# Running Workout

> Running Workout is a web application by Euclide Ltd that generates structured
> training sessions with AI and syncs them to a Garmin watch through Garmin Connect —
> and, since September 2026, an **AI running coach** that reads the athlete's Garmin data,
> builds a training plan and adapts it every week through the assistant's conversation.
> Available in French, English, German and Spanish at https://www.runningworkout.fr/
> Last updated: 2026-09-28

## What it does
- Generates structured **running** workouts from a natural-language sentence
  (e.g. "10x400m at 95% VMA with 1 min recovery") and lets the user edit every step.
- Generates **cycling** (power/FTP, heart rate, cadence) and **pool swimming**
  (pool length, pace, CSS offset, stroke, drill, equipment) workouts through its MCP server.
- **AI Coach**: five training plans on one engine — back to running (6 weeks, walk/run, no VMA
  needed), 5K (6 weeks), 10K (8 weeks), half-marathon (10 weeks), marathon (12 weeks) — 3 or 4
  sessions per week, built backwards from the race date, with targets in % of VMA resolved from
  the athlete's profile (marathon: 3 to 7 sessions per week), pushed to the Garmin calendar week by week and reviewed every week
  (planned vs done, training load).
- **Syncs to Garmin Connect in one click** and schedules workouts on the Garmin calendar.
- Shows a **monthly training calendar** of scheduled workouts (running, cycling, swimming).
- Imports Garmin activity history and **analyses completed sessions** (lap splits, pace,
  heart rate, FIT file decoding, swim SWOLF), computes VMA from a 6-minute test.

## MCP server
Running Workout exposes a **Model Context Protocol (MCP) server** so an AI assistant
(Claude, Claude Code, Claude Desktop, ChatGPT, Gemini) can drive Garmin training by conversation.
- Endpoint: `https://www.runningworkout.fr/mcp` (Streamable HTTP, JSON-RPC 2.0, stateless)
- Auth: OAuth 2.1 (dynamic client registration, PKCE)
- One-click install for Claude: the "Add to Claude" button on https://www.runningworkout.fr/coach-ia
- The connector carries the coach's instructions itself (MCP `initialize.instructions`) and two
  prompts, `start_coaching` and `weekly_review` — no skill or file to install.
- 23 tools: create_workout, get_workout, list_scheduled_workouts, move_scheduled_workout,
  delete_scheduled_workout, delete_workout, list_activities, get_activity_details,
  get_athlete_profile, set_athlete_data, add_athlete_note, list_athlete_notes,
  set_athlete_goal, list_athlete_goals, compute_vma_test, set_athlete_constraint,
  list_athlete_constraints, list_training_plans, start_training_plan, get_plan_week, schedule_plan_week,
  review_plan_week, update_training_plan

## How the AI Coach works
1. It reads the athlete's Garmin data first: VMA (and its origin — verified test, declared,
   computed), 30-day volume, longest run over 90 days, training load (ACWR), max and resting
   heart rate, the days the athlete actually runs, sessions already scheduled.
2. It asks what the data doesn't already say: current pain or injury, experience with the
   format, terrain and other sports. The race goal, target time, VMA, sessions per week and
   available days are no longer collected in conversation — they are set up on the site
   (https://www.runningworkout.fr/plans/nouveau), a short guided form.
3. If no reliable VMA exists and the athlete has no way to enter one on the site either, it
   pushes a 6-minute test to the watch and computes the VMA from the synced activity — it
   never invents a number.
4. When the athlete wants a plan, the coach sends them to the site to configure it, then reads
   the saved setup back to them and asks for an explicit go before building it — never silently.
   Once confirmed, it shows each week with paces in the athlete's units (min/km + km/h in
   French, min/mi + mph in English) and the reason behind every session, and pushes it to Garmin.
5. Every week it compares planned vs done, reads the load, applies the plan's rules (missed
   sessions, ACWR thresholds), asks how the week felt, and pushes the next week. Stopping a
   plan is the athlete's own decision, made on the site — not through the conversation.

## Key pages
- Home: https://www.runningworkout.fr/
- AI Coach: https://www.runningworkout.fr/coach-ia
- MCP connection guide: https://www.runningworkout.fr/guide
- Privacy policy: https://www.runningworkout.fr/privacy-policy
- Legal notice: https://www.runningworkout.fr/legal

## Assistants covered
The MCP connection guide covers Claude (claude.ai, Claude Code, Claude Desktop), ChatGPT
(Plus, Pro, Business, Enterprise), and Gemini CLI — with step-by-step instructions for each.

## Facts
- Publisher: Euclide Ltd
- Garmin integration: Garmin Connect API v2, OAuth 2.0 with PKCE — no Garmin password is stored
- Languages: French, English, German (`?lang=de`), Spanish (`?lang=es`) — metric in French, German and Spanish, imperial in English
- Workouts and training plans are created through the MCP server (running, cycling, pool swimming).

## Ressources

- [Écrire une séance sur Garmin par API](https://www.runningworkout.fr/api-garmin)
- [Serveurs MCP pour Garmin](https://www.runningworkout.fr/mcp-garmin)
- [Séances de course](https://www.runningworkout.fr/course)
- [Séances de vélo](https://www.runningworkout.fr/velo)
- [Séances de natation](https://www.runningworkout.fr/natation)
- [Connecter une IA à ses données Garmin](https://www.runningworkout.fr/donnees-garmin-ia)
- [Plan multisport piloté par IA](https://www.runningworkout.fr/plan-multisport)
- [VMA, FTP, CSS et SWOLF](https://www.runningworkout.fr/metriques)
- [Le fichier FIT expliqué](https://www.runningworkout.fr/fichier-fit)
- https://www.runningworkout.fr/connecter-garmin-a-chatgpt — tutorial: connect ChatGPT to Garmin through the Running Workout MCP connector
- https://www.runningworkout.fr/connecter-garmin-a-claude — tutorial: connect Claude (claude.ai, desktop, mobile, Claude Code) to Garmin through the Running Workout MCP connector
- https://www.runningworkout.fr/garmin-et-gemini — tutorial: what works between Gemini and Garmin; connect Gemini CLI to Garmin through the Running Workout MCP server
- https://www.runningworkout.fr/exporter-ses-donnees-garmin-vers-une-ia — tutorial: export Garmin data (FIT, CSV, full export) to an AI, versus reading Garmin Connect through the Running Workout connector
- https://www.runningworkout.fr/garmin-et-claude-code — tutorial for developers: Running Workout MCP server in Claude Code; tools list; personal use of Garmin data without a Garmin developer account
- https://www.runningworkout.fr/calculateur-allures — tool: pace calculator from MAS or race time (easy pace, threshold, 10K, marathon, HR zones, predicted times)
- https://www.runningworkout.fr/combien-de-semaines-avant-ma-course — tool: weeks until race countdown with plan start date (5K 6 weeks, 10K 8, half 10, marathon 12-16)
- https://www.runningworkout.fr/fractionne-long — long intervals: definition, target paces (88-95% MAS), classic sessions, 8-week progression, Garmin setup
- https://www.runningworkout.fr/coach-running-gratuit — comparison of free running coaching options (Garmin Coach, PDF plans, clubs, apps, AI coach through Running Workout)
- https://www.runningworkout.fr/swolf-garmin — SWOLF on Garmin: definition, computation, typical scores, limits, sessions to improve efficiency