# STAS Running Coach for Claude MCP server

Connect Claude to your Intervals.icu watch data for fitness, workout review, and plan writing.

## Links
- Registry page: https://www.getdrio.com/mcp/run-stas-stas
- Repository: https://github.com/hivrich/stas.run
- Website: https://stas.run

## Install
- Endpoint: https://stas.run/api/mcp
- Auth: Not captured

## Setup notes
- Remote endpoint: https://stas.run/api/mcp

## Tools
- get_user_summary - Start here for most conversations. Load the athlete's profile, goals, rules, recent load, current fitness context, performance evidence, planning guidance, and persistent STAS memory opportunities. Endpoint: https://stas.run/api/mcp
- get_trainings - Load recent workouts with pace, heart rate, sport metrics, intervals, and athlete reports. Use after the summary when analyzing load, progress, fatigue, or consistency. Endpoint: https://stas.run/api/mcp
- get_activity_detail - 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, terrain, weather, efforts, segments, and data quality. The response omits source payloads, route coordinates, latlng, and raw stream arrays. Endpoint: https://stas.run/api/mcp
- get_planned_events - Read planned events from the Intervals calendar in a date window. Use this before rewriting or replacing an existing STAS plan. Endpoint: https://stas.run/api/mcp
- whoami - Check which STAS user is currently authenticated. Use only for diagnostics or reconnect troubleshooting. Endpoint: https://stas.run/api/mcp
- create_plan_event - 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, note, load, color, or workout_builder. This tool is self-contained; do not look for SKILL.md or examples in the athlete's calendar. dry_run is required: false writes the event, true previews only. Send activity_type as Run/Ride/Swim/Workout/WeightTraining/Yoga/Pilates/Stretching/Walk/Hike/Elliptical/NordicSki/HighIntensityIntervalTraining/Other, stas_note for the human workout note, and external_id=plan:YYYY-MM-DD:<slug>. Do not send low-level Intervals fields category, type, sport, workoutType, target, description, workout_doc, icu_workout, filename, or file_contents. The server maps activity_type to Intervals type and category=WORKOUT and infers Intervals target=HR/PACE/POWER from Run/Ride workout_builder only. Use local datetimes without a timezone suffix, e.g. 2026-05-13T08:00:00, not 2026-05-13T08:00:00+03:00. workout_builder is mandatory for any interval/key workout save, mainly Run/Ride intervals; never save intervals as prose-only. Omit workout_builder only for easy/simple workouts without structured steps. If you use workout_builder, do not include ## STAS or ## Workout; the server adds wrappers. Builder headers and repeat headers are plain lines without '-', e.g. 'Warmup', 'Main Set 5x', 'Cooldown'. Actual step lines start flush-left with '- ' and contain duration/distance plus a target, e.g. '- 1km 4:25/km-4:35/km Pace', '- 10m 75%', or '- Recovery 90s Z1 HR'. For swim workouts, distance-led steps such as '- 400m easy' and '- 6 x 50m build' are allowed. For HR-only workouts, every structured step target should use HR syntax like '- 10m Z2 HR' or '- 3m Z4 HR'. Do not write '- Warmup' followed by indented child bullets. Use '1km' or '1000mtr' for run/ride meters; bare 400m is allowed for swim but m means minutes in run/ride builder text. icu_training_load is accepted for planned workouts, but Intervals.icu can still return icu_atl/icu_ctl as null or exclude/partially weight non-cardio types in Fitness/Fatigue depending on athlete settings. After writing a structured key workout, read it back with get_planned_events and check workout_doc.steps is non-empty before claiming it is structured. Example real interval write arguments. Replace the date/time and paces, but keep this exact JSON shape. Use activity_type, stas_note, and mandatory workout_builder for interval/key workout saves. workout_builder contains only native Intervals.icu Workout Builder text: repeat headers do not start with "-", step lines are flush-left, and nested Markdown bullets are forbidden. {"dry_run":false,"events":[{"activity_type":"Run","name":"Intervals: 5x1000m","start_date_local":"2026-05-13T08:00:00","end_date_local":"2026-05-13T08:55:00","stas_note":"Goal: controlled interval work without overreaching.\nRule: if HR rises too fast or form breaks, stop after 4 reps.","workout_builder":"Warmup\n- 15m Z2 HR\n\nMain Set 5x\n- 1km 4:25/km-4:35/km Pace\n- Recovery 90s Z1 HR\n\nCooldown\n- 10m Z1 HR","external_id":"plan:2026-05-13:intervals-5x1000m","color":"green","moving_time":3300}]} Endpoint: https://stas.run/api/mcp
- create_note_event - 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 notes, keep description short, and omit type, moving_time, icu_training_load, and workout_doc. For weekly review notes or other notes that apply to the whole week, send for_week=true; omit it or use false for ordinary notes. Do not create a seven-day date range for weekly notes; keep one all-day anchor date and use for_week=true. Endpoint: https://stas.run/api/mcp
- delete_plan_events - 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 deletion only when the user is replacing the whole STAS plan in that date window. Do not use window deletion for simple edits; update with create_plan_event using the same external_id instead. dry_run is required: false deletes, true previews only. Endpoint: https://stas.run/api/mcp
- delete_note_events - 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 deletion only when replacing a whole note set in that date window. Do not delete user-created notes without a note: external_id. dry_run is required: false deletes, true previews only. Endpoint: https://stas.run/api/mcp
- save_strategy - Save the athlete's long-term STAS strategy only after explicit user confirmation. Strategy is a compact long-term roadmap, not a calendar, not a weekly plan, and not a full coaching analysis. Target length is about 2500-4500 characters; hard maximum is 5000 characters. Required markdown sections: Goal chain, Current point, Weekly decision contract, Roadmap, Resources / risks, Review triggers / unknowns. Build the strategy from current goals, rules, profile, condition, training history, evidence, and calendar first; do not copy or paraphrase the previous saved strategy's wording, race labels, priorities, phase names, or workout examples unless current facts independently support them. For strategy-level work, use at least 8 weeks of weekly/load history when available, 12-26 weeks for season direction; if a long full-training request is too large, split windows or combine weekly history with selected full workouts instead of using only 2-4 weeks. Treat every dated goal as a real planning input by default. Do not infer a single main goal from distance, later date, target result, profile order, or old strategy wording; use priority only when it is explicit in the current profile, goal comment, athlete message, or current coaching decision. B/C/training-race/no-full-taper wording changes peak depth and risk; it does not mean the race should be ignored unless the athlete explicitly says the result does not matter. The roadmap must be the main content and say what each block prepares directly, keeps ready in the background, and leaves out for now with a reason. Do not hide a block-driving goal behind vague background wording. Keep Weekly decision contract short; it is guardrails for the blocks, not the center of the strategy. Do not write day-by-day or 8-week calendar progression inside strategy; that belongs in block planning or calendar tools. Use for meaningful changes to goals, constraints, current position, roadmap, or long-term training logic, not for one-off weekly edits. Before calling this tool, show the user the exact full markdown that will be saved and ask for explicit confirmation. Never show one version and save another. Endpoint: https://stas.run/api/mcp
- read_profile_sections - Read controlled STAS profile memory sections with their hashes. Supports goals, rules, and profile when enabled by the server. Use the returned hash as previousHash before previewing a change. Endpoint: https://stas.run/api/mcp
- preview_profile_section_change - Create a controlled preview for a goals, rules, or profile memory section change. For goals, prefer a structured goals items list with date, goal, target result, and comment; the server builds canonical `Цели:` blocks and rejects old labels such as `Промежуточные:`. newText is a legacy fallback and must already be canonical for goals. This does not update the athlete profile. Before commit, show the user the exact full text from the preview and ask for explicit confirmation of that exact text. Visible confirmation copy is governed by a separate approved UX spec; do not invent final chat-copy inside this tool call. Endpoint: https://stas.run/api/mcp
- commit_profile_section_change - Commit a previously previewed goals, rules, or profile memory section change. Call this only after the user explicitly confirms the exact full text shown for that preview. The server updates the profile only if the section hash still matches the preview. Visible confirmation copy is governed by a separate approved UX spec. Endpoint: https://stas.run/api/mcp
- read_profile_change_history - Read goals, rules, or profile memory change history. Use this to inspect previewed, committed, restored, or expired changes before restore decisions. Endpoint: https://stas.run/api/mcp
- restore_profile_change - Restore a committed profile, goals, or rules profile memory change back to its previous text. For goals, restoring old-format labels is blocked; rebuild a canonical goals preview instead. Call this only after the user explicitly confirms the exact full text that will be restored. The server restores only if the current section still matches the committed change. Visible confirmation copy is governed by a separate approved UX spec. Endpoint: https://stas.run/api/mcp

## Resources
- stas://guide/product-overview - What STAS is, what data it uses, and what it can safely change. MIME type: text/markdown
- stas://guide/how-to-ask - Short guidance on how the user should phrase requests to get the best result. MIME type: text/markdown
- stas://guide/data-and-evidence - How to load and interpret STAS data before analysis or planning. MIME type: text/markdown
- stas://guide/planning-process - Coaching rules for weekly plans, revisions, disruptions, and safe progression. MIME type: text/markdown
- stas://guide/plans-and-calendar - Rules for reading, replacing, and writing STAS plan items in the Intervals calendar. MIME type: text/markdown
- stas://guide/notes-and-weekly-review - When to save calendar notes and how to write useful weekly review notes. MIME type: text/markdown
- stas://guide/strategy - Explains the long-term strategy document and when it should be updated. MIME type: text/markdown
- stas://guide/profile-memory - Rules for saving profile, goals, and rules context through MCP tools. MIME type: text/markdown

## Prompts
- start_here - Start a new STAS conversation the right way and ask for the next best step.
- show_current_fitness - Explain current fitness, recent load, and what matters most right now.
- analyze_recent_trainings - Review recent workouts and explain what they say about fitness and fatigue.
- build_next_week_plan - Create next week's training plan from fitness, goals, rules, and current calendar context.
- rewrite_current_plan - Read the current plan, rewrite it cleanly, and avoid duplicate STAS events.
- update_strategy - Review the current context and prepare an updated long-term strategy.
- explain_stas - Explain what STAS does and how to use it.
- save_profile_context - Save durable profile, goals, or rules context after preview and confirmation.
- create_weekly_review_note - Create a short weekly review note as future-coach memory, not a report.
- plan_after_disruption - Adjust the plan after illness, missed training, travel, pain, or poor recovery.

## Metadata
- Owner: run.stas
- Version: 1.0.2
- Runtime: Streamable Http
- Transports: HTTP
- License: Not captured
- Language: Not captured
- Stars: Not captured
- Updated: Apr 17, 2026
- Source: https://registry.modelcontextprotocol.io