How to use Claude for your cycling and running training

Claude is good at training questions. What limits it is what it can see and where it can write. Here is what changes at each step, the prompts that work, and where its limits are.

What Claude can see

Without any connector

Claude knows training theory in general, but it sees only what you paste into the chat. A plan it writes is a text you then copy into your calendar and your head unit by hand, and it cannot tell whether you did it.

With an activity connector

A connector for your activity app lets Claude read your rides and runs. That answers "how did yesterday go", but there is still no plan to compare against and nowhere to write the next week.

With Blocks

Claude reads your calendar, your synced rides with detected intervals, sleep and HRV, and writes sessions onto the calendar after asking you first. Those sessions reach Wahoo directly and Garmin, Zwift and the rest through intervals.icu or a file. Training questions are answered from a sourced sports-science base with evidence levels, not from memory.

Set it up in two minutes

Create a Blocks account and connect Strava or intervals.icu.
In Claude open Settings → Connectors → Add custom connector.
Paste https://blocks.zone/api/mcp and sign in. No key to copy.

Other agents and the full walkthrough: Blocks for Claude.

Prompts that work

What should I do today? Check my plan and last night's sleep.

Review yesterday's ride against the plan. Where did it drift?

Build next week: 8 hours, long ride on Sunday, nothing hard on Wednesday.

I have a race on 12 October. Plan the last three weeks before it.

Estimate my FTP from the last 90 days and tell me how sure you are.

What does the research say about carbs per hour on a four-hour ride? Cite it.

Questions

Can Claude write my training plan?

Yes. On its own it writes a plan as text. Connected to Blocks, it builds the plan on your real calendar around your hours and your recent training, shows you the change, and writes it only after you say yes.

Can Claude see my Strava or Garmin data?

Through a connector. Blocks syncs Strava and intervals.icu (which carries Garmin, Wahoo, COROS and more), and Claude reads it through the Blocks connector at https://blocks.zone/api/mcp.

Is it free?

The Blocks connector is free and has no subscription; your conversations happen on your own Claude plan and do not spend Blocks credits. Claude's Free plan allows one custom connector.

Does it replace a coach?

No. It is an assistant: it reads your data, drafts and adjusts the plan and explains the evidence, and you decide. For illness, chest pain, dizziness or a resting heart rate that will not settle, the answer is a doctor, and the Blocks connector tells Claude so.

Does it work with ChatGPT or other agents?

Blocks is a standard MCP server with OAuth, so any client that can add a remote MCP server can use it: Claude, Claude Code, Cursor, VS Code, Codex and others.

Connect Claude How Blocks compares