What STAS is
STAS connects your sports watch to an AI coach in ChatGPT or Claude. You train as usual, your watch records the session, STAS pulls the data from Intervals.icu, and prepares it for the chat. No screenshots, no retelling workouts, no trying to remember what happened last week.
Built for endurance athletes using Garmin, COROS, Polar, Suunto, or Amazfit - especially when running is only part of the week and your training load is mixed.
Connect your data
Watch → Intervals.icu → STAS → ChatGPT or Claude
Other watches (Apple Watch, etc.) can connect via third-party apps like HealthFit or RunGap.
Connect your watch to Intervals.icu
Intervals.icu is a free training platform. Connect your watch directly: Garmin, COROS, Polar, Suunto, or Amazfit. Apple Watch works through HealthFit or RunGap. Do not use Strava - it does not allow this data to be passed into AI services.
Sign in at stas.run
Sign in with your Intervals.icu account. STAS connects automatically and starts syncing workouts, metrics, and training history.
Open STAS in ChatGPT or Claude
If you use ChatGPT, open STAS GPT from your profile. If you use Claude, add the connector from your profile or follow the guide below. On first sign-in, STAS may appear right away or tell you the initial import is still running.
Make it yours
Telegram, profile, goals, rules, and strategy are not required to get started, but they are what make STAS personal and consistent from one session to the next.
Connect the Telegram bot
The bot sends workout notifications and stores your post-workout reports. Reports sent through Telegram stay with STAS; the same message in a regular AI chat is gone in the next session.
Fill in your profile
Tell STAS who you are: training background, race results, physical details, and any limitations. The more context it has, the better the analysis and the plan.
Set your goals
Add your target races, dates, and expected results. Without a clear goal, the coach cannot build a proper plan.
Add your rules
Set your weekly structure: how many sessions you want, which days work, and what constraints matter. STAS uses that when planning.
AI chats do not remember you between sessions. Anything you save on stas.run is supplied by STAS every time a new chat begins.
How STAS works with ChatGPT and Claude.ai
STAS brings the working data into the chat: the athlete summary, prepared workouts, notes, strategy, and the current plan. That gives ChatGPT and Claude more than the chat thread alone.
STAS can also write things back: save a note, update your strategy, or send a plan to Intervals.icu. These are the main layers it works with.
Full athlete summary
This is the main working picture of you inside STAS: profile, goals, rules, strategy, current state, recent load, and accumulated context. The more complete your data is, the better this summary becomes.
Workouts
STAS does not pass raw workouts to GPT. It cleans them up first: trims the noise, keeps what matters, and prepares interval detail separately. ChatGPT and Claude see a training layer built for analysis, not a messy export.
Current state
This is your current state inside STAS. It is not updated automatically in the background. A new condition is generated after you send a workout report; without that report, it stays as it was.
Training strategy
This is the long-term logic behind your training. In practice, it is better to discuss and save strategy first, then ask for weekly or block plans on top of it.
Notes
This is where STAS stores important context outside the workouts themselves: illness, travel, constraints, schedule disruptions, weekly takeaways, and anything else worth keeping.
Plan in the calendar
STAS can do more than talk through a plan. It can write it back to Intervals.icu as real workouts with structure, details, and expected load. If Telegram is connected, the same plan can also reach you there, along with later morning reminders.
How to use it
These are short commands you can send to STAS in chat.
“Refresh my summary.”
“Save this strategy.”
“Show my recent workouts and how I am handling them.”
“Save a note: flight and two bad nights.”
“Save a note with my weekly recap.”
“Build the plan and send it to Intervals.icu.”
Plain AI chat vs. STAS
AI chat without STAS
- ✕You have to retell workouts by hand
- ✕No access to watch data
- ✕Nothing carries over between sessions
- ✕Plans are built without your real training context
STAS with your data
- ✓Watch data arrives automatically
- ✓Every workout is visible: pace, heart rate, load
- ✓Profile, goals, and reports carry over between sessions
- ✓Plans based on your real training history
If you want more personal recommendations, connect Telegram and fill in your profile, goals, and rules on stas.run. STAS will carry that context into every new chat.