STAS

Guide

How to Connect Your Watch to Claude.ai for AI Running Coaching

Claude.ai can reason well, but it does not see your watch data on its own. STAS connects Intervals.icu, your workouts, and your calendar so Claude can coach from real training context instead of guesses.

Connect for free

Why plain Claude.ai is not enough

You can paste a few workouts into Claude and get thoughtful feedback, but the coaching stays shallow. Claude does not know your training history, your current load, your recent fatigue, or what is already in your calendar unless you retell it every time.

That leaves you doing too much manual explaining, with too much room for missed details, and too many generic answers when what you really need is coaching built around your own training data.

The simple setup

STAS bridges the gap between your watch and Claude.ai. Your workouts flow into Intervals.icu, STAS pulls together the right context, and Claude can then analyze recent training, explain current fitness, rewrite the week, or write a plan back to the calendar.

Your watch
Intervals.icuIntervals.icu
STASSTAS
C
Claude.ai

How to set it up

1

Connect your watch to Intervals.icu

Garmin, COROS, Polar, and Suunto connect directly. Apple Watch uses HealthFit or RunGap. Amazfit can sync through the Zepp route.

2

Sign in at stas.run

Log in with Intervals.icu. STAS will connect your workouts, history, and current metrics automatically.

3

Add STAS in Claude.ai

Open your profile, find the Claude.ai card, copy the STAS URL, and add it in Claude as a custom connector.

4

Start with a direct request

That is already enough to get going. Ask Claude about current fitness, recent workouts, a new week, a rewrite of the existing plan, or a calendar update.

What data sources work

If your watch data already lands in Intervals.icu, you can start from there. Profile, goals, rules, and reports can be added later if you want more precise coaching.

Garmin -> Intervals.icu
COROS -> Intervals.icu
Polar -> Intervals.icu
Suunto -> Intervals.icu
Apple Watch -> HealthFit/RunGap -> Intervals.icu
Amazfit -> Zepp route -> Intervals.icu

Good first prompts for Claude.ai

These are better than vague requests like “be my coach.”

Show my current fitness and explain what matters most right now.
Review my last 7 days and tell me how I’m handling the load.
Build next week’s plan from my current fitness, goals, and rules, then send it to Intervals.icu.
Look at my current plan and rewrite it around new fatigue or a changed weekly schedule.

The more direct you are about the time period and the action you want, the better Claude performs.

Plain Claude.ai vs Claude.ai with STAS

Claude.ai alone

  • ✕You manually retell workouts and recent context
  • ✕No direct access to your current load or history
  • ✕Easy to miss fatigue, calendar, or race context
  • ✕Plans stay broad and generic

Claude.ai + STAS

  • ✓Sees real workouts, goals, rules, and current plan
  • ✓Can analyze fitness and recent load before answering
  • ✓Can rewrite the week or send a plan to Intervals.icu
  • ✓You can start with workouts and calendar first, then add more personal context later

Related guides

Help and FAQ for ChatGPT, Claude.ai, and setup

How to connect your watch to ChatGPT through STAS

What changes when Claude.ai becomes your running coach

Why Claude.ai running plans need your real data

Give Claude.ai your real training data

Connect Intervals.icu, then ask Claude about your training and what to do next. Profile, goals, rules, and reports can be added later for more personal coaching.

Connect Intervals.icu

No credit card required

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