# Blocks

> AI-native training platform for endurance athletes. Build and visualize structured intervals, sync every ride, and train with an assistant that reads your real data — cycling, running, swimming and strength.

Blocks (https://blocks.zone) is an AI-native training platform for endurance athletes: cyclists, runners, swimmers and triathletes, with strength work alongside. The assistant is built into the product rather than added on top — the in-app assistant and the MCP connector run on the same set of tools the product itself uses.

## What it does
- Training calendar and structured workout builder (power, pace, heart rate, CSS for swimming, RPE for the gym).
- Syncs activities from Strava and intervals.icu; detects intervals, time in zone, records and progression.
- Pushes planned workouts to Wahoo; exports to Zwift, Garmin (.FIT), MyWhoosh, TrainerRoad and intervals.icu.
- Readiness: sleep, HRV and resting heart rate from Oura and WHOOP, plus a daily check-in.
- An assistant that reads the athlete's real data, plans and adjusts the week, reviews sessions against the plan, and answers from a built-in, sourced sports-science knowledge base (entries carry evidence levels), not from the open web. It proposes changes and the athlete confirms before anything is written.
- A catalog of over a hundred structured sessions and multi-week collections.

## Use it inside your own AI
Blocks is a remote MCP server with OAuth: https://blocks.zone/api/mcp
Claude (Settings → Connectors → Add custom connector), Claude Code, Cursor, VS Code, Codex and any MCP client can read the athlete's calendar, rides, readiness and the science base, and plan in the chat. Conversations in your own AI are not metered by Blocks.

## Pricing
The calendar, builder, sync, catalog and the MCP connector are free. The in-app assistant is Blocks Unlimited: $59 a month (€55, or 5 900 ₽ in roubles). Cancel anytime; no annual plan.

## Good fit for
- An athlete who already talks to Claude or another AI agent and wants it to see their real training.
- Self-coached cyclists and runners who want structure and an assistant, without a human coach's price.
- Athletes on Strava or intervals.icu who want planning and analysis in one calendar.

## Pages
- [Home — the app](https://blocks.zone/): try it without an account.
- [Blocks inside your AI](https://blocks.zone/ai): connecting Claude, Cursor, Codex or any MCP client.
- [Blocks for Claude](https://blocks.zone/claude): the Claude connector walkthrough.
- [Science](https://blocks.zone/science): the sports-science base the assistant answers from — studies and evidence guides, each graded for evidence strength and who it was measured on, linked to the original papers.
- [How Blocks compares](https://blocks.zone/compare): Blocks next to TrainerRoad, TrainingPeaks, intervals.icu and other AI training apps.
- [Pricing](https://blocks.zone/pricing): free app and MCP connector; the in-app assistant is Blocks Unlimited, $59 a month.
- [Blocks vs TrainerRoad](https://blocks.zone/vs/trainerroad), [vs TrainingPeaks](https://blocks.zone/vs/trainingpeaks), [vs intervals.icu](https://blocks.zone/vs/intervals-icu): head-to-heads, and how to use them together.
- [TrainerRoad alternative](https://blocks.zone/alternatives/trainerroad), [TrainingPeaks alternative](https://blocks.zone/alternatives/trainingpeaks): what moves across and how.
- [AI cycling coach or assistant?](https://blocks.zone/ai-cycling-coach): what an AI can and cannot do for a cyclist, and how Blocks works.
- [Training with Claude](https://blocks.zone/guides/claude-training): how to use Claude for your cycling and running training, what it can and cannot do.
- [tp2intervals guide](https://blocks.zone/guides/tp2intervals): sync a TrainingPeaks plan to intervals.icu and on to the Blocks calendar.
- [Connect intervals.icu to Claude](https://blocks.zone/guides/intervals-icu-claude): intervals.icu rides, plan and wellness in Claude through the hosted Blocks MCP connector, no API key in a config file.
- [Connect Strava to Claude](https://blocks.zone/guides/strava-claude): Strava rides with detected intervals, the plan next to them, and a week Claude can build.

## Training collections
Free, structured sets of workouts with the reasoning behind them; every session scales to the athlete's own FTP.
- [All collections](https://blocks.zone/collections)
- [Norwegian Method Applied — Marius Bakken](https://blocks.zone/collections/norwegian-method): Marius Bakken's Norwegian method for amateur runners: double threshold on Tuesday and Thursday, one hard X session, really easy days, the golden zone under 3 mmol/L and how to hit it with or without a lactate meter.
- [Know Your Numbers — Blocks](https://blocks.zone/collections/threshold-tests): Twenty-three field and lab tests, bike and run: critical power, 3-min all-out, FTP20, ramp, a long FTP test, lactate step, MLSS and Norwegian lactate-guided sessions, talk test and DFA α1, threshold and max heart rate, durability, critical speed and the 5 km — with what each number means and how sure the science is.
- [The 2:05 Debut — Vinny Mauri](https://blocks.zone/collections/vinny-mauri): How Vinny Mauri trained for a 2:05:54 marathon debut and the 2026 Chicago Marathon, read from his Strava: double-threshold Tuesdays, treadmill long runs, and the years of injuries before them.
- [Stronger by Spring — Blocks](https://blocks.zone/collections/ftp-4-6-hours): A 12-week indoor trainer plan to raise FTP on 4–6 hours a week: two interval sessions built on the 4×8 min trial in recreational cyclists, easy rides of 60–90 min, an FTP test at both ends.
- [Road to Montréal — Brandon McNulty](https://blocks.zone/collections/brandon-mcnulty): The sessions Brandon McNulty rode in the nine weeks before winning the 2026 road Worlds in Montréal, read from his Strava ride by ride: tempo 3×35, 8×4 min hill repeats, six fours, 30/30s and heat hours, with targets as % of an FTP of about 430 W.
- [Winter Base — Brandon McNulty](https://blocks.zone/collections/mcnulty-winter): How world champion Brandon McNulty trains in winter, read from his Strava: tempo blocks that grow from 3×35 to 3×60 min, four-hour days at 66% of an FTP of about 430 W, and a month-by-month plan.
- [Off-Season — UAE Team Emirates](https://blocks.zone/collections/uae-offseason): Nine structured workouts from UAE Team Emirates' publicly documented winter-camp method: low volume, high quality. Open each session, adjust it to your FTP and export it.
- [Gravel Durability — Mads Würtz Schmidt](https://blocks.zone/collections/mads-wurtz): Gravel training sessions from Mads Würtz Schmidt's approach: consistency over magic sessions, durability over peak power. Structured workouts you can scale to your FTP.
- [Off-Season Engine — Quinn Simmons](https://blocks.zone/collections/quinn-simmons): Six sessions reconstructed from Quinn Simmons' winter training: volume first, intervals on tired legs, low-cadence torque, VO2 blocks and breakaway simulations, with amateur versions.
- [Multi-Day for Amateurs — Ultra-Distance](https://blocks.zone/collections/ultra-multiday): Structured training for multi-day and ultra-distance cycling when you are not a pro: hold a sub-threshold pace deep into fatigue, built on the long ride and short quality sessions.
- [Gym for Cyclists — Blocks](https://blocks.zone/collections/gym-cyclists): Nine science-built gym sessions for cyclists: heavy, few reps, twice a week. Loads are set by RPE, not prescribed weights — build in the off-season, maintain in season.
- [4-Week Gravel Peak — Blocks](https://blocks.zone/collections/gravel-race-prep): A four-week gravel race preparation block: six sessions to sharpen race-specific fitness and arrive fresh. Structured workouts for Zwift, Garmin and intervals.icu.
- [6 Weeks to Cross — Blocks](https://blocks.zone/collections/cross-season): A six-week cyclocross plan: holeshot starts, 30/15 surges, threshold with bursts, race simulations and a race-week template — built on the sports science of cross racing.

## Press
- [the5krunner: Blocks, an AI-native training platform for endurance athletes](https://the5krunner.com/2026/09/23/blocks-ai-native-training-platform/)