strava-training-mcp 0.3.0

MCP server for Strava — training load analysis, weekly plans, and activity insights

Strava MCP Server

Connect your Strava training data directly to Claude. This MCP (Model Context Protocol) server turns Claude into your personal cycling coach — analyzing your training load, planning workouts, and tracking your progress toward race goals.

Install

No terminal needed. Works with Claude Desktop and claude.ai.

Prerequisites: A Strava account with recorded activities and Claude Pro, Team, or Enterprise.

1. Add the connector

Open Claude Desktop → Settings → Connectors → Add custom connector

Paste this URL:

https://strava-mcp-web.vercel.app/mcp

2. Authorize Strava

Claude will ask you to connect your Strava account the first time you use it. Click Authorize and you're done.

That's it! Ask Claude about your training.

What it does

The Strava MCP server gives Claude real-time access to your Strava data, enabling conversations like:

"I just finished a ride, how did it go?" "I'm training for a 150km race in April — am I on track?" "What workout should I do tonight given my current fatigue?"

Instead of copying numbers from Strava into a chat, Claude pulls your data directly and reasons about it in context — your recent rides, your fitness trend, your goals.

Tools

The server exposes five tools to Claude:

Tool	Description
get_recent_activities	Fetches your last 10 activities with distance, duration, and average heart rate
get_activity_details	Deep dive into a specific ride — power, HR, speed, suffer score
get_training_load_analysis	Calculates your ATL, CTL, and TSB with training advice and 8-week trends
get_weekly_stats	Weekly volume summary — rides, kilometers, and hours over the last 4 weeks
get_weekly_training_plan	AI-generated weekly plan based on your current fitness and fatigue

Training load analysis

The headline feature. The server calculates your training metrics using the standard PMC (Performance Management Chart) model:

• ATL (Acute Training Load) — 7-day weighted average of training stress. How tired you are right now.
• CTL (Chronic Training Load) — 42-day weighted average. Your fitness level.
• TSB (Training Stress Balance) — CTL minus ATL. Positive = fresh, negative = fatigued.
• Ramp rate — Week-over-week change in load, with injury risk warnings above 15%.

The tool returns actionable advice based on these metrics: rest, easy, moderate, or hard training recommendations with specific intensity zones.

How it works in practice

Here's what a typical coaching conversation looks like:

1. You: "I want to ride tonight, what should I do?"
2. Claude calls get_training_load_analysis → sees TSB of +8, CTL of 31
3. Claude calls get_recent_activities → sees your last ride was 2 days ago
4. Claude: "You're well rested with a TSB of +8. Good opportunity for a sweet spot session — something like 60 minutes at 85-90% FTP. You have room to push today."

Over time, Claude builds up context about your goals, your bike, your FTP, and your schedule — making the advice increasingly personalized.

Example use cases

Race preparation — Track your CTL buildup toward a target fitness level for race day. Claude monitors your weekly progression and adjusts recommendations based on how much time you have left.

Workout selection — If you use a training platform like Wahoo SYSTM, Claude can recommend specific workouts based on your current TSB and what energy systems need work.

Recovery management — After a big weekend of riding (or skiing, or hiking), Claude factors in the cumulative fatigue and adjusts your next training block accordingly.

Post-ride analysis — Share your ride and get instant feedback on intensity distribution, heart rate zones, and how it fits into your broader training plan.

Limitations

• Strava's training load metrics are HR-based, which underestimates fatigue from activities like skiing or strength training where HR stays low but muscular load is high
• Power data accuracy depends on your power meter or smart trainer
• The weekly training plan is a simple heuristic — it's not a replacement for a structured training program from a certified coach

Troubleshooting

Connector not working? Remove and re-add the connector in Settings → Connectors.

Built with

• Model Context Protocol (MCP) — Anthropic's open standard for connecting AI to external tools
• Strava API v3 — Access to athlete activities and metrics
• Node.js / TypeScript

License

MIT