1
It sees what you actually trained
Your finished runs and lifts arrive from your own Intervals.icu account. The coach plans from those — not from whatever you happen to remember and type in.
Running and lifting,
in one plan.
Long Run Hybrid Coach
An AI coach for people who run and lift, and keep having to choose between the two.
- It reads the sessions you actually finished, rather than writing a fresh generic week every time you ask.
- Trained hard, or lost a day? You adjust that plan — you do not start over.
Try it: no sign-in · nothing of yours connected · nothing gets written
Three things a general AI chat cannot do.
Ask any AI for a training week and you will get a reasonable-looking one. Here is what changes when the coach is connected to your own training.
2
Running and strength in the same week
One plan holds both, so the hard run and the heavy session are placed around each other. Two separate plans cannot do that — neither knows what the other put on Tuesday.
3
It adjusts, instead of starting over
Missed a session, or Thursday disappeared? Come back and change this plan. It still knows what you have already done, so you are not handed a brand-new generic week.
Four steps, about five minutes.
You need an Intervals.icu account — a brand-new empty one is fine — and a desktop browser for this first setup.
- Start in Claude.
Claude’s free plan allows one custom connector, which is all this needs. Open Claude’s connector settings.
I use ChatGPT
A personal plan can add it too: on ChatGPT Pro, Plugins → “+” → paste the same server URL and choose OAuth. From there it reads your training and works through a plan with you, preview included. Saving that plan, recording what you trained and sending workouts is the half that can fall short — OpenAI currently lists full MCP write as a beta on Business, Enterprise and Edu, and its setup page is where that answer is kept up to date. For the whole flow today, start with Claude.
- Add Long Run Hybrid Coach.
In Claude: Customize → Connectors → “+” → Add custom connector. Name it Long Run Hybrid Coach, and paste this address into the server URL field.
Connection addresshttps://mcp.paceandstaystrong.com/mcpIs there anything else to fill in?
No. There is no API key and no OAuth credential to enter — the address is the whole of it. On a team account, an administrator may have to enable custom connectors before the option appears.
- Sign in to Intervals.icu and approve access.
Choose Connect, sign in with your own account, then review the four permissions and approve. They arrive already selected. What the four permissions cover. If you unticked one, reconnect and grant it.
- Go back to the conversation and start.
Turn Long Run Hybrid Coach on in the conversation’s connector or tools menu — in Claude, “+” beside the message box → Connectors — then send this:
How do I know it worked? The coach should report the training it could read, or clearly say the account has no data yet. If you only get general advice, ask it to check whether it used the connector.
Can I start with a new or empty Intervals.icu account?
Yes. Tell the coach how you have been training, how much time you have and what you want to achieve. You do not need to fill in your history first.
Later, connect a supported device or app in Intervals.icu Settings. How much history imports depends on the source. Once activities appear in Intervals.icu, ask the coach to read them again.
Stuck? Try the connection checklist. For current menus and plan availability, see Claude and ChatGPT (checked 18 September 2026).
What the coaching looks like
These are films, not a conversation. To ask the coach something yourself, try it.
Mandarin audio · English captions
Read the dialogue
- Every run leaves me exhausted. I need a plan.
- I can train four days a week. Can you help?
- Yes. Let’s use your recent training to balance running and strength.
- Great. Save my plan.
- Saved. Shall I send these three runs?
- Yes, send them.
- Today, I’ll follow my watch.
- This time, I finished with energy to spare.
- Great. Let’s review next week together.
Three more moments, ten seconds each.
Mandarin audio · English captions · Press play to watch
10-second story
What’s my workout today?
Plan with your coach, approve the workouts, then follow your watch after device sync.
Read the dialogue
- What’s my workout today?
- I’ll plan it. Follow your watch.
10-second story
Find your rhythm
Make room for running and strength, one step at a time.
Read the dialogue
- Every run leaves me exhausted.
- Find your rhythm. One step at a time.
10-second story
Run done. What’s next?
Share how it felt, review with your coach, and plan what comes next.
Read the dialogue
- Run done. What’s next?
- Let’s review and plan next week.
Illustrative films with fictional athletes and data. Watch workouts require a compatible device and sync setup. An Intervals.icu receipt does not confirm delivery to your watch.
Get startedCommon questions
What does a strength workout include?
The plan can retain exercises, sets, reps and loads for you to read back in conversation. Intervals.icu receives the session title; the calendar or watch is not the full strength prescription.
Is this an app I install?
No. It runs inside a conversation with Claude or ChatGPT: you connect it once, then you talk to it. There is nothing to download and no separate account to create here. Your plan lives in the coach, and your workouts land in your Intervals.icu calendar.
What do I need to start?
Nothing, if you only want to try it — that needs no account. To connect your own training you need an Intervals.icu account and an AI account with connector access. Start with Claude; its free plan allows one custom connector and covers the whole flow. ChatGPT works too, with limits worth reading first — see Get started.
Does this cost anything?
The coach is currently free, with no paid tier. Intervals.icu offers free accounts, and you can start on Claude’s free plan. Your AI platform’s usage limits and subscription fees still apply.
Do I need a particular watch?
No particular watch is required, and you can use the coach without one. It uses records in Intervals.icu and training you report in conversation.
To follow a workout on your watch: confirm it is in Intervals.icu, then use your device’s own sync. The coach can check that Intervals.icu received it; whether it reached the watch is something only the watch shows.
Can I run my own gateway instead of the hosted one?
Yes. Self-hosting runs the exact same product with your own Intervals.icu OAuth credentials and your own storage. Most people should use the hosted address in Get started.
Why does this need all four Intervals.icu permissions?
They cover completed activities, wellness data, your training calendar, and athlete settings. Settings writes are limited to filling a missing threshold pace during a delivery you already confirmed; an existing value is not overwritten. Calendar workouts still require your approval. Reconnect to grant a permission you turned off.
Can the coach write a workout without my approval?
No. Every workout is shown to you in full first, and what gets written is what you confirmed.
What does a successful delivery mean?
A successful delivery means Intervals.icu saved the workout and the coach read it back to confirm. It doesn't mean your watch has it yet.
How do I revoke access or delete my data?
To stop access: remove this application in your Intervals.icu settings. That ends future reads and writes. Because Intervals.icu grants access per application rather than per AI, removing it disconnects every AI you had connected.
To delete your data as well: ask by email — the support page has the steps. Ask the coach to delete everything and it hands you that page; nothing is submitted and nothing removed until you write. Revoke first or write first, either way: your athlete id finds the account.
Workouts already on your Intervals.icu calendar stay yours to keep or remove either way. More detail on the support page.
Train for today. Stay capable for the long run.
Connect the coach, approve access in Intervals.icu, and tell it about your training and goals.
Get startedThe hosted version is live. This is an early independent project. Availability may change, and what it can do depends on the AI product and plan you use.