Your AI training coach

Your Garmin & Strava data,
with a coach who reads it.

Connect your training data to Claude or ChatGPT and get a coach that actually pulls your numbers before it says anything — then builds and adjusts plans you can follow. Free to use — you just bring your own AI account.

Set up your coach See how it works
GarminGarmin StravaStrava ZwiftZwift WhoopWhoop COROSCOROS PolarPolar WahooWahoo

Pulls in whatever you already use — through intervals.icu, the free hub that aggregates Garmin, Strava, Zwift, Whoop, COROS, Wahoo, Polar, Suunto and more into one place.

The problem

Your data is there. Nothing reads it.

Your Garmin, Strava, Whoop and the rest hold years of training data. The apps around it either show pretty charts and stop, or hand you a generic plan that never looked at your numbers.

What it is

A coach right in your chat.

It's a connector for your AI — Claude or ChatGPT, on web, mobile or desktop. Link your training data once — Garmin, Strava, Whoop, whatever you use — and your coach can read every activity, your training load, zones and goals, and write structured plans straight to your calendar and watch.

Reads

Your real training

Activities, weekly volume, CTL/ATL/TSB load, power curve, race predictions, wellness — pulled live, never guessed.

Writes

Plans you can follow

Periodized, per-day plans with target zones and the coach's reasoning — synced to your watch via intervals.icu.

Remembers

Goals & plans

Multi-goal, multi-sport, multi-season. The coach knows all of them and flags when they compete for the same week.

Adjusts

With you, mid-block

"Cut the threshold run, my knee's acting up." It revises the plan and tells you what changed.

How a conversation works

From a question to a plan, in one chat.

It doesn't guess. Every answer is grounded in data it just pulled — you see exactly which tools it called.

A real coaching turn
Am I building fitness or overtraining?
Coach
get_recent_activitiesget_training_load
Solid block. Your fitness dipped through May, then you ramped hard the last few weeks — fatigue is sitting above fitness now, so you're building, not over-reaching. Here's the picture:
How's the body feeling? That answer decides whether next week holds or backs off.
1 · Ask

"I want to run sub-20 5K by June."

You state a goal in plain language. The coach confirms the target and asks about constraints — injuries, time, races.

2 · Read

Pulls your numbers, visibly

It calls get_training_load, get_running_pbs, your recent activities — each shown as a pill so you see what informed the answer.

3 · Write

Builds a real plan

A periodized block that opens with a baseline test, with per-day sessions and target zones — saved, not a chat blob.

4 · Iterate

You steer

"Move the long run to Sunday." "I can only train 3×/week." It revises and explains. You're always in control.

It spots what you'd miss

Insight, not just numbers.

Ask a real question and it does the analysis — here, whether your easy running is getting more efficient (more speed for the same heart rate), the kind of trend a good coach charges to spot.

A real coaching turn
Is my running getting more efficient this spring?
Coach
get_recent_activitiesget_activity_streams
Yes — clearly. Across your spring runs, speed-per-heartbeat climbed steadily: you're running faster at the same effort. Easy runs sit highest (good aerobic base), hard sessions lowest. The one low outlier was a very hilly run — expected.

It watches your recovery

Not just training — recovery too.

It reads the wellness data your watch already records — resting heart rate and HRV — so it can tell when you're recovered enough to push, and when to back off.

A real coaching turn
Am I recovered enough for a hard session?
Coach
get_wellness
Yes — you're in good shape to push. Your resting HR has settled and HRV has been trending up over the last couple of weeks, which means your body has absorbed the recent load. Green light for the threshold session.

Why it's different

It reads your data. You steer.

No lock-in

One coach. Use it anywhere.

It's a standard MCP connector — set it up once and use it from claude.ai, Claude Desktop, the mobile app, or Claude Code. And because MCP is an open standard, you're not locked to Claude: if another AI serves you better, the coach goes with you.

Claude.ai Claude Desktop Claude mobile app Claude Code ChatGPT Any MCP-capable AI

Built on the open Model Context Protocol. It works best in Claude, but MCP is an open standard — so it also plugs into ChatGPT's custom connectors (Developer Mode) and any other AI client that supports MCP.

What's under the hood

Built on your real history.

27
Coach tools
Live
Multi-user, OAuth
20+
Sports tracked
Yours
Per-account, private

Get started · free

Connect your coach.

A few minutes. The coach and intervals.icu are free — you'll just need a paid plan on whichever AI you use (custom connectors aren't on free tiers).

  1. Get an intervals.icu account (free) and connect your devices — Garmin, Strava, Whoop, COROS, Wahoo and more. The connect page walks you through finding your Athlete ID and API key.
  2. Add the connector in Claude — Settings → Connectors → Add custom connector, paste the server URL below. Claude opens a page where you enter your intervals.icu credentials once.
  3. Create a Project in Claude and turn this connector on inside it.
  4. Ask the coach for the setup prompt — say "set me up" in a chat. It returns a coaching system prompt; copy it.
  5. Paste that prompt into the Project's instructions. That's what gives your coach its philosophy. Now chat inside the Project — that's your coach.
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