Rule them all AI connector

AI Tools
1

I was looking for a simple way to connect my Intervals.icu. data to different AI platforms, but I couldn’t find anything that worked the way I wanted—so I built it myself: Intervalsync.icu

It lets you connect Intervals.icu. with virtually any AI assistant or platform, so you can ask questions about your training, analyze workouts, review trends, and work with your data more easily.

The setup is OAuth-based, so there’s no need to create API keys, copy and paste tokens, or deal with a complicated setup. You simply create a new connector and authorize it using your Intervals.icu. account.

It’s free to try with full access for the first month. After that, the free tier supports pulling data once per day, which should cover most everyday use cases. There’s also a premium tier for more frequent syncing and writing data back to Intervals.icu.

I’m the person behind the service, so I’d genuinely appreciate any feedback, feature requests, or questions from other Intervals.icu. users.

got a couple of promo codes to support the motion:
INTERVALS50OFF - 50% off annual subscription
INTERVALS2MOFF - 2 months free in monthly subscription

2

Quick update on this, plus the prompts that seem to be what people actually use it for.

What’s changed since I posted

  • Trainer and ERG rides now get interval analysis. A Zwift or TrainerRoad session that syncs as one long block with no intervals recorded used to be unanalysable. IntervalSync now finds the efforts in the power trace itself and reports each one’s duration, power, HR, cadence, and how much you drifted across it.
  • The free tier is more usable. It’s one pull per tool per day rather than one in total, so a background calendar refresh no longer eats the question you actually wanted to ask.
  • Planned workouts can be created, edited, and deleted from the conversation. Every write is confirmation-gated — you see the exact change before it happens, and nothing else on the workout is touched.
  • Your planned workouts can be subscribed to in Apple Calendar, Google Calendar, or Outlook.

Three prompts worth stealing

Trainer ride that came in as one block:

Analyse [activity]. It synced from a trainer app as a single interval — find the actual efforts in the power trace and give me each rep’s duration, average power, HR, cadence, and drift.

Did I actually hit the workout:

For [activity], compare each work interval against its target. Show the repeat group summary first, then call out any repetition that materially missed power, HR, cadence, or duration. Separate facts from interpretation.

Block vs the same block last year:

Compare 1 Jun–31 Aug this year with the same dates last year. Contrast total duration, sessions, load, intensity distribution, and fitness trend. Say what is clearly better, worse, or simply different, and cite the data windows you used.

The one habit that makes all of these better: ask it to name the dates and activities it used, and to say what the data cannot prove. It will otherwise give you a verdict where the data only supports a description.

What it isn’t

It’s not a coach and it’s not medical advice. It can be confidently wrong, which is why the “cite your dates” habit matters. It reads what’s already in your Intervals.icu account — it doesn’t replace your own read of it.

One setup note

Claude and Grok work on any paid plan. ChatGPT needs a paid plan and the web app — custom connectors aren’t available on a free ChatGPT account. Worth knowing before you spend ten minutes on it.

A real ask

You can now report a problem from inside the conversation — just tell your assistant to send feedback about whatever IntervalSync got wrong, and it reaches me directly with a reply you can read back. Works on every plan, including a free account that’s used its pulls for the day. If something returns a wrong number or a confusing answer, that’s the fastest way to get it in front of me.

Promo codes from the first post are still live:
INTERVALS50OFF (50% off annual) and INTERVALS2MOFF (2 months free monthly).

3

Added climb detection this week, and the interesting part turned out to be a definition problem rather than a maths one.

Finding a climb is easy. Deciding where one ends is not. Real roads have false flats, switchbacks with a flat corner, short descents in the middle of something everyone would call one climb.

My first pass merged two 1 km climbs at 10%, either side of 3 km of valley, into a single “climb” at 4%, the altitude did go up across that whole range — and completely useless as a number.

Where I ended up:

  • a gap only breaks the climb if it runs longer than 400 m, or loses more than 10 m of elevation
  • the whole thing has to gain at least 30 m and average at least 3%
  • gradient is measured over a 30 m window, and altitude gets smoothed first, because raw barometric altitude is noisy enough to invent gradients that were never there

Per climb it reports distance, gain, average and max gradient, VAM, time, and average power and HR, so you can compare the same climb across sessions.

5

I guess I might give a little update here, so far the MCP is working flowlessly, folks are piling in, I see requests coming in too, one of the latest requests was to have an option for coaches to work with their athlets data and profiles and have that in their AI sessions. I hear you, this is in the works now.

It might be delayed a bit tho by Claude MCP directoty submittion.
Its unlikly that I will roll out the update before the review concludes. So once it moves forward in the review I will then roll out the update.

Hopefully it wont take long, I will keep you posted in the progress.

ps its interesting to see that some traffic is being driven in by AI platforms themselves and the MCP is suggested by chatGPT for instance, thats pretty wild.

Feel free to drop any questions if you have any.

Cheers,
Intervasync.icu

6

Quick update, two things went live this week. Both are aimed at the spot where most new accounts stall: connected, but not sure what to ask for.

Review prompts

If your assistant shows a connector’s prompts (Claude does, in the + menu), there are seven new ones. “Choose a review” asks what you’re training for, looks at your recent training and suggests one of six reviews: weekly, 42/90-day progress check, block review, one ride in depth, ready to train hard?, and event readiness. It shows you the steps before it runs anything. If your assistant has no prompt menu, just ask it for a weekly review.

The review steps are my first draft, written as a rider, not a coach. If you coach, I’d really like you to pull them apart.

Progress charts in the portal

When you open intervalsync.icu there are now five charts, week by week, over 42 or 90 days:

  • Consistency: hours per week, every sport
  • Efficiency factor: the average of icu_efficiency_factor on steady rides only (icu_intensity at or below 75), so a hard interval day doesn’t look like lost fitness
  • Critical power and W′: icu_rolling_cp and icu_rolling_w_prime from the Intervals.icu power model, as they stood at the end of each week
  • Time to exhaustion: there’s no TTE field, so I work it out from your power curves. It’s the longest your best efforts of the previous six weeks held that week’s FTP

E-bike rides are left out of everything except consistency. Nothing is stored; it’s recalculated from Intervals.icu when you open the page.

Coach access is still waiting on the Claude directory review.

7

I know having those charts kinda beats the purpose of the the connector and having a direct connection to you AI assitant, but i thought that wouldn’t hurt if you have some params visualised in those charts, especially if those charts are confiurable (which they are - just ask you AI to pull the data you need and populate the charts).

8

Primarily that focus was to help new users to settle and find their ways to the goals they set, cause thats what I hear from real users all the time - like what do I ask? how do I use it to the max benefits of mine, etc

Also I see some folks go with several AI assitants at once lol
So I built in a context collector in there, it doesnt keep all the details of your convos, in fact we barely store anything, but some context is shared between the AIs so they know whats going on in general and you dont have to repeat yourself every time, when lets say you have an event or you were sick. You can check the status of the context file and clear it if you feel like it.

(the same approach is used in modern programming - AI keeps some context in context.md and agents.md files to share general development milestones and decisions made along development process)

9

This is what my AI says:

"The connection status lists three new tools on the server: get_training_context, update_training_context and get_review_protocol. Your training context is currently empty.

I can’t call them yet, though. This chat is holding a tool list cached from before the release, so they don’t show up on my side. Disconnecting and reconnecting IntervalSync refreshes the list, and you may need to start a new chat for them to appear."

So yea, you will have to re-connect.

10

Coach plans and teams are on in IntervalSync since October 14.

A coach’s assistant can now read an athlete’s training once the athlete approves it. It’s read-only, either side can end it, and each read is in the athlete’s history with the coach’s name on it. Coach 5 is $15/month or $149/year for up to five athletes, Coach 15 is $29 or $289 for up to fifteen. The coach pays, and an athlete can stay on Free.

Two to ten people who each have their own plan can form a team and read each other’s training, each choosing what they share. That costs nothing extra.

No plan is unlimited. The limits and the rest of the rules are in the terms:

Disclosure, as before: IntervalSync is mine, and these are paid plans.

11

Something I’m working on next: IntervalSync on the head unit, for the Hammerhead Karoo 3 and Garmin Edge.

The idea is that what you work out with your assistant reaches the bike, and the ride comes back to the assistant. Before a ride, the head unit shows today’s brief and targets your assistant saved, plus the workouts planned for the week. After the ride it shows a short summary (average power, best 5 and 20 minutes, lowest W′ balance) and sends that report back, so the next time you open your AI chat it already has the ride. Your assistant can also leave comments on a ride or a week, and they show up on the unit.

Everything comes through your Intervals.icu connection, so nothing is typed in on the unit. On the Karoo it’s an extension, and it adds W′ balance and best 5/20 min data fields as well. On Garmin it’s a Connect IQ app for Edge.

It isn’t out yet. If you ride with either and want it, send me a request through Feedback in your IntervalSync account and tell me which head unit you have: IntervalSync — Intervals.icu training in your AI assistant

Disclosure, as before: IntervalSync is mine.

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