Intervals.icu is a free training platform. It syncs directly with Garmin, COROS, Polar, and Suunto. Sign up and connect your watch in settings.
Log in with Telegram. Connect your Intervals.icu account — STAS will sync your workouts, metrics, and fitness history automatically.
Tell your AI coach about your race results, target events, training schedule, and constraints.
Click the STAS GPT link in your profile. Authorize the connection, load your data, and start coaching.
Forerunner, Fenix, Enduro, Venu, Instinct — native Intervals.icu sync
PACE, APEX, VERTIX — native integration
Vantage, Grit X, Pacer, Ignite — native sync
All models with Suunto App — direct sync
Other watches (Apple Watch, Amazfit, etc.) can connect via third-party apps like HealthFit or RunGap.
In-depth guides on how STAS works
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The AI coaching landscape is splitting into two camps: closed algorithm apps and open conversational AI. Here's why the best approach combines both — and how STAS makes it work.
Calculate your VDOT and training pace zones based on Jack Daniels' Running Formula. Enter a race result to get personalized training paces for Easy, Marathon, Threshold, Interval, and Repetition zones.
We're here to help — reach out and we'll sort it out.
Or send /support in the Telegram bot