Intervals MCP

Finds the sustained climbs (at least 2% for at least 200 m) and descents in one activity, with each segment's length, grade, gain, moving and grade-adjusted pace, HR, cadence and power. The headline is early-versus-late climb drift: HR per unit of grade-adjusted speed on climbs in the first half against the second half. Positive drift means the same climbing cost more late in the run. For per-km pacing on a hilly course, use get-split-analysis; for whole-run aerobic durability, get-aerobic-analysis. Notes: - Grade comes from intervals.icu's smoothed grade stream, else from altitude over a…

Decides whether one activity was an interval session and analyses its reps: pace, HR, cadence and power per rep, fade across reps, and a verdict with a confidence and a reasoning trail. Use it for "how did my intervals go?" or "was this a workout at all?". With findSimilar it also compares the reps with earlier sessions of the same structure: "am I getting faster at my 1 km repeats?". For laps exactly as recorded, use get-activity-laps; for continuous pacing, get-split-analysis. Notes: - Clean intervals.icu laps (icu_intervals) are preferred, and they also catch jog-recovery sessions. Con…

Description is built at runtime.

Internal data feed for the route-map UI: returns [lat, lng] coordinates from the activity's recorded GPS track plus start/end points, distance, elevation gain, and (for activities with GPS streams) index-aligned metric streams (time, distance, altitude, heartrate, watts, velocity_smooth, grade_smooth) and annotation anchors (WORK-interval end markers, caller-supplied distance-anchored waypoints) for one activity as JSON. The view-route-map app calls this; not intended for direct model use.

Returns one activity's running dynamics: ground contact time (GCT), vertical oscillation (VO), vertical ratio, step length and cadence. It gives activity averages with a within/high/low status against common targets (VO under 100 mm, GCT 200 to 260 ms), plus a row per WORK interval. get-activity and get-running-summary already show the activity averages. Use this tool for the per-interval rows and the status, for example to see whether form held up across repeats. Notes: - Vertical ratio is a value only, with no status (under about 8% is commonly called efficient). - stride_m is distance …

Returns a run-focused summary of one intervals.icu activity: get-activity's detail plus a cadence assessment, HR zone time and percent, ground contact time and vertical oscillation assessments, and the lap table. The best single call for "how was my run?". It already includes the laps and HR zone time, so skip get-activity-laps and get-activity-zones. Use get-running-dynamics for per-interval dynamics, the analysis tools (get-split-analysis, get-hill-analysis, get-interval-analysis, get-aerobic-analysis) for deeper questions, and get-activity for other sports. Notes: - Accepts Run, TrailRun…

Breaks one run into even 1 km splits (moving pace, grade-adjusted pace, elevation, grade, HR, cadence, power) and gives a two-halves pacing verdict twice, on the clock and grade-adjusted, with how many percentage points of the change the terrain explains. Use it for "did I fade?" and pacing discipline. It ignores device laps: use get-activity-laps for those and get-interval-analysis for workout reps. For climbs, use get-hill-analysis. For the fastest 1 km or 5 km anywhere in the run, not on km marks, use get-best-efforts with its id. Notes: - Halves are cut at the exact midpoint of recorded…

Returns weekly running volume (distance, time, elevation, run count) with a trend and volume-spike warnings, weekly intervals.icu training load, and current CTL/ATL/TSB. Use it for "how is my training volume trending?" or "am I ramping up too fast?", or with newest for a past block. For the day-by-day CTL/ATL/TSB trend, a projection or a taper plan, use get-fitness-trend. For plain totals (this week, month, year to date), use get-athlete-stats; to show weekly volume as a chart, view-training-load. Notes: - Weekly volume and warnings always count runs only (Run, TrailRun, VirtualRun). - Tr…

Internal data feed for the training-load UI: returns per-week running volume (distance, runs, time, elevation), a rolling trend value, and volume-spike warning flags with reasons as JSON. The view-training-load app calls this; not intended for direct model use.

Returns daily wellness from intervals.icu for a day or a date range: HRV (rMSSD, SDNN or both), resting HR, sleep, weight, CTL/ATL/TSB, and the subjective scores the athlete or a device logged (readiness, soreness, fatigue, stress, mood, motivation, SpO2, respiration, comments). Use it to explain how a run felt or to check recovery. For form trends, a projection or a taper, use get-fitness-trend; this tool reports each day's recorded values only. Notes: - With no date, oldest or newest, it returns today only. A range cannot exceed 90 days. - The HRV measure depends on the athlete's device…

Lists intervals.icu activities in a local date range, newest first. Start here: each entry carries the activity id that every per-activity tool needs, plus distance, time, pace (per km for runs, per 100 m for swims) or speed (km/h for other sports), heart rate, training load, and the types of any best or threshold rise intervals.icu marked (get-activity has the detail). For the most recent run, pass id "latest" to the per-activity tool instead of listing first; type "runs" lists runs only. search finds activities by name or #tag across all history, beyond the 366-day window (for example "wh…

Lists the athlete's intervals.icu gear (shoes) with total distance, activity count, retirement status and any usage reminders. Use it to see which shoes are racking up mileage, or to find a gear id for update-activity. Notes: - Retired gear is left out unless includeRetired is true. - distance_km includes any starting distance entered when the item was added, not only distance from activities.

Zoom the activity chart's x-axis to one window of the activity, given either in kilometres from the start or in seconds of elapsed time. Use it to put the part of the run being discussed on screen — a surge, a climb, an interval — rather than describing where to look. Pass reset to show the whole activity again.

Choose which metric the comparison overlays and whether its x-axis is distance or time. Only metrics both activities recorded are available.

Switch the fitness chart between whole-body load and runs only, and show or hide the fitness, fatigue, form and plan series.

Description is built at runtime.

Zoom the route map to a stretch of the course, given in kilometres from the start. Use it to show the user where on the route something happens — a climb, a split, a segment — instead of only describing it. Omit both bounds and pass reset to show the whole route again.

Updates one intervals.icu activity's name, description, gear, RPE or feel. It is the only tool that writes: confirm the change with the athlete first. To add a note, use descriptionMode "append" so the existing description stays. Notes: - Give at least one of name, description, gearId, rpe or feel. - With no descriptionMode, a call that would overwrite an existing description fails and writes nothing. - It reads the activity fresh, sends only the fields that differ in one PUT (never retried), then re-reads and echoes before and after values. - gearId is checked against the current gear l…

Open an interactive chart of one activity with selectable heart rate, power, pace, altitude, cadence, and grade overlays. Prefer this over a text summary when the user wants to see or explore how metrics change over the course of an activity. Takes the activity id.

Open an interactive time-in-zone chart for one activity: bars for the time spent in each heart rate zone, with percentages and an easy/moderate/hard split. Prefer this over the text-only get-activity-zones when the user wants to see how a workout's effort was distributed. Takes the activity id.

Open an interactive cadence dashboard across recent runs: trend timeline, cadence-versus-pace scatter, pace-zone breakdown, and per-run overlay comparison. Prefer this over text when the user wants to explore cadence patterns over time. Takes a number of days of history.

Open an interactive side-by-side overlay of two activities: their pace, heart rate, power, cadence, or altitude streams aligned on a shared distance or time axis, with an aggregate delta summary. Prefer this over the text-only compare-activities when the user wants to see WHERE in the activities the difference happened. Takes both activity ids.

Open an interactive fitness/fatigue/form chart (the performance-management chart): fitness (CTL) and fatigue (ATL) over the lookback window with form (TSB) on its own axis, deep-fatigue, freshness, and steep-ramp periods shaded, and a dashed continuation past today. Pass targetDate to chart a solved taper landing on targetTsb on that day, week by week; omit it for a rest projection. Pass newest to chart a past block instead; it has no projection or taper. Prefer this over the text-only get-fitness-trend when the user wants to see whether they are peaking or digging a hole.

Open an interactive map of one activity's GPS track, fit to bounds with start and finish markers and a distance/elevation summary. Prefer this over a text summary when the user wants to see where an activity went. Takes the activity id. Optionally pin distance-anchored waypoints (fueling points, climb warnings, …) along the track via the waypoints array, useful when discussing a race plan or course guide.

Open an interactive training-load chart: weekly running volume bars with a rolling trend line, and volume-spike weeks (over 1.5 times the average of the 4 weeks before) highlighted with their reason on hover. Prefer this over text when the user wants to see how their training volume is trending. Takes a number of days of history, and newest to end the chart on a past date.