A note is a short entry in your Intervals.icu calendar for context that can change training decisions later: illness, pain, travel, schedule changes, skipped sessions, or workouts that moved. It gives ChatGPT and Claude the story around the training log, not just the numbers.
Notes are stored in the calendar, synced by STAS, and included in the context the AI uses when it reviews your training or helps build the next plan. You can ask the AI to create one in chat. STAS will show you the text first and save it only after you approve it.
A note is a NOTE event in the training calendar. It exists for context that changes how the data should be read and what should happen next.
A note is not a completed workout, and it is not just something you once wrote in chat. It is a dated calendar entry with a short title and body text. Use it for context that should stay visible later: illness, pain, travel, a moved workout, or the weekly review.
Workout metrics and post-workout reports already stay with the workout. Notes do a different job: they add the circumstances the data alone cannot explain.
You do not need a note for every session. Save one when a future plan would be worse without that context.
Common reasons to add one
A weekly review is a special note that gives future planning a compact memory of the week.
When you ask for a weekly review, STAS can prepare a short synthesis: the main training signal, how you handled the load, what risks are present, and what should guide the next week. It is not meant to be a full report. It is a compact note for future planning.
The review is saved as one Sunday note, because Sunday closes the training week. The AI will offer to save it and will not write anything until you confirm. If last week has no review, it may remind you once.
Notes are stored in your Intervals.icu calendar, and STAS syncs them from there.
A note can be created by the AI in chat or directly by you in Intervals.icu. Either way, it remains a calendar note and STAS can sync it. For the same date, STAS keeps a single note; saving a new one for that date replaces the previous one.
Notes become part of the wider training picture. A note about illness, injury, or rest can directly affect how STAS reads your current condition.
You can save notes from the AI chat or create them directly in Intervals.icu.
In chat, describe the situation normally. The AI will draft the note and show you the text. STAS saves it only after you confirm.
I'm sick, so no training for the next couple of days.
You can also add a note manually in Intervals.icu. STAS will pick it up on sync. A normal chat message is not saved as a note by default; if the context should carry over to future conversations, save it to the calendar.
Saved notes become part of the context STAS gives to ChatGPT and Claude.
When you refresh your data or discuss the next plan, the AI sees notes alongside workouts, condition, and calendar items. That helps it understand why a workout was missed, where fatigue may have come from, or what changed in your schedule.
Weekly reviews are especially valuable because they preserve interpretation. Later, the AI does not have to guess only from fresh metrics; it can also see what the week meant at the time.
Notes improve context, but they do not make STAS a doctor and they do not replace a human coach.
A note helps the AI read the situation and propose a plan. The final training decision is still yours.
Short answers to common questions about notes in STAS.
A post-workout report belongs to one completed workout and stays with that activity. A note is broader calendar context: illness, travel, a moved session, or a weekly review. The report explains the workout. The note explains the situation around the training.
In the Intervals.icu calendar as a NOTE event. STAS syncs the calendar and includes that note in the context available to ChatGPT and Claude.
No. The AI can draft a note and show you the text, but STAS saves it only after your explicit confirmation. Weekly reviews follow the same rule.
The weekly review keeps the interpretation: the main signal, your response, current risks, and the next planning cue. Those are hard to recover from numbers alone later. It is a short planning memory, not a full report.
Yes. If you create a note in Intervals.icu, STAS will sync it and include it in the same context as a note created from chat.
Yes, when it directly describes your state: illness, injury, rest, or another recovery signal. STAS uses that context when reading your current condition.
Notes work best together with workouts, reports, and the main help page.
Do not rely on chat memory alone. Illness, travel, a moved workout, or a weekly review is worth saving once in the calendar. Then the next AI conversation starts with the circumstances already in view.