STAS knowledge base

Post-workout reports

A post-workout report is a short note you leave after a session: what you actually did, how the load felt, any pain or discomfort, and why the workout changed from the plan.

Most reports are sent through the Telegram bot after a workout. You can also write one on the STAS website from the workout page. The report is saved with that workout in STAS and added to the Intervals.icu activity description.

What it is

A report gives ChatGPT and Claude the context they cannot infer from watch data alone: what really happened, how it felt, and why you changed something.

A comment tied to one workout

A useful report covers not only how you felt, but also the work you actually did: number of reps, distance or duration of each rep, recovery, and anything you replaced, skipped, or added.

This matters because a watch or Intervals.icu may miss intervals, split the workout incorrectly, or lose part of the data. Your note helps reconstruct what really happened.

Where to write it

Most reports are written in Telegram: after STAS processes a workout, the bot shows a report button and asks for a short reply.

The second option is to open your profile and write or edit the report inside the workout itself.

Text typed into ChatGPT or Claude does not become a STAS report and is not saved to the workout by itself.

What to write

A report with real detail is more useful than a one-line note. It does not need to be long, but it should give the facts: what you did, what changed, and how it felt.

Useful details

The best reports include both the actual work and how it felt, especially when workout data is incomplete or looks strange.

what you actually did: for example, 6 × 800 m, 2 minutes easy jog recovery, then 4 × 100 m strides;
what differed from the plan: fewer reps, longer recovery, different pace, a pause, a stop, or shifting part of the session to another day;
how hard it felt: easy, controlled, hard, or close to the limit;
pain, tightness, unusual soreness, or discomfort;
fatigue, stress, illness, heat, travel, or other outside factors;
why pace, power, heart rate, or intervals looked different from expected;
device issues: wrong sport type, missing intervals, missing metrics, or strange data.

Where it is saved

The report is saved with the specific workout in STAS and added to the description of the same activity in Intervals.icu.

In the STAS workout record

When you submit a report through Telegram or the website, STAS saves it with that workout record. It is not a separate note with no link to the activity.

After that, the workout becomes easier to understand: it has pace, heart rate, power, and intervals, plus your note about what was done, how it felt, and why the data may differ from the plan.

Intervals.icu sync

STAS adds the report to the Intervals.icu activity description. The comment stays with the same activity as the original workout and watch data.

The important point: the report stays attached to the workout in STAS and in Intervals.icu. It is not a separate note with no link to the session.

How reports help analysis

STAS uses the report when it analyzes the workout, refreshes current condition, and prepares context for ChatGPT or Claude.

What becomes clearer

When a report is saved with the workout, it helps analyze the numbers together with how the session actually went:

whether the workout followed the plan, changed, was shortened, or went off track;
whether pain, stress, illness, or unusual fatigue should be considered;
why the workout numbers look different from expected;
which watch data may be incomplete or incorrectly recorded.

How reports affect current condition

Submitting a report can refresh current condition. STAS then reads the report together with the workout metrics.

It is not a medical conclusion and not an automatic command to change the plan. It is extra context that makes later analysis more accurate and up to date.

Limits

Post-workout reports make the picture clearer, but they do not replace a doctor, a coach, or the athlete’s own judgment.

Important boundaries

A report is not a medical diagnosis and STAS does not diagnose injuries.
Pain, illness, unusual symptoms, or health concerns should be handled with a qualified professional.
A report can improve analysis, but it does not guarantee a specific recommendation or training outcome.
Missing reports mean STAS has less personal context; it can still use workouts and metrics, but the picture is less complete.
Post-workout reports should be honest and practical. The real reason a session went well or badly is more useful than polished text.

FAQ

Short answers about post-workout reports in STAS.

What is a post-workout report in STAS?

It is your note saved with a specific workout: what you did, how the load felt, whether there was pain or fatigue, and what changed from the plan.

How detailed should the report be?

Short is fine if it contains useful facts. Include the actual work, how it felt, effort, pain, fatigue, reasons for changes, and anything the numbers do not show.

Where do I send the report?

Usually through the Telegram bot after the workout. You can also write or edit the report on the STAS website from the profile area or on the workout page.

Is a ChatGPT or Claude message saved as a report?

No. A regular message in ChatGPT or Claude is not saved as a report and does not become part of the workout. Use the Telegram bot or the workout page on the STAS website.

Does the report go to Intervals.icu?

Yes. STAS adds the report to the Intervals.icu activity description. In STAS, it is also saved with the specific workout.

How do reports affect condition and analysis?

They add your own note to the workout numbers and can refresh current condition. STAS uses the report in your athlete summary, current condition, and the context sent to ChatGPT or Claude. That helps analyze the workout more accurately, but it is not a medical conclusion and does not change the plan by itself.