Simple product context
STAS keeps the product simple: connect your data, then review training context with AI.
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Intervals.icu + AI coach
AI coaching for athletes who already train in Intervals.icu
Intervals.icu has the history. STAS turns that history into coaching context for ChatGPT or Claude, so you can ask what to do today, what changed this week, and what to adjust before the next workout.
Connect Intervals.icuSee example questionsQuick answer
Intervals.icu stores the data. STAS makes that data usable in an AI conversation, so the output is a practical training decision instead of another dashboard to interpret.
- Built for athletes who already keep training data in Intervals.icu.
- Turns recent workouts, load, form, zones, and calendar context into a useful prompt.
- Helps decide whether to train, back off, move intervals, or adjust the week.
- Keeps Intervals.icu as the training source of truth.
How the data flow works
STAS sits between your training history and the AI assistant. You do not need to become a data analyst to ask a plain-language question.
Watch data
Garmin, COROS, Polar, Suunto, Amazfit, Apple Watch, and other sources sync workouts first.
Intervals.icu
Intervals.icu keeps the calendar, history, zones, fitness, fatigue, form, and planned work.
STAS
STAS prepares the coaching context and explains which data matters for the question.
ChatGPT or Claude
You ask normal questions and review the answer before changing your plan.
What STAS helps decide
The job is not to generate a generic plan. The job is to turn your current Intervals.icu state into a safer next decision.
Train or move intervals
Ask whether today's hard workout still fits your fatigue, form, and recent hard days.
Explain a hard week
See whether the week felt harder because of load, missed recovery, stacked intensity, or changing fitness.
Adjust after a missed session
Use the live calendar before deciding what to skip, move, or keep.
Prepare before a race
Review the last block, current freshness, and what should matter most before race day.
Example questions and useful answers
Use questions like these when you want a decision from your own training context, not a lecture about training theory.
Should I do intervals today or move them?
A useful answer checks recent hard sessions, fatigue, form, and the next workouts before suggesting whether to keep, shorten, or move the session.
Why did this week feel harder than planned?
STAS can point to rising load, poor recovery signals when available, unusual intensity, or a mismatch between the calendar and recent history.
What does my fatigue/form trend mean right now?
The answer should translate the trend into plain English and say what decision it affects this week.
How should I adjust after missing a workout?
The answer should protect the goal of the week without stacking too much work into the next few days.
What should I focus on before my race?
The answer should connect recent training, current freshness, and the next key sessions instead of inventing a new plan.
What STAS reads
STAS prepares only the context that helps the coaching question. The point is clarity, not dumping raw data into AI.
Recent workouts
Sport type, duration, distance, pace, heart rate, load, intervals, and workout classification.
Load, fatigue, and form
Fitness, fatigue, form, ramp rate, and recent changes across running, cycling, and mixed endurance weeks.
Calendar, zones, and goals
Planned workouts, training zones, race goals, personal rules, and constraints you have added to STAS.
Wellness when available
Sleep, HRV, subjective reports, and other recovery signals when they are present in the connected data.
Proof from the product
Screenshots are here as evidence, but the native text explains what each one proves so you do not have to read tiny image text.
Workout and load context
Workout details and training context become useful inputs for an AI coaching conversation.
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AI answer from real data
A useful AI answer starts from real training history, not a generic prompt.
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Workflow
1
Connect Intervals.icu
Your watch data should already sync into Intervals.icu. STAS uses that account as the source of training context.
2
Open STAS in ChatGPT or Claude
Start with a review question instead of pasting screenshots or rebuilding your training history by hand.
3
Ask for a decision
Ask what to do today, what changed this week, or how to adapt the next workout.
4
Confirm any plan changes
Use the answer to reason through the decision. Review changes before applying them to the calendar.
Intervals.icu, STAS, and closed AI apps
Intervals.icu
Best as the training data, calendar, zones, and analysis source of truth.
STAS
Best as the conversation layer that prepares Intervals.icu context for ChatGPT or Claude.
Closed AI apps
Often convenient, but less useful when your history and calendar already live in Intervals.icu.
Privacy and control
Your Intervals.icu data stays the source of truth. STAS prepares training context for AI, explains recommendations, and leaves final decisions and plan changes with you.
- STAS reads connected training context needed for the question.
- STAS does not promise medical advice or injury prevention.
- STAS should not change your plan without your confirmation.
FAQ
Does STAS replace Intervals.icu?
No. Intervals.icu remains the data, calendar, and analysis source. STAS adds an AI conversation layer on top.
Can ChatGPT read Intervals.icu directly?
Not by default. STAS handles the connection and prepares the training context that ChatGPT or Claude needs.
What data does STAS use?
STAS can use recent workouts, load, fatigue, form, calendar, zones, goals, personal rules, and wellness signals when they are available.
Can STAS write workouts back automatically?
Plan changes should be reviewed and confirmed before they are applied. STAS is designed to support decisions, not hide changes from you.
Is this medical advice or injury prevention?
No. STAS is training decision support. For pain, illness, or medical concerns, use qualified professional help.
Next steps
ChatGPT + Intervals.icu
Use ChatGPT with real Intervals.icu data instead of screenshots.
Claude coach with Intervals.icu
Use Claude with real Intervals.icu data, not copied workout summaries.
Connect watch data to ChatGPT
Set up the watch-data path before asking AI for coaching decisions.
Training plans in Intervals.icu
Use Intervals.icu as the calendar and workout planning layer.
Amazfit to Intervals.icu
Connect Zepp/Amazfit data to Intervals.icu and then use it with STAS.
AI running coach comparison
Compare closed apps with ChatGPT or Claude using real watch data.
VDOT calculator
Use race results to calculate paces and connect them to training context.
Connect Intervals.icu for free
Connect Intervals.icu, open STAS in ChatGPT or Claude, and start with a real review of your current training week.
Connect Intervals.icuFree setup. Intervals.icu remains your training source of truth.