Workouts & plan
Intervals.icu
A free platform for training analysis. Your watch connects to it, and the finished plan is saved back here and syncs to your watch.
- Watch connection
- Training history
- Training load metrics
- Training plan
Plan your workouts with ChatGPT or Claude — powered by your watch data
RunningCyclingSwimming
Connect Garmin, COROS, Polar, Suunto, Huawei, or Amazfit to get clear training analysis and a personalized plan you can send to your calendar and watch.
1 252 664
processed
workouts
How it works
No more screenshots or copy-pasting workouts into chat
STAS brings your workouts, current plan, goals, and recent reports into ChatGPT or Claude. The AI chat works with your real training load, then saves the finished plan to your calendar.
01Workouts & plan02AI chat03Reports & updates04STAS calendar
AI chat
ChatGPT and Claude
STAS gives ChatGPT and Claude your workouts, current plan, goals, and recent reports. The AI works with your real training load, then saves the finished plan to your calendar.
- Review your training
- Use your goals and fitness
- Create and save plans
- Review training
Reports & updates
Telegram
The bot sends your daily plan, shows completed workouts, and lets you add a quick report.
- Notifications
- Daily plan
- Workout reports
- Support
STAS calendar
STAS.run
The calendar shows your plan and completed workouts, your rating and report after each session, and progress by week. Your profile keeps goals, rules, and limits so the AI chat remembers them in every conversation.
- Calendar
- Workout card
- Progress
- Goals and rules
Where STAS athletes train
@stas.run_ →What is STAS?
STAS is a smart training assistant for endurance athletes who want ChatGPT or Claude to work with real watch data, not guesses.
STAS connects your sports watch through Intervals.icu and passes your training context to your AI chat. The AI chat analyzes workouts and writes plans from your actual history. Connect Garmin, COROS, Polar, Suunto, Huawei, Amazfit, or a compatible app. STAS reads completed workouts from Intervals.icu.
You write to your AI chat in normal language. When data is needed, ChatGPT or Claude asks STAS for the right context. When something should be saved, STAS waits for your approval. When you approve a plan or note, STAS saves it to the right place, so your calendar, profile, and next chat stay in sync. Also works with other AI apps that support MCP.
Learn more