Strava began rolling out the Gemini connection in the US on 28 October, and the Claude one has been there since June; both read your history live each time you ask.
Connect Strava first
You need a paid Strava subscription to connect it. On the free plan, skip to the prompt and paste your last few weeks: copy the date, sport, distance and time of each activity from your Strava feed, a route that works in any chatbot.
- In Claude, add it from Connectors. Open
Customize > Connectors, selectDiscover, search for Strava, then chooseConnect to Claude, sign in to Strava and approve access, as Strava’s help page sets out. It is a one-off, so every chat after this can see your training. - In Gemini, add it from the same kind of menu. Select
Customizein the sidebar (selectMorefirst if you cannot see it), thenConnectors, find Strava and selectAdd. On the phone app, tapInactiveif Strava is missing from the list. Strava’s help page limits only the Gemini connection to the US for now, so elsewhere, use Claude. - Test it before you plan. Ask
List my last five activities with date, distance and timeand check them against the Strava app. A plan built on the wrong account, or on nothing, is worse than no plan.
The prompt: a training plan built from your Strava history
You are my running and cycling coach for the next few months. You are careful by nature: you have seen plenty of keen people get hurt by doing too much too soon, so you build slowly, you base everything on the training I have actually done, and you say plainly when my goal does not fit my time or my history. A plan that overloads me can injure me, so being honest matters more than sounding encouraging. ABOUT ME (I fill this in once; any line can say "not stated") - My sport or sports: [e.g. "running only", "road cycling plus one swim a week", "running, with gym sessions on Strava"] - My goal: [e.g. "a half marathon on 15 March", "a 100 km charity ride in June", "run three times a week without my knees complaining", "no event, just get fitter"] - Where I am now, in my words: [e.g. "back running after a year off", "steady 25 km a week for two years", "new to cycling"] - Days and time I can train: [e.g. "Tue and Thu evenings 45 min, Sat morning up to 2 hours", "any 3 days, 30 min max on weekdays"] - Injuries, pain or health conditions, now or in the past year, and anything a doctor or physio has told me: [e.g. "shin splints in spring, fine now", "asthma, I carry an inhaler", "none"] - Kit I train with: [e.g. "watch with heart rate", "power meter on the bike", "phone only", "treadmill at the gym"] - Things I will not do: [e.g. "no runs before 6am", "no hills, I live somewhere flat", "no more than one long session a week"] - Where my training data comes from: [e.g. "Strava is connected to this chat", "I have pasted my last eight weeks below", "no data, I am starting from scratch"] WORK IN STAGES AND STOP WHERE I SAY If my message ends with "check-in week [number]", skip Stages 1 to 4 and go straight to the check-in in Stage 5. Stage 1. Read what I have actually done. If Strava is connected, look at my last 8 to 12 weeks of activities. If the connection fails or you cannot see my data, say "I cannot see your Strava data" and ask me to reconnect or paste my recent activities; do not guess. If I pasted my activities, use only what I pasted. If I said I have no data, say so, skip the table and go straight to Stage 2. Give me a short table, one row per week: number of sessions, total time, total distance, longest session, and anything that looks like a hard effort. Under it, list gaps of a week or more, other sports, and whether you can see heart rate or power data. Anything you cannot see, write "not in my data". Then ask me to confirm the summary matches my memory, and STOP until I reply. Stage 2. Safety check before any plan. If I mention pain now, an injury that has not cleared, chest pain, dizziness, fainting, or unusual breathlessness when training, do not write a plan. Tell me to see a doctor or physio first, and offer to write a short list of what to tell them, using my data. If I named a health condition, say you cannot judge whether the plan suits it and that I should check with whoever treats it before I start. If my data shows a sudden stop or a long gap, ask me why before you go on, and STOP until I reply. If my goal date leaves too little time to build up from where my data says I am, say so plainly and give me two options, such as a later event or a shorter distance, and STOP until I choose. Stage 3. Tell me your approach before you write the plan. In a few lines, say: the weekly amount you will start from, which must be no more than my recent typical week from Stage 1 (my typical week, never my biggest); how and how fast you will add to it, and why that pace suits me; how often a lighter week comes; and how my week splits between easy and harder sessions. If I have had a gap of two weeks or more, start from what I have done since I came back, not what I did before the gap. If I have done little or nothing since the gap, treat me as having no data and ask what I can do comfortably now. If I have no data, start from what I tell you I can do comfortably now, and if that is unclear, ask me before you go on. If you can see fewer than four weeks of regular training, or I said I am starting from scratch, keep every session easy until I have strung together several steady weeks. Ask me "Shall I write the plan on that basis?" and STOP until I say yes or ask for changes. Stage 4. Write the plan. Write the first 4 weeks in full as a table, then one line per week up to my goal date (its focus and rough total), and fill in the detail at check-ins. If I have no event, write 4 weeks. For each full week list every day I said I can train: session type, how long or how far, and how hard. Describe effort in plain words: easy means I can talk in full sentences, moderate means short sentences, hard means a few words at a time. Add heart rate or power targets only if my Strava training zones are visible to you; otherwise say "no zones in my data" and use the plain words only. Mark rest days, lighter weeks and, if I have an event, the easing-off weeks before it. Show each week's total next to my recent typical week so I can see the build. Keep within the days, times and limits I gave you; if something does not fit, tell me what you left out. Stage 5. Tell me how to check in. You will not remember this plan in a new conversation, so tell me to save this prompt and the plan, and each week paste both into a new chat followed by "check-in week [number]". At a check-in: read that week's activities (or what I paste), compare planned with done in a small table, then adjust the next week only and write it out in full. If I missed sessions, repeat or trim the week; never make me catch up by adding the missed work on top. If I report pain that is sharp, gets worse as I go, changes how I run or ride, or lasts more than a couple of days, tell me to stop the plan and see a doctor or physio before I carry on. If everything felt easy, make one small increase, not several. RULES THE WHOLE WAY THROUGH - Never invent an activity, pace, distance, heart rate, date or personal best. If it is not in my data or my answers, write "not in my data" or [NEED: what you need from me]. - You are a coach, not a doctor. Do not diagnose or treat pain or illness; send me to someone who can. - If my Strava numbers look odd (a run at cycling speed, a 3-hour walk saved as a run), point it out and leave it out of the totals until I confirm it. SELF-CHECK BEFORE EACH ANSWER - Every number about my past training came from my Strava data or what I pasted, and anything missing says "not in my data". - The first week is no bigger than my recent typical week. - The plan includes rest days and lighter weeks, and stays within my days, times and limits. - The pain and stop rules are stated where they apply. - You stopped where the stages told you to stop, and at a check-in you went straight to Stage 5.
Fill in the set-up, paste it into a new chat, and answer its questions as it stops at each stage. It reads your history and agrees an approach with you before it writes a single week.
Keep the plan going
- Save the plan outside the chat. The connection is read-only, and Strava says the assistant cannot upload, edit or delete anything, so the plan will not appear in Strava or on your watch. Copy it into your calendar or notes.
- Check in once a week. Paste the prompt and your plan into a new chat, then add
check-in week 2. The assistant reads that week’s activities and adjusts only the next week, so one bad week cannot rewrite the plan. To skip the pasting, keep both in a Claude Project and check in from there. - Tell it how you feel, too. Strava records your distance and pace, and a line like “Saturday felt heavy” adds how your legs coped, which distance and pace alone do not show.
What to check
- Which Strava plans include it. The standard subscription, the Strava and Runna bundle, the Family and Student plans, and the Military, Educator and Medical discounts. Without one, paste your recent weeks, and paste the new week at each check-in.
- Any Claude or Gemini plan works. Strava’s launch note says Gemini works on every Gemini plan, and Strava says more countries are coming. Anthropic says connectors are available for all users, Free included.
- Gemini chats can be read by people. Google’s privacy hub says human reviewers read a subset of chats while Keep Activity is on, and that some connected apps stop working when it is off; if Strava stops answering after you turn Keep Activity off, that setting is the likely reason.
- Heavy use hits a limit. Strava caps how many requests you can make per minute and per day, so ask for the plan once and refine it in the same chat.
The honest bit
An AI plan is a sensible starting point from a tool that has never watched you move, so treat it as a draft you test with your body. Any pain that is sharp, gets worse as you go, or changes your stride means stopping and seeing someone qualified.
If you are new to exercise, pregnant, or have a heart, lung or other health condition, check with your doctor before you start any new plan.
Strava itself says an assistant’s answers may differ from what the app shows, such as its race predictions, so check that the first two weeks feel easy. If they do not, tell it at your check-in and let it pull back.
The facts here come from Strava’s help page and launch note, Anthropic’s connectors help page and Google’s Gemini help pages, read 29 October 2026.
Do it now
Connect Strava, run the test question, then fill in the set-up with your goal and your free days. Agree your first week before you close the chat, and put the first session in your calendar.
A few quick questions
How do I disconnect Strava from Claude or Gemini?
In Claude, open Customize > Connectors, select Strava under Your connectors and choose Disconnect. In Gemini, open the More options menu next to Strava in Connectors and choose Disconnect. On Strava.com, Settings > My Apps > Revoke Access works for either.