STAS knowledge base

Training plan

With STAS, ChatGPT or Claude can build a training plan from your goals, rules, strategy, current condition, completed workouts, and calendar.

After you approve the plan, STAS saves it to Intervals.icu, where it can sync to your watch if your setup supports it.

How it works

Strategy first, plan second

Start with a training strategy in ChatGPT or Claude. It gives the plan broader context: your goal, constraints, rules for building each week, and signs that the approach needs a rethink. With that in place, the weekly plan is more useful because ChatGPT or Claude understands why the week is built that way, not just which dates are free.

From your data to a workout on your watch

The flow is simple:

You connect your watch to Intervals.icu, upload workouts, fill in your profile, goals, and rules, and create a strategy with ChatGPT or Claude;
ChatGPT or Claude writes the training plan and explains the reasoning;
After you approve it, STAS saves the plan to the Intervals.icu calendar;
From the Intervals.icu calendar, planned workouts can sync to your watch.

That is why you do not need to retell your whole training history in the chat every time. Say what plan you need and what has changed: busy days, travel, fatigue, pain, or an important workout.

We recommend starting with the current week, reviewing it at the end, and then creating the plan for the next week.

How to create a training plan in ChatGPT or Claude

With STAS, you do not need to brief ChatGPT or Claude from scratch every time. STAS supplies the relevant athlete context, so it can suggest a plan you can review and save to the calendar.

Important to remember

ChatGPT and Claude can help you train on your own, but they do not replace a professional coach. They can make mistakes, and their plans need careful review;
For better answers, choose the most capable reasoning model available to you;
Make sure your profile is complete, your goals are set, and your workouts are loaded, so ChatGPT or Claude has a solid base for planning;
Review the plan and ask why it was written that way;
Ask ChatGPT or Claude what information is still missing for better planning;
Make sure the proposed plan is detailed enough: days, load, recovery, and key workouts should all be clear.

Sending the plan to your watch

If planned-workout sync is set up between Intervals.icu and your watch platform, planned workouts can arrive on your watch as structured sessions.

What that looks like in practice

STAS saves the workout in Intervals.icu with a title, description, purpose, and, for key sessions, interval structure. When you start training, your watch can show the planned workout for today.

You select the workout on the watch and follow the planned targets. After the session, it is saved as a completed workout with the same name, so STAS can compare what was planned, what actually happened, and what should change next.

Check that your watch can sync planned workouts from Intervals.icu;
You can ask ChatGPT or Claude to walk you through the setup;
If watch sync is not set up yet, the plan is still available in Intervals.icu and Telegram.

How the saved plan is used

After it is saved, the plan becomes part of your calendar, reminders, and training history.

The plan flow

ChatGPT or Claude reads your data through STAS: profile, goals, rules, strategy, current condition, workouts, notes, and calendar.
ChatGPT or Claude proposes dated workouts and explains why the week is arranged that way.
You review the days, load, recovery, key sessions, and constraints.
After you confirm, STAS creates the workouts in Intervals.icu.
If Telegram is connected, you get a morning message about today’s workout: what is planned, the goal, and what to keep in mind.
After the workout is done, STAS can compare the plan with the completed session and help decide what should change next.

Morning workout notifications

Once the plan is saved, STAS can remind you every morning what is planned for today.

What you get in the morning

If Telegram is connected and there is a planned workout today, you receive a short morning message with the day’s session. You do not need to open the calendar and search for it.

This is especially useful when the week is planned ahead: each day you get one clear reminder instead of keeping the whole week in your head.

Today’s workout title;
The goal, duration, and key guidance;
A structure reminder when the workout is a key or interval session.

Using the plan week by week

The most useful rhythm is to plan the current week instead of trying to lock in the next few months at once.

Plan the week, review it, then plan the next one

At the start of the week, ChatGPT or Claude builds the plan for the days ahead. At the end of the week, you ask it to review what actually happened: completed sessions, missed workouts, and load that felt too easy or too hard.

Then STAS helps build the next week from what actually happened, not from old assumptions.

The current week is usually more accurate;
Missed and moved sessions do not quietly pile up;
The strategy stays as the broader direction, while the week stays practical;
A short weekly review can be saved as a calendar note.

What a planned workout includes

A planned workout is a future calendar entry. It does not contain watch data yet, but it includes the details you need to complete the session.

Workout parameters

Date and time;
Sport and short title;
Workout goal and key instructions;
Duration and expected load, when useful;
Key-session structure: warm-up, intervals, recoveries, cool-down;
A STAS reference, so existing plan entries can be updated without creating duplicates.

Calendar notes can make the plan more useful

The calendar can hold more than workouts. STAS can save notes: short pieces of context that matter for future planning.

What notes are for

A note is a calendar entry without a workout. It is useful for explaining the week: why a session was missed, why something was moved, or whether pain, illness, travel, or a time limit changed the plan.

ChatGPT and Claude can read those notes later. They explain why a day or a week did not go as planned.

A missed workout because of illness;
A long session moved to another day;
A difficult week because of work or travel;
Pain, fatigue, or time limits that should affect the plan.

A weekly review note

A useful habit is to ask ChatGPT or Claude at the end of the week to summarize what happened and save it as a calendar note. The next week then starts with a short record of the last one.

The rules ChatGPT and Claude use to write training plans

In STAS, ChatGPT and Claude should build plans from real training data and clear rules, not guesses.

Read the facts before planning

Before planning, ChatGPT or Claude should read the athlete summary, full recent workout data, current calendar, strategy, goals, rules, current condition, notes, and reports. If the data is limited or contradictory, the plan should be more conservative.

Core rules

Check the strategy first: it sets the broader training direction and week-building rules;
Use full recent workout data, not only a short preview of the latest sessions;
Read the current calendar: what is already planned, completed, missed, or moved;
Respect your rules: available days, blocked days, recovery, strength work, and time limits;
Plan the week around load: account for fatigue, form, and the next goal, and avoid two hard sessions in a row without a clear reason;
Give every workout a clear target: pace, heart rate, zone, power, or RPE, not only words like “comfortable” or “brisk”;
For key workouts, use recent data instead of inventing exact paces or watts;
If the data is not strong enough, choose the safer option and explain why the plan is less precise;
Show the plan and explain the logic before changing the calendar;
Save or replace the plan in Intervals.icu only after your confirmation.

Technical examples

These examples show that ChatGPT and Claude do more than write text. They can request calendar data from STAS and create events through STAS.

Reading the calendar

When ChatGPT or Claude plans a week, it reads calendar events for the relevant dates.

GET /gw/icu/events?oldest=2026-05-11&newest=2026-05-18

In Claude, this happens through the STAS connector.

{
  "name": "get_planned_events",
  "arguments": {
    "oldest": "2026-05-11",
    "newest": "2026-05-18"
  }
}

Writing a workout

For a key workout, STAS saves the time, description, expected load, and a structure that Intervals.icu can parse as workout steps.

{
  "name": "create_plan_event",
  "arguments": {
    "dry_run": false,
    "events": [
      {
        "activity_type": "Run",
        "name": "5 x 1000 m controlled intervals",
        "start_date_local": "2026-05-13T08:00:00",
        "end_date_local": "2026-05-13T09:05:00",
        "stas_note": "Goal: controlled interval session. Keep the reps even, stop forcing the pace if form breaks.",
        "workout_builder": "Warmup\\n- 15m Z2 HR\\n\\nMain Set 5x\\n- 1km 4:25/km-4:35/km Pace\\n- Recovery 90s Z1 HR\\n\\nCooldown\\n- 10m Z1 HR",
        "external_id": "plan:2026-05-13:intervals-5x1000m",
        "color": "green",
        "icu_training_load": 72
      }
    ]
  }
}

Replacing a week

If you confirm that a week should be replaced, STAS removes only the plan entries it created. Completed workouts and other calendar events are left untouched.

DELETE /gw/icu/events?external_id_prefix=plan:&oldest=2026-05-11&newest=2026-05-18&dry_run=false

Important warnings

STAS makes planning easier and more data-aware, but the final decision still belongs to a person.

System boundaries

ChatGPT and Claude do not replace a real coach. They may accept your request too easily, and they can be wrong.
STAS should not change your calendar without your confirmation.
If the calendar is empty, ChatGPT or Claude should say there is no plan for that period.
STAS manages only its own plan events and notes, not the entire calendar.
A training plan does not replace medical advice, pain assessment, or diagnosis.

FAQ

Short answers about training plans in STAS.

What is a training plan in STAS?

It is a plan that ChatGPT or Claude writes from your goals, rules, strategy, workouts, and calendar, then saves to Intervals.icu after you confirm it.

Why save it to Intervals.icu?

The plan becomes workouts in your calendar instead of staying as a chat message. You can view it by day, get morning Telegram reminders, and, when supported, sync it to your watch.

How far ahead should I plan?

The best rhythm is usually to plan the current week, review it at the end, and then create the next one. Longer plans are possible, but they still need regular review.

What is saved in a planned workout?

Date, time, sport, title, goal, description, duration or expected load. Key sessions can also include workout structure.

What are calendar notes?

They are non-workout entries: a missed session, illness, travel, weekly review, or another fact that explains the week and helps ChatGPT or Claude plan better.

Does the plan automatically go to my watch?

STAS saves the plan to Intervals.icu. Whether it appears on your watch depends on whether your watch and Intervals.icu settings support planned-workout sync.