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Convert training prescriptions to Intervals.icu workouts with Claude Opus AI

Martijn KerverMartijn Kerver
268 views
2/3/2026
Product ManagementMySQLUpsertData SyncAPI Integration
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Description

Transform training prescriptions into perfectly formatted Intervals.icu workouts using AI. This workflow automatically converts free-text workout descriptions into structured interval training sessions with proper heart rate zones, pace calculations, and exercise formatting.

What this workflow does

  1. Collects workout details via a web form (date, title, and workout description)
  2. Fetches athlete data from Intervals.icu (FTP, max HR, threshold pace, LTHR)
  3. Processes with AI using Claude Opus 4.1 to intelligently parse and format the workout
  4. Auto-detects workout type (Run, Ride, Strength, HYROX, CrossFit, etc.)
  5. Converts training zones - RPE → HR%, pace calculations, power zones
  6. Formats workout structure with proper transitions, rest periods, circuit formatting
  7. Creates the workout in Intervals.icu via API

Use cases

  • Coaches: Convert training plans from documents/spreadsheets into Intervals.icu format
  • Athletes: Quickly add structured workouts from coaching apps or training programs
  • Hybrid training: Handle complex HYROX, CrossFit, or multi-sport sessions with circuit formatting
  • Time savings: Eliminate manual workout entry and zone calculations

Supported workout types

Running, cycling, swimming, strength training, HYROX, CrossFit, indoor rowing, virtual training (Zwift), triathlon, and more.

Key features

✅ Intelligent workout type detection
✅ Automatic RPE to HR zone conversion using athlete-specific data
✅ Proper formatting for intervals, circuits, supersets, and progressions
✅ Adds transitions between exercises/machines
✅ Calculates exercise durations and pacing
✅ Handles warmup/cooldown sections
✅ Generates unique workout IDs

Setup requirements

  • Intervals.icu account with API access (API key required)
  • Anthropic API key for Claude AI
  • Athlete must have training zones configured in Intervals.icu (FTP, max HR, LTHR, threshold pace)

Setup instructions

Getting your Intervals.icu API key

  1. Log in to Intervals.icu
  2. Go to Settings (gear icon) → Developer Settings
  3. Click Generate API Key (or copy your existing key)
  4. Save the API key securely

Configuring credentials in n8n

For Intervals.icu (HTTP Basic Auth):

  1. In n8n, open the GetAthleteInfo or CreateWorkoutAPI node
  2. Click on Credentials → Create New Credential
  3. Select HTTP Basic Auth
  4. Enter:
    • Username: API_KEY (literally type "API_KEY")
    • Password: Your actual API key from Intervals.icu
  5. Click Save
  6. Apply this credential to both HTTP Request nodes

For Anthropic:

  1. Open the Anthropic Chat Model node
  2. Click on Credentials → Create New Credential
  3. Enter your Anthropic API key
  4. Click Save

Important: The Intervals.icu API uses HTTP Basic Authentication where the username is always the literal string "API_KEY" and the password is your actual API key.

How it works

The workflow uses a sophisticated AI agent with a detailed system prompt that understands training terminology, zones, and Intervals.icu formatting requirements. It applies sport-specific rules to ensure workouts are properly structured for tracking during training sessions.

Convert Training Prescriptions to Intervals.icu Workouts with Claude Opus AI

This n8n workflow automates the conversion of free-text training prescriptions into structured workout plans compatible with Intervals.icu, leveraging the power of Claude Opus AI. It provides a user-friendly form interface to input training details and then uses AI to interpret and format them into a JSON structure that can be used to create workouts.

Description

This workflow simplifies the process of creating structured workouts for platforms like Intervals.icu from natural language descriptions. Instead of manually entering each interval, duration, and intensity, users can describe their intended workout in a simple text field. The workflow then uses a large language model (LLM) to parse this text, extract key workout parameters, and output a structured JSON object, which can then be used to create or update workouts in Intervals.icu.

What it does

  1. Triggers via Form Submission: The workflow starts when a user submits data through an n8n form.
  2. Collects Training Prescription: The form collects a free-text description of the training session.
  3. Prepares AI Prompt: A "Set" node takes the raw input and formats it into a clear prompt for the AI agent, instructing it to extract specific workout components.
  4. AI Agent Processes Request: An "AI Agent" node, configured with the Anthropic Claude Opus Chat Model, receives the prompt and the training prescription.
  5. Parses AI Output: A "Structured Output Parser" node ensures the AI's response is formatted into a consistent JSON structure, defining workout steps, duration, intensity, and other relevant metrics.
  6. Outputs Structured Workout Data: The final output is a JSON object representing the structured workout, ready for integration with platforms like Intervals.icu.

Prerequisites/Requirements

  • n8n Instance: A running n8n instance (cloud or self-hosted).
  • Anthropic Account & API Key: An API key for the Anthropic Claude Opus model (configured as a credential in n8n).
  • Intervals.icu Account (Optional): While the workflow outputs the data in a format suitable for Intervals.icu, direct integration to create the workout is not included in this specific workflow definition. You would need an Intervals.icu API key and an additional HTTP Request node to send the generated JSON.

Setup/Usage

  1. Import the Workflow: Download the provided JSON and import it into your n8n instance.
  2. Configure Anthropic Credentials:
    • In n8n, go to "Credentials".
    • Add a new credential of type "Anthropic API".
    • Enter your Anthropic API Key.
  3. Activate the Workflow: Once imported and credentials are set, activate the workflow.
  4. Access the n8n Form: The "n8n Form Trigger" node will provide a unique URL. Share this URL with users who need to submit training prescriptions.
  5. Submit Training Prescriptions: Users will fill out the form with their workout descriptions.
  6. Review Output: After a submission, you can view the execution history to see the structured JSON output generated by the AI Agent. This output can then be used manually or integrated into further steps (e.g., an HTTP Request to Intervals.icu) to create the actual workout.

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