# STAS — Smart Training Assistant

> AI coach for endurance athletes who want real training data, mixed-load awareness, and a useful coaching flow in ChatGPT or Claude.ai. Connects to Intervals.icu and sports watches (Garmin, Suunto, Polar, COROS, Huawei, Amazfit, Apple Watch via bridge apps). Running is the main acquisition entry, but the product also handles cycling and mixed weeks that include strength.

STAS pulls training data from Intervals.icu, classifies workouts, tracks CTL/ATL/TSB fitness metrics, prepares summary + strategy context, and provides coaching through ChatGPT or Claude.ai. STAS can also write plans, notes, and updated strategy back to Intervals.icu. Telegram adds reports and daily context, but it is an optional deeper layer rather than a requirement for the first useful result.

## Product Model

- Quick start: connect Intervals.icu and at least one AI channel (ChatGPT or Claude.ai). STAS can already show recent workouts, current metrics, wellness, and short-term planning context.
- Personalized mode: add Telegram reports, profile, goals, rules, and strategy. STAS becomes more personal, more stable between sessions, and more precise in planning.

## Channels and Roles

- Website: the setup and memory layer. Connections, profile, goals, rules, help, and saved context live here.
- Telegram: the daily layer. Reports, reminders, and fast context updates.
- ChatGPT / Claude.ai: the coaching layer. Analysis, discussion, planning, and write-back actions.

## What STAS Prepares

- summary: prepared context about the athlete

- strategy: long-term preparation logic
- live plan: actual calendar events in Intervals.icu, fetched separately from summary
- trainings: full workout records, fetched separately for real analysis
- wellness: recovery and subjective recovery signals when available

Important: summary is not the live plan. For real analysis, STAS should fetch fresh trainings and the live calendar separately.

## Key Features

- Automatic training sync from Garmin, Suunto, Polar, COROS, Huawei, Amazfit via Intervals.icu
- Supports running, cycling, and mixed-load weeks that also include strength
- VDOT calculation using Daniels' Running Formula with pace zones (Easy, Marathon, Threshold, Interval, Repetition) for running
- Training classification: Easy, Threshold, Interval/VO2max, Long Run, Recovery, Strength, Race
- CTL/ATL/TSB (fitness/fatigue/form) tracking and trend analysis across all sports
- Training-load and recovery context for mixed-load awareness and better planning
- Personalized coaching through ChatGPT or Claude.ai
- Telegram reports and notifications as an optional deeper context layer
- Weekly training plan sync with Intervals.icu calendar
- 26-week training history with sport-specific breakdown
- Sport-aware recent training data, weekly history, pace evidence, and recovery signals
- Ability to rewrite the plan and write it back to Intervals.icu

## How It Works

1. Athlete connects their Intervals.icu account (which syncs from Garmin/Suunto/Polar/COROS/Huawei/Amazfit)
2. STAS automatically receives new trainings via webhook
3. System classifies workouts, computes running pace zones, tracks fitness metrics, and prepares the athlete summary
4. Athlete can start immediately in ChatGPT or Claude.ai
5. If the athlete adds Telegram reports, profile, goals, rules, and strategy, STAS becomes more personal and more precise
6. AI can fetch live plan events from Intervals.icu separately from summary
7. Athlete chats with AI coach to analyze training, discuss strategy, and write personalized plans back to the calendar

## Core Pages

- [Home](https://stas.run/en): Landing page — overview and sign up
- [Press Kit](https://stas.run/en/press): Reviewer notes, positioning, proof screenshots, privacy limits, and links to the main P0 pages
- [Help & FAQ](https://stas.run/about): Main explanation layer — quick start, personalized mode, supported watches, FAQ, and what STAS sees and saves
- [Privacy Policy](https://stas.run/privacy): Data handling and privacy information
- [Tools Hub](https://stas.run/en/tools): Free calculators for running, cycling, and heart-rate training
- [STAS GPT](https://chatgpt.com/g/g-68ca8545e7548191b312cb089622cf82-stas-gpt): STAS inside ChatGPT
- [Claude.ai Setup](https://stas.run/about): How to connect STAS to Claude.ai from your profile
- [Telegram Bot](https://t.me/stas_assistant_bot): Training notifications and reports

## Guides

- [Connect Watch to ChatGPT](https://stas.run/en/guides/connect-watch-to-chatgpt): How to connect Garmin, COROS, Polar, Suunto, Huawei, Amazfit to ChatGPT with real workout data
- [Connect Watch to Claude.ai](https://stas.run/en/guides/connect-watch-to-claude): How to connect Garmin, COROS, Polar, Suunto, Huawei, Amazfit to Claude.ai with real workout data
- [Connect Garmin to ChatGPT](https://stas.run/en/guides/connect-garmin-to-chatgpt): Step-by-step guide to connect Garmin watch data to ChatGPT via STAS
- [Garmin Coach vs ChatGPT](https://stas.run/en/guides/garmin-coach-vs-chatgpt): Compare Garmin Coach with ChatGPT or Claude using real Garmin data through Intervals.icu and STAS
- [Connect Apple Watch to ChatGPT](https://stas.run/en/guides/connect-apple-watch-to-chatgpt): How to use Apple Watch training data with ChatGPT for AI coaching
- [Connect COROS to ChatGPT](https://stas.run/en/guides/connect-coros-to-chatgpt): How to connect COROS watch data to ChatGPT for AI running coaching
- [Connect Suunto to ChatGPT](https://stas.run/en/guides/connect-suunto-to-chatgpt): How to connect Suunto watch data to ChatGPT for AI running coaching
- [Connect Huawei Watch to ChatGPT](https://stas.run/en/guides/connect-huawei-to-chatgpt): How to use Huawei Health workout data with ChatGPT via Intervals.icu and STAS, with Huawei-specific limits
- [COROS Training Plan vs ChatGPT](https://stas.run/en/guides/coros-training-plan-vs-chatgpt): Compare COROS planning workflows with ChatGPT coaching using real COROS data
- [Suunto Coach AI Alternative](https://stas.run/en/guides/suunto-coach-ai-alternative): Use ChatGPT or Claude as a Suunto AI coaching alternative with real Suunto training data
- [Connect Polar to ChatGPT](https://stas.run/en/guides/connect-polar-to-chatgpt): How to connect Polar watch data to ChatGPT for AI running coaching
- [Why ChatGPT Running Plans Don't Work](https://stas.run/en/guides/chatgpt-running-plan): Why generic ChatGPT running plans are suboptimal and how real watch data fixes them
- [Why Claude.ai Running Plans Need Real Data](https://stas.run/en/guides/claude-running-plan): Why generic Claude running plans stay shallow without watch data and how STAS fixes that
- [AI Running Coach Comparison](https://stas.run/en/guides/ai-running-coach): AI running coach in 2026 — closed apps vs ChatGPT with your data
- [AI Coach for Intervals.icu](https://stas.run/en/guides/intervals-icu-ai-coach): How STAS adds ChatGPT or Claude coaching on top of real Intervals.icu training data
- [ChatGPT Coach with Intervals.icu Data](https://stas.run/en/guides/chatgpt-intervals-icu-coach): Practical setup for using ChatGPT as a coach when workouts and plans already live in Intervals.icu
- [Claude Coach with Intervals.icu Data](https://stas.run/en/guides/claude-intervals-icu-coach): Practical setup for using Claude as a coach with real Intervals.icu workouts, load, fatigue, and calendar context
- [Claude.ai Running Coach](https://stas.run/en/guides/claude-running-coach): How Claude.ai becomes a practical running coach when it sees your real training data
- [ChatGPT Marathon Training Plan](https://stas.run/en/guides/chatgpt-marathon-plan): Data-driven marathon training plan with ChatGPT and real watch data
- [ChatGPT Half Marathon Plan](https://stas.run/en/guides/chatgpt-half-marathon-plan): Data-driven half marathon training plan with ChatGPT
- [ChatGPT 10K Plan](https://stas.run/en/guides/chatgpt-10k-plan): 10K training plan with ChatGPT and real watch data
- [ChatGPT 5K Plan](https://stas.run/en/guides/chatgpt-5k-plan): 5K training plan with ChatGPT and real watch data
- [Training Plans in Intervals.icu](https://stas.run/en/guides/intervals-icu-training-plans): How to create, import, and export training plans in Intervals.icu — workout builder, plan library, coach sharing, and push to Garmin, Amazfit, Wahoo
- [Intervals.icu for Beginners](https://stas.run/en/guides/intervals-icu-beginners): Beginner guide to Intervals.icu free training analytics
- [Intervals.icu Watch Compatibility](https://stas.run/en/guides/intervals-icu-watch-compatibility): Which sports watches work with Intervals.icu — Garmin, Amazfit, Polar, COROS, Suunto, Apple Watch
- [Running with AI](https://stas.run/en/guides/running-with-ai): How AI is changing running training in 2026
- [Amazfit Heart Rate Zones](https://stas.run/en/guides/amazfit-hr-zones): Set up accurate HR zones on Amazfit using lactate threshold
- [Connect Amazfit to Intervals.icu](https://stas.run/en/guides/connect-amazfit-to-intervals-icu): Connect Zepp/Amazfit data to Intervals.icu, then use it with STAS and AI coaching
- [Amazfit Intervals.icu Sync Troubleshooting](https://stas.run/en/guides/amazfit-intervals-icu-sync-not-working): Fix Amazfit/Zepp sync issues with Intervals.icu — activities, wellness, HRV, workout push, and model limits
- [Amazfit Running Setup](https://stas.run/en/guides/amazfit-running-setup): Set up Amazfit running data for Intervals.icu and AI coaching
- [Amazfit Interval Workouts](https://stas.run/en/guides/amazfit-interval-workouts): Create and run interval workouts on Amazfit via Zepp and Intervals.icu
- [Amazfit Training Plans](https://stas.run/en/guides/amazfit-training-plans): Get structured training plans on your Amazfit watch via Intervals.icu
- [Amazfit Training Apps](https://stas.run/en/guides/amazfit-training-apps): Compare Amazfit training app workflows and when Intervals.icu plus STAS helps
- [Zepp Coach vs Intervals.icu](https://stas.run/en/guides/zepp-coach-vs-intervals-icu): Decide when to use Zepp Coach, Intervals.icu, or STAS for Amazfit training plans and AI coaching
- [Amazfit Calibration Guide](https://stas.run/en/guides/amazfit-calibration-guide): How to calibrate GPS, stride, and HR on Amazfit so Intervals.icu gets clean data
- [Amazfit Lactate Threshold](https://stas.run/en/guides/amazfit-lactate-threshold): Define LTHR on Amazfit + Zepp and map it into Intervals.icu heart rate zones
- [Amazfit Balance Running Setup](https://stas.run/en/guides/amazfit-balance-running-setup): Running workflow for Amazfit Balance with Intervals.icu and AI coaching
- [Intervals.icu Coach Setup](https://stas.run/en/guides/intervals-icu-coach-setup): Configure Intervals.icu for work with a real or AI coach — plan structure, workflow, access
- [Intervals.icu Garmin Sync](https://stas.run/en/guides/intervals-icu-garmin-sync): Full sync workflow Garmin ↔ Intervals.icu, troubleshooting duplicates and FIT issues
- [Intervals.icu Cycling Setup](https://stas.run/en/guides/intervals-icu-cycling-setup): Cycling setup in Intervals.icu — FTP test, power zones, Garmin/Wahoo sync, workout examples
- [Cycling Training with AI](https://stas.run/en/guides/cycling-training-with-ai): How cyclists use ChatGPT or Claude via STAS — FTP test → zones → AI plan → execute → analyze
- [Zepp Coach Guide](https://stas.run/en/guides/zepp-coach-guide): What Zepp Coach does, model support, limitations, and when to use Intervals.icu instead

## Tools

- [VDOT Calculator](https://stas.run/en/tools/vdot-calculator): Free VDOT running calculator with Jack Daniels' training pace zones
- [Running Pace Calculator](https://stas.run/en/tools/running-pace-calculator): Convert between pace, speed, and finish time for any distance, including long-distance (15K, 30K, 50K, 100K ultra) presets
- [FTP Calculator](https://stas.run/en/tools/ftp-calculator): Calculate cycling power zones (Z1-Z7 by Coggan) from your FTP
- [Heart Rate Zone Calculator](https://stas.run/en/tools/hr-zone-calculator): Calculate heart rate training zones for runners

## Comparisons

- [STAS vs Runna](https://stas.run/en/compare/stas-vs-runna): Honest comparison of STAS and Runna AI running coaches
- [STAS vs TrainAsONE](https://stas.run/en/compare/stas-vs-trainasone): Comparison of STAS and TrainAsONE AI running coaches
- [STAS vs AI Endurance](https://stas.run/en/compare/stas-vs-ai-endurance): Comparison of STAS and AI Endurance for explainable AI coaching with real Intervals.icu data
- [STAS vs Athletica AI](https://stas.run/en/compare/stas-vs-athletica-ai): Comparison of STAS and Athletica AI for athletes choosing between adaptive plans and coach-like AI chat

## Technical Stack

- Next.js 16 (App Router, TypeScript)
- Intervals.icu API integration (OAuth2, webhooks)
- grammy Telegram bot framework
- AI: Mistral API for training classification
- ChatGPT and Claude.ai integrations for personalized coaching conversations

## Agent Discovery

- MCP endpoint: https://stas.run/api/mcp
- API catalog: https://stas.run/.well-known/api-catalog
- MCP server card: https://stas.run/.well-known/mcp/server-card.json
- Agent skills index: https://stas.run/.well-known/agent-skills/index.json
- Agent auth guide: https://stas.run/auth.md
- Service documentation: https://stas.run/about