STAS Running Coach for Claude

Start here for most conversations. Load the athlete's profile, goals, rules, recent load, current fitness context, performance evidence, optional bounded historical signals, planning guidance, and persistent STAS memory opportunities. weeklyHistory.recentKeySessionEvidence is the compact 42-day fact

Load one bounded, size-safe chronological list of completed workouts plus historical calendar context (NOTE, SICK, INJURED, HOLIDAY). Context is not a workout and does not consume the training limit. Default mode is a rich index for chronology, load, reports, compact summaries, and choosing training

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 coordinat

Read planned events from the Intervals calendar in a date window. Use this before rewriting or replacing an existing STAS plan.

Check which STAS user is currently authenticated. Use only for diagnostics or reconnect troubleshooting.

Read the complete bounded editing state for general goals, calendar-linked starts, race results, standalone results, and legacy results. Stable public IDs and dataVersion are required for every later preview. This tool does not change anything.

Read safe nearby activity candidates for one exact start. Use the returned opaque selectionId when previewing result_link_activity. This tool does not change the start, activity, or result.

Preview one exact change to a general goal, calendar-linked start, activity pairing, race result, standalone result, or legacy result. Always load get_editable_goals_results first and send its exact dataVersion. This never saves. Show the user the exact preview, including calendar/activity effects,

Commit one previewed goal, start, activity-link, or result change. Call only after the user explicitly confirms the exact preview from preview_goal_result_change. The server rejects stale data and returns the new authoritative editing state.

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 exa

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

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

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 wit

Save the athlete preparation map only after explicit user confirmation. The map is the reusable result of long-horizon planning, not a calendar, weekly plan, workout prescription, or full coaching analysis. Target length is about 1800-4000 characters; hard maximum is 5000 characters. Required sectio

Read controlled rules and profile memory with their hashes. Goals and results are available only through get_editable_goals_results. Use the returned hash as previousHash before previewing a rules/profile change.

Create a controlled preview for rules or profile memory. Goals, starts, activities, and results must use preview_goal_result_change so stable IDs and calendar links are preserved. This does not update the athlete profile. Before commit, show the user the exact full text from the preview and ask for

Commit a previously previewed rules or profile memory change. Call this only after the user explicitly confirms the exact full text shown for that preview. If preview returned noChange=true, do not call commit. The server updates the profile only if the section hash still matches the preview.

Read a compact paginated index of goals, rules, or profile memory changes. Text bodies and hashes are omitted. Use nextCursor for another page and read_profile_change_detail for one exact record.

Load the exact full text and hashes for one profile-memory record selected from read_profile_change_history. This is read-only and should be used only for details or before considering a restore.

Restore a committed profile, goals, or rules profile memory change back to its previous text. First load the exact record with read_profile_change_detail. For goals, restoring old-format labels is blocked; rebuild a canonical goals preview instead. Call this only after the user explicitly confirms t