How to Integrate Claude With Intervals.icu (Both Directions)
Use your Intervals.icu Fitness, Fatigue, and Form data to make Claude’s plan smarter, then import that plan straight back to your Intervals.icu calendar with TrainingDojo.
Intervals.icu is a favorite among data-driven athletes for a reason: free, open, and rich with Fitness, Fatigue, and Form (CTL/ATL/TSB) trends pulled from every activity. Pair that data with Claude and you get an AI coach that plans from your real workload — then writes the result straight back to your Intervals.icu calendar. Unlike Strava, Intervals.icu is both a great source and an upload destination, which makes the integration genuinely two-way.
Claude can't log into Intervals.icu on its own, so this guide covers the practical loop: history out of Intervals.icu into Claude, a smarter plan back from Claude, and that plan imported to your Intervals.icu calendar through TrainingDojo.
Direction 1: Intervals.icu History → Claude
The fastest way to give Claude context is to hand it your Intervals.icu fitness summary. Intervals.icu surfaces the numbers that matter — current CTL (fitness), ATL (fatigue), TSB (form), weekly load, and your activity log. Paste a condensed version:
Example context for Claude:
From Intervals.icu (today):
- CTL 58, ATL 71, TSB -13 (carrying fatigue)
- Last 4 weeks load: 410, 455, 480, 320 (this week light)
- Mostly cycling, 1-2 runs/week
- Recent best: 3x20min sweet spot, 4x5min VO2
- Goal: 100-mile gravel event in 9 weeksPrompt:
"Given this Intervals.icu data, my TSB is negative so I need
to absorb fatigue before building. Plan 9 weeks to the gravel
event: a short freshening block, then build, then taper.
Respect that fitness baseline of CTL 58 - don't spike load.
Output CSV: day,sport,subtype,title,duration_minutes,tss,
description,phase"Because Claude can see your form trend, it won't pile intensity onto an already-fatigued athlete — it plans the absorption week first. That's the difference between a generic plan and one anchored to your numbers.
Direction 2: Claude's Plan → Intervals.icu Calendar
Now close the loop and get the plan onto Intervals.icu:
- Copy Claude's CSV (or save it as a
.csv). - Go to trainingdojo.app/import and select Intervals.icu as your platform.
- Connect with your Intervals.icu API key (a saved encrypted connection is fastest, or paste it inline).
- Paste or upload the CSV — TrainingDojo previews every workout with calculated dates.
- Set your start date and import. The full block lands on your Intervals.icu calendar.
Step-by-step screenshots live in the Intervals.icu CSV import guide.
Go Further: Structured Workouts for Intervals.icu
A CSV import gives you dated workouts with descriptions. For workouts your head unit can execute step-by-step, convert them into structured workouts — TrainingDojo pushes structured sessions to Intervals.icu, and you can bulk-convert an entire CSV plan in one pass. Bike and run workouts with power or pace targets also export to Zwift .zwo files.
The Manual Path Has Limits
Pasting your CTL/ATL/TSB and a workout list into Claude works, but it's a manual snapshot: you assemble the numbers, and they're stale the next time you ride. If you want the AI to read your Intervals.icu data automatically — and in more detail than a hand summary — there's a built-in path.
The Easier Alternative: Coach Dojo Reads Intervals.icu
TrainingDojo's Coach Dojo connects to Intervals.icu directly. It reads your completed activities plus Fitness/Fatigue/Form when available, asks a few subjective questions, and generates a plan already formatted for import — no copy-paste, no stale snapshot.
- It pulls activity history, sport mix, training load, intensity, power, and heart-rate context.
- If wellness records are missing, it estimates the performance trend from activity load so you still get a baseline.
- The finished plan imports back to Intervals.icu or converts to structured workouts.
Read more on Intervals.icu AI analysis and the AI cycling and running coach built on Intervals.icu history.
The Bottom Line
Intervals.icu is the ideal partner for an AI coach because the integration runs both ways: your Fitness/Fatigue/Form data makes Claude's plan smarter, and TrainingDojo writes that plan right back to your Intervals.icu calendar. Do it manually with Claude, or let Coach Dojo read your data and build the plan for you.
On other platforms too? Here's how to integrate Claude with TrainingPeaks and use Claude with Strava history.
Frequently Asked Questions
Can Claude connect to Intervals.icu directly?
Not by itself. The practical loop is to paste your Intervals.icu fitness summary into Claude for context, then import Claude’s CSV plan back to your Intervals.icu calendar with TrainingDojo. Intervals.icu works as both a data source and an upload destination.
What Intervals.icu data helps Claude plan?
Your CTL (fitness), ATL (fatigue), and TSB (form), recent weekly load, sport mix, and your best recent workouts. With your form trend visible, Claude can schedule an absorption week before building instead of spiking load on a fatigued athlete.
How do I import Claude’s plan to Intervals.icu?
Have Claude output CSV with the columns day,sport,subtype,title,duration_minutes,tss,description,phase, then use TrainingDojo’s importer, connect with your Intervals.icu API key, set a start date, and import the whole block.
Can I create structured workouts for Intervals.icu?
Yes. TrainingDojo converts workouts into structured sessions and pushes them to Intervals.icu, and you can bulk-convert an entire CSV plan. Bike and run workouts with power or pace targets also export to Zwift .zwo files.
Is there an automatic alternative to pasting data?
Yes. Coach Dojo connects to Intervals.icu, reads your activities and Fitness/Fatigue/Form automatically, and generates a plan already formatted for import — no manual snapshot required.