STAS Running Coach for Claude
run.stas/stasConnect Claude to your Intervals.icu watch data for fitness, workout review, and plan writing.
Tools · 21
Start here for most conversations. Load the athlete's profile, goals, rules, recent load, current fitness context, performance evidence, optional bounded historical signals, planning guidance, and per…
Load one bounded, size-safe chronological list of completed workouts plus historical calendar context (NOTE, SICK, INJURED, HOLIDAY). Context is not a workout and does not consume the training limit. …
Read all locally stored Intervals.icu wellness values for any requested date window; there is no fixed day cap and this read makes no live provider request. The response is column-oriented: dates[i] i…
Load a compact read-only passport for one completed workout after identifying its training_id with get_trainings. Use for detailed one completed workout questions about intervals, laps, splits, terrai…
Read planned events from the Intervals calendar in a date window. Use this before rewriting or replacing an existing STAS plan.
Check which STAS user is currently authenticated. Use only for diagnostics or reconnect troubleshooting.
Read the complete bounded editing state for general goals, calendar-linked starts, race results, standalone results, and legacy results. Stable public IDs and dataVersion are required for every later …
Read safe nearby activity candidates for one exact start. Use the returned opaque selectionId when previewing result_link_activity. This tool does not change the start, activity, or result.
Preview one exact change to a general goal, calendar-linked start, activity pairing, race result, standalone result, or legacy result. Always load get_editable_goals_results first and send its exact d…
Commit one previewed goal, start, activity-link, or result change. Call only after the user explicitly confirms the exact preview from preview_goal_result_change. The server rejects stale data and ret…
Create or update planned WORKOUT events in Intervals. For changes to an existing STAS workout, keep the same external_id and call this tool again; do not delete the day/window just to edit time, name,…
Create or update NOTE events in Intervals. dry_run is required: false writes the note, true previews only. Send category=NOTE and external_id=note:YYYY-MM-DD:<slug>. Use all-day local times for normal…
Delete STAS plan events. For one specific workout, pass external_ids with the exact plan:YYYY-MM-DD:<slug> id; external_id as one string is accepted as a compatibility alias. Use oldest/newest window …
Delete STAS note events. For one specific note, pass external_ids with the exact note:YYYY-MM-DD:<slug> id; external_id as one string is accepted as a compatibility alias. Use oldest/newest window del…
Save the athlete preparation map only after explicit user confirmation. The map is the reusable result of long-horizon planning, not a calendar, weekly plan, workout prescription, or full coaching ana…
Read controlled rules and profile memory with their hashes. Goals and results are available only through get_editable_goals_results. Use the returned hash as previousHash before previewing a rules/pro…
Create a controlled preview for rules or profile memory. Goals, starts, activities, and results must use preview_goal_result_change so stable IDs and calendar links are preserved. This does not update…
Commit a previously previewed rules or profile memory change. Call this only after the user explicitly confirms the exact full text shown for that preview. If preview returned noChange=true, do not ca…
Read a compact paginated index of goals, rules, or profile memory changes. Text bodies and hashes are omitted. Use nextCursor for another page and read_profile_change_detail for one exact record.
Load the exact full text and hashes for one profile-memory record selected from read_profile_change_history. This is read-only and should be used only for details or before considering a restore.
Restore a committed profile, goals, or rules profile memory change back to its previous text. First load the exact record with read_profile_change_detail. For goals, restoring old-format labels is blo…
Resources · 8
Use lastMetrics/current metrics, wellness, reports, evidence, workouts, and calendar facts; do not expect a generated or stored Condition.
stas://guide/product-overview
Short guidance on how the user should phrase requests to get the best result.
stas://guide/how-to-ask
How to load and interpret STAS data before analysis or planning.
stas://guide/data-and-evidence
Coaching rules for weekly plans, revisions, disruptions, and safe progression.
stas://guide/planning-process
Rules for reading, replacing, and writing STAS plan items in the Intervals calendar.
stas://guide/plans-and-calendar
When to save calendar notes and how to write useful weekly review notes.
stas://guide/notes-and-weekly-review
Explains the reusable long-horizon preparation map and when it may be updated.
stas://guide/strategy
Rules for saving profile, goals, and rules context through MCP tools.
stas://guide/profile-memory
Prompts · 10
Start a new STAS conversation the right way and ask for the next best step.
Explain current fitness, recent load, and what matters most right now.
Review recent workouts and explain what they say about fitness and fatigue.
Create next week's training plan from fitness, goals, rules, and current calendar context.
Read the current plan, rewrite it cleanly, and avoid duplicate STAS events.
Review the current context and prepare an updated long-term strategy.
Explain what STAS does and how to use it.
Save durable profile, goals, or rules context through the correct dedicated preview flow.
Create a short weekly review note as future-coach memory, not a report.
Adjust the plan after illness, missed training, travel, pain, or poor recovery.
Similar MCP servers embedding-nearest
How to use
Add to your Claude Desktop / Cursor / Cline MCP config:
{
"mcpServers": {
"stas_running_coach_for_claude": {
"url": "https://stas.run/api/mcp",
"transport": "streamable-http"
}
}
}