Triathlon and AI
AI Triathlon Coach with ChatGPT and Claude
An AI triathlon coach needs your real swim, bike and run history in one place. STAS prepares that context from Intervals.icu, so ChatGPT or Claude can review all three sports together for AI triathlon training. Swim data has limits, listed below.
Connect Intervals.icu dataSTAS starts free, no credit card. A custom connector in ChatGPT or Claude depends on your ChatGPT or Claude plan.
Short answer
Send swims, rides and runs from your watch to Intervals.icu, connect STAS, and ask ChatGPT or Claude to review your week across all three sports. The AI works from your recorded sessions, not from a generic template.
- ✓Swim, bike and run come from the same Intervals.icu source.
- ✓Swim distance, time, pace per 100 m (or per 100 yd), heart rate and interval structure can be read when your watch records them.
- ✓Stroke style and pool length are unknown to STAS, so the AI should not make conclusions about them.
- ✓After your confirmation, STAS writes planned sessions, including swims, to your Intervals.icu calendar.
First useful action
A useful AI running coach starts with real training data
The difference is not a better prompt. It is pace, heart rate, load, workouts, goals, and recent context available in the chat.
Connect the source of truth
Intervals.icu keeps workouts, calendar, load, zones, and recent history in one place.
Let AI see real context
STAS prepares that data so ChatGPT or Claude can answer from your actual training, not a pasted summary.
Ask for the next decision
Start with a clear analysis or action: recovery check, missed workout, next week, or one session to adjust.
STAS reads only the training data you approve through Intervals.icu. Start with one practical question: current condition, a workout review, or what to change next.
Connect Intervals.icu dataRoutes compared
A triathlete can use an AI in several ways. These are the honest trade-offs.
A generic chat without your data
Pros: free to try, nothing to set up. Cons: the plan ignores your actual swim, bike and run load, and you must retype your history each time.
Intervals.icu's own connector
Pros: official, works with ChatGPT, Claude, Gemini and Grok, and can edit your calendar after you confirm. Cons: needs the Supporter plan ($4 a month on 6 November 2026).
A dedicated triathlon coaching app
Pros: built around one sport format. Cons: usually a separate account and subscription, and your history stays inside that app.
STAS
Pros: one STAS account and shared saved context across ChatGPT and Claude, a ready summary of load, workouts, wellness, goals and rules across sports. Cons: needs an Intervals.icu account, and swim detail depends on what your watch records.
What STAS supports for each sport
Swimming
Pool and open water swims are recognised as swims. Distance, time, pace per 100 m or per 100 yd, heart rate and interval structure are read when Intervals.icu has them. You can save a swim threshold (CSS) in your profile. Stroke style and pool length are not known to STAS.
Cycling
Rides come from the same Intervals.icu source with the fields your device records, such as power or heart rate. See the cycling setup guide for FTP.
Running
Runs are the most developed part: STAS builds running pace references from your recent workouts and prepares them for the AI.
Race goals
You can save a triathlon goal in your profile. Brick sessions have no dedicated analysis: the AI sees the workouts that Intervals.icu stores.
Steps: from three sports to one AI coach
Do this once. After that, new workouts arrive on their own.
- 1Create an Intervals.icu account and connect your watch brand in Settings → Connections.
- 2Record a swim, a ride and a run, then open Activities in Intervals.icu and check that each shows its main fields.
- 3Sign in to STAS with the same Intervals.icu account and add your triathlon goal and race date.
- 4Connect ChatGPT or Claude as shown below.
- 5Ask: Update my data, then compare my swim, bike and run load over the last four weeks.
Connect STAS to ChatGPT or Claude
ChatGPT and Claude use the same STAS data. Sign in with the Intervals.icu account that receives your workouts.
ChatGPT
- 1Open chatgpt.com on a computer, in a browser. Turn on Developer mode: Settings → Security and login → Developer mode.
- 2Go to Plugins, select + and choose Add custom MCP server.
- 3In Name, enter STAS. Keep Server URL and paste https://stas.run/api/mcp. In Authentication, choose OAuth.
- 4Tick I understand and want to continue and select Create. When ChatGPT asks you to sign in, use Intervals.icu.
- 5In a chat, type @, select STAS and ask your question.
No Developer mode or Add custom MCP server in your ChatGPT? Use the older option, STAS GPT. It opens as a separate chat, runs on an older ChatGPT model and is no longer updated.
Claude
- 1In Claude, open Customize → Connectors → Add custom connector.
- 2Paste the STAS connector URL: https://stas.run/api/mcp.
- 3Finish the sign-in through Intervals.icu with the same account.
- 4Enable STAS in the chat and ask Claude to update your data first.
Put swim, bike and run in one conversation
Connect Intervals.icu and let ChatGPT or Claude read all three sports.
Connect STASSTAS starts free, no credit card. A custom connector in ChatGPT or Claude depends on your ChatGPT or Claude plan.
How to check that your first workout is visible
Check one workout of each sport, because swim data differs most between watches.
- 1In Intervals.icu, open the swim and look for distance, time, pace and heart rate.
- 2In ChatGPT or Claude, write: Update my data, then show my last swim, ride and run with distance, duration and heart rate.
- 3If a swim shows distance but no intervals, your watch did not record laps or intervals as structure.
- 4Add a note about the sessions that felt unusual, so the AI can use it next time.
What the AI can and cannot see
The AI can see
- ✓Swims, rides and runs that reached Intervals.icu, with distance, time and the fields your watch recorded.
- ✓Training load, wellness, goals, profile and rules saved in STAS.
- ✓Your calendar with planned sessions.
The AI cannot see
- ✓Stroke style and pool length.
- ✓Technique, open-water conditions or how a swim felt, unless you write it in a note.
- ✓Anything your watch did not record or sync.
STAS reads only data you approve through Intervals.icu. How STAS handles it is described in the privacy policy.
How STAS differs from a direct connector
An official connector gives an AI access to one service. STAS adds the following on top of your Intervals.icu data.
One STAS account for every watch brand
Add the same STAS connector to ChatGPT and to Claude, and both work with the same saved context.
Context, not raw data
The AI gets a ready summary of load, workouts, wellness, profile, goals and rules, so answers rest on your own history.
The plan returns to the calendar
After you confirm, the plan is written to your calendar, and from there to the watch where the brand supports it.
A convenient interface instead of manual setup
No terminal or API keys. Profile and settings on the site, reports in Telegram, start without a card.
Frequently asked questions
Can ChatGPT or Claude coach me for a triathlon?
They can review your recorded swim, bike and run sessions and propose a plan when they have your real data. They do not replace a human coach for technique, and they cannot see your swim stroke.
Does STAS understand swimming?
It reads swim distance, time, pace per 100 m or 100 yd, heart rate and interval structure from Intervals.icu. Stroke style and pool length are not known.
Can the AI add a swim to my calendar?
Yes. After you confirm, STAS writes planned sessions, including swims, to your Intervals.icu calendar. Delivery to the watch depends on the brand.
Does it handle brick workouts?
There is no dedicated brick analysis. The AI sees the workouts that Intervals.icu stores, so describe the brick in a note if it matters.
Which watches work?
Any watch that sends workouts to Intervals.icu. See the watch compatibility guide for brands.
How much does it cost?
STAS starts free, no credit card. A custom connector in ChatGPT or Claude depends on your ChatGPT or Claude plan. Intervals.icu is free for personal use.
Related guides
Start your triathlon plan from real data
Connect Intervals.icu, add STAS to ChatGPT or Claude and ask for your first weekly review.
Connect STASSTAS starts free, no credit card. A custom connector in ChatGPT or Claude depends on your ChatGPT or Claude plan.