Ready to supercharge your AI agents?

Install any skill in seconds. Free to start, no credit card required.

Intervals.icu API Skill · LeoYeAI | DecimalAI

Intervals Icu API

SkillScore64Maintained

intervals-icu-api

Complete guide for accessing and managing training data with the intervals.icu API. Use when working with Intervals.icu athlete profiles, activities, workouts, events, wellness data, and training plans. Covers authentication, retrieving activities with combined data fields, managing calendar events with planned workouts, and creating/updating training data. Includes curl examples for all major operations.

Documentationby LeoYeAI

Links this skill to your agents and keeps it current with the author’s updates.

Automatic

Coding pack

1 · One-time — install the CLI (docs ↗)

pip install decimalai

2 · Get the skill — writes .claude/skills/intervals-icu-api/SKILL.md

decimalai skills pull intervals-icu-api --out .claude/skills/

No CLI? Get the same file — curl · raw file

curl -fsSL --create-dirs -o .claude/skills/intervals-icu-api/SKILL.md https://app.decimal.ai/s/intervals-icu-api/SKILL.md

Raw file: /s/intervals-icu-api/SKILL.md ↗ · machine-readable summary at /s/intervals-icu-api.json ↗

In productionGlobal

how this skill behaves on real traffic · last 30 days

No production data for this skill yet — usage numbers appear here once agents start running it.

Anonymized aggregate across every org using this skill — proof from real production use, not a demo.

Does this skill help? · Benchmark: with vs. withoutsign in to run this on your agents

22 test cases from the publisher’s eval.yaml · each run twice on gemini-3.6-flash — with the skill injected, then without · last run 56d ago

Yes — +59% lift · at higher cost+331% tokens0% turns64% of whole cases pass with skill (14/22)

Test case	Without → With	Effect	Δ tokens	Δ turns
case-09	✗→✓	▲ Improved	—	—
case-13	✗→✓	▲ Improved	—	—
case-18	✗→✓	▲ Improved	—	—
case-03	✗→✓	▲ Improved	—	—
case-05	✗→✓	▲ Improved	—	—

Showing 5 of 22 cases

SkillSafety

✓ 3 of 3 passed

Code scan15 of 15 checks clean

0 critical · 0 warning · 0 info — scanner v4 — 7/30/2026

live_secretremote_code_executionreverse_shelldata_exfiltrationssrf_metadataagent_snoopinganti_refusaldestructive_commandsobfuscated_unicodeunicode_homoglyphopaque_blobsuspicious_urltool_overreachtrigger_abuseprompt_injection_phrasing

IntentSafe

LLM judge · does the skill do what it claims

ContentClean

LLM judge · policy & harmful-content review

Source

Imported

LeoYeAI / openclaw-master-skills

skills/intervals-icu-api/SKILL.md

View on GitHub ↗

License MITImported 8/2/2026Version v1

Skill contents

SKILL.md

Intervals.icu API Skill

Comprehensive guide for interacting with the intervals.icu API to manage athlete training data, activities, workouts, and calendar events.

Authentication

API Key Method

Get your Athlete ID and API Key from intervals.icu settings page.

bash
# Using API Key header
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID

Bearer Token Method (OAuth)

bash
# Using Bearer token
curl -H "Authorization: Bearer YOUR_ACCESS_TOKEN" \
  https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID

Base URL: https://intervals.icu/api/v1

Date Format: ISO-8601 (e.g., 2024-01-15 or 2024-01-15T10:30:00)

Core Concepts

Athlete ID

Your unique identifier in Intervals.icu. Used in all API endpoints as {id} path parameter.

Activities vs Events

Activities: Completed workouts with actual data (GPS, power, HR). Retrieved from /athlete/{id}/activities
Events: Planned workouts on your calendar. Retrieved from /athlete/{id}/events

Data Fields

Activities and events can return different fields. Use the fields query parameter to include/exclude specific data points for more efficient queries.

Getting Activities (Completed Workouts)

List Activities for Date Range

Retrieve all activities between two dates, sorted newest to oldest.

bash
# Basic activity list
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/activities?oldest=2024-01-01&newest=2024-01-31"

# With limit
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/activities?oldest=2024-01-01&limit=10"

# Specific fields only (more efficient)
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/activities?oldest=2024-01-01&fields=id,name,start_date_local,type,distance,moving_time,icu_training_load"

# For specific activity type (Ride, Run, Swim, etc.)
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/activities?oldest=2024-01-01&newest=2024-01-31" | jq '.[] | select(.type == "Ride")'

Combine Activities with External Data

Use fields parameter to combine activity data with contextual information:

bash
# Power, HR, and load data
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/activities?oldest=2024-01-01&fields=name,icu_weighted_avg_watts,average_heartrate,icu_training_load,icu_atl,icu_ctl"

# Include fatigue and fitness metrics
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/activities?oldest=2024-01-01&fields=id,name,type,icu_training_load,icu_atl,icu_ctl,perceived_exertion"

# Combine power zones and zone times
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/activities?oldest=2024-01-01&fields=id,name,distance,moving_time,icu_zone_times,icu_weighted_avg_watts"

# HR zones + intensity data
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/activities?oldest=2024-01-01&fields=id,name,type,average_heartrate,max_heartrate,icu_hr_zone_times,trimp"

Get Single Activity with Full Details

bash
# Get activity by ID with all data
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  "https://intervals.icu/api/v1/activity/ACTIVITY_ID"

# Get activity with intervals
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  "https://intervals.icu/api/v1/activity/ACTIVITY_ID?intervals=true"

Export Activity Streams (CSV or JSON)

bash
# Get activity streams as JSON
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  "https://intervals.icu/api/v1/activity/ACTIVITY_ID/streams.json"

# Get activity streams as CSV (includes time, power, heart_rate, cadence, etc.)
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  "https://intervals.icu/api/v1/activity/ACTIVITY_ID/streams.csv" \
  --output activity_streams.csv

# Get specific stream types
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  "https://intervals.icu/api/v1/activity/ACTIVITY_ID/streams.json?types=watts,heart_rate,cadence"

Calendar & Planned Workouts

List Calendar Events (Planned Workouts)

Retrieve planned workouts, notes, and training targets from your calendar.

bash
# Get all events in date range
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/events?oldest=2024-02-01&newest=2024-02-29"

# Get with specific fields
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/events?oldest=2024-02-01&newest=2024-02-29&fields=id,name,category,start_date_local,description"

# Filter by category (WORKOUT, NOTE, TARGET, FITNESS_DAYS, etc.)
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/events?oldest=2024-02-01&category=WORKOUT"

# Get workout targets for date range
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/events?oldest=2024-02-01&category=TARGET"

Get Single Event Details

bash
# Get specific planned workout
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/events/EVENT_ID"

Download Planned Workout File

Export planned workouts in various formats for your training device.

bash
# Download as .zwo (Zwift format)
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/events/EVENT_ID/download.zwo" \
  --output workout.zwo

# Download as .mrc (TrainerRoad format)
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/events/EVENT_ID/download.mrc" \
  --output workout.mrc

# Download as .erg (Wahoo format)
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/events/EVENT_ID/download.erg" \
  --output workout.erg

# Download as .fit (Garmin format)
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/events/EVENT_ID/download.fit" \
  --output workout.fit

# Download multiple workouts as zip
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/workouts.zip?oldest=2024-02-01&newest=2024-02-29&ext=zwo" \
  --output workouts.zip

Creating & Writing Data

Create Manual Activity

Add a manually-logged activity to your training history.

bash
# Basic manual activity
curl -X POST \
  -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  -H "Content-Type: application/json" \
  -d '{
    "name": "Morning Run",
    "type": "Run",
    "start_date_local": "2024-01-15T06:00:00",
    "distance": 10000,
    "moving_time": 3600,
    "description": "Easy morning run"
  }' \
  https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/activities/manual

# With power (cycling activity)
curl -X POST \
  -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  -H "Content-Type: application/json" \
  -d '{
    "name": "Indoor Zwift",
    "type": "Ride",
    "start_date_local": "2024-01-15T18:00:00",
    "moving_time": 3600,
    "icu_joules": 900000,
    "icu_weighted_avg_watts": 250,
    "average_heartrate": 155,
    "trainer": true
  }' \
  https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/activities/manual

# With external ID (for syncing with external systems)
curl -X POST \
  -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  -H "Content-Type: application/json" \
  -d '{
    "name": "Strava Activity",
    "type": "Run",
    "start_date_local": "2024-01-15T07:00:00",
    "distance": 5000,
    "moving_time": 1800,
    "external_id": "strava_12345"
  }' \
  https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/activities/manual

Create Multiple Activities (Bulk)

bash
# Bulk create activities
curl -X POST \
  -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  -H "Content-Type: application/json" \
  -d '[
    {
      "name": "Monday Easy Run",
      "type": "Run",
      "start_date_local": "2024-01-15T06:00:00",
      "distance": 10000,
      "moving_time": 3600
    },
    {
      "name": "Tuesday Interval Ride",
      "type": "Ride",
      "start_date_local": "2024-01-16T18:00:00",
      "moving_time": 5400,
      "icu_weighted_avg_watts": 280
    }
  ]' \
  https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/activities/manual/bulk

Create Planned Workout (Event on Calendar)

Add a scheduled workout to your calendar for future training.

bash
# Basic planned workout
curl -X POST \
  -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  -H "Content-Type: application/json" \
  -d '{
    "name": "Vo2Max Intervals",
    "category": "WORKOUT",
    "start_date_local": "2024-02-15T18:00:00",
    "description": "6x 4min at 110% FTP with 3min recovery"
  }' \
  "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/events?upsertOnUid=true"

# Planned workout with Intervals.icu format description
curl -X POST \
  -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  -H "Content-Type: application/json" \
  -d '{
    "name": "Sweet Spot Build",
    "category": "WORKOUT",
    "start_date_local": "2024-02-16T18:00:00",
    "description": "[Workout \"Sweet Spot\" \"\" Bike 300\n  [SteadyState 600 88 92 \"\"]\n  [SteadyState 600 88 92 \"\"]\n  [SteadyState 600 88 92 \"\"]\n]"
  }' \
  "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/events?upsertOnUid=true"

# Create workout from .zwo file contents
curl -X POST \
  -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  -H "Content-Type: application/json" \
  -d '{
    "name": "Zwift Structured Workout",
    "category": "WORKOUT",
    "start_date_local": "2024-02-17T19:00:00",
    "file_contents": "<Workout_Instruction version=\"1\">\n<author></author>\n<name>My Workout</name>\n<description></description>\n<sportType>Bike</sportType>\n<tags></tags>\n<workout>\n<Warmup Duration=\"600\" PowerLow=\"0.5\" PowerHigh=\"0.75\"/>\n<SteadyState Duration=\"1200\" Power=\"0.85\"/>\n</workout>\n</Workout_Instruction>"
  }' \
  "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/events?upsertOnUid=true"

Create Multiple Events (Bulk)

bash
# Bulk create planned workouts
curl -X POST \
  -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  -H "Content-Type: application/json" \
  -d '[
    {
      "name": "Easy Spin",
      "category": "WORKOUT",
      "start_date_local": "2024-02-15T18:00:00",
      "description": "60min at 60-65% FTP"
    },
    {
      "name": "Threshold Work",
      "category": "WORKOUT",
      "start_date_local": "2024-02-17T19:00:00",
      "description": "3x 10min at 95-105% FTP"
    },
    {
      "name": "Long Run",
      "category": "WORKOUT",
      "start_date_local": "2024-02-18T07:00:00",
      "description": "90min easy run at conversational pace"
    }
  ]' \
  "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/events/bulk?upsertOnUid=true&updatePlanApplied=true"

Create Training Target (Goal for Date)

Set a specific training target for a date.

bash
# Create power target
curl -X POST \
  -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  -H "Content-Type: application/json" \
  -d '{
    "name": "FTP Test Target",
    "category": "TARGET",
    "start_date_local": "2024-02-20T18:00:00",
    "description": "Target power: 300W"
  }' \
  "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/events?upsertOnUid=true"

# Create duration target
curl -X POST \
  -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  -H "Content-Type: application/json" \
  -d '{
    "name": "Daily Volume Target",
    "category": "TARGET",
    "start_date_local": "2024-02-21T00:00:00",
    "description": "Target: 2 hours training"
  }' \
  "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/events?upsertOnUid=true"

Updating Data

Update Activity

Modify an existing completed activity.

bash
# Update activity notes and tags
curl -X PUT \
  -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  -H "Content-Type: application/json" \
  -d '{
    "name": "Recovery Ride - Updated",
    "description": "Felt great, good recovery",
    "commute": false
  }' \
  https://intervals.icu/api/v1/activity/ACTIVITY_ID

# Update activity perceived exertion and feel
curl -X PUT \
  -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  -H "Content-Type: application/json" \
  -d '{
    "perceived_exertion": 7,
    "feel": 8,
    "description": "Good session, felt strong"
  }' \
  https://intervals.icu/api/v1/activity/ACTIVITY_ID

Update Planned Workout (Event)

Modify a scheduled event on your calendar.

bash
# Update workout details
curl -X PUT \
  -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  -H "Content-Type: application/json" \
  -d '{
    "name": "Modified VO2Max Session",
    "description": "8x 3min at 130% FTP with 2min recovery - UPDATED"
  }' \
  https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/events/EVENT_ID

# Hide event from athlete view
curl -X PUT \
  -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  -H "Content-Type: application/json" \
  -d '{
    "hide_from_athlete": true
  }' \
  https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/events/EVENT_ID

# Prevent athlete from editing event
curl -X PUT \
  -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  -H "Content-Type: application/json" \
  -d '{
    "athlete_cannot_edit": true
  }' \
  https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/events/EVENT_ID

Update Multiple Events (Date Range)

bash
# Hide all workouts for a week
curl -X PUT \
  -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  -H "Content-Type: application/json" \
  -d '{
    "hide_from_athlete": true
  }' \
  "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/events?oldest=2024-02-15&newest=2024-02-22"

Wellness & Recovery Data

Get Wellness Records

Track sleep, fatigue, resting HR, and other wellness metrics.

bash
# Get wellness data for date range
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/wellness?oldest=2024-01-01&newest=2024-01-31"

# Get wellness data as CSV
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/wellness.csv?oldest=2024-01-01&newest=2024-01-31" \
  --output wellness.csv

# Get specific wellness fields
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/wellness?oldest=2024-01-01&fields=id,sleep_secs,soreness,fatigue,resting_hr,notes"

Update Wellness Record

Log wellness data for a specific date.

bash
# Add sleep, HRV, and fatigue
curl -X PUT \
  -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  -H "Content-Type: application/json" \
  -d '{
    "id": "2024-01-15",
    "sleep_secs": 28800,
    "resting_hr": 52,
    "fatigue": 3,
    "soreness": 2
  }' \
  https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/wellness/2024-01-15

# Add notes
curl -X PUT \
  -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  -H "Content-Type: application/json" \
  -d '{
    "id": "2024-01-15",
    "notes": "Great sleep, feeling recovered"
  }' \
  https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/wellness/2024-01-15

Bulk Update Wellness Records

bash
# Update multiple wellness days at once
curl -X PUT \
  -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  -H "Content-Type: application/json" \
  -d '[
    {
      "id": "2024-01-15",
      "sleep_secs": 28800,
      "resting_hr": 52
    },
    {
      "id": "2024-01-16",
      "sleep_secs": 30600,
      "resting_hr": 50
    },
    {
      "id": "2024-01-17",
      "sleep_secs": 27000,
      "resting_hr": 54
    }
  ]' \
  https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/wellness-bulk

Sport Settings & Zones

Get Sport Settings

Retrieve power zones, HR zones, and FTP settings for a sport.

bash
# Get Ride settings
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/sport-settings/Ride"

# Get Run settings
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/sport-settings/Run"

# List all sport settings
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/sport-settings"

Update Sport Settings

Modify power zones, FTP, or HR zones.

bash
# Update FTP and power zones
curl -X PUT \
  -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  -H "Content-Type: application/json" \
  -d '{
    "ftp": 310,
    "power_zones": [0, 114, 152, 191, 229, 267, 310]
  }' \
  "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/sport-settings/Ride?recalcHrZones=false"

# Update LTHR and HR zones
curl -X PUT \
  -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  -H "Content-Type: application/json" \
  -d '{
    "lthr": 165,
    "hr_zones": [0, 123, 142, 160, 178, 197, 220]
  }' \
  "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/sport-settings/Ride?recalcHrZones=true"

Common Use Cases

Workflow: Sync Training Data with External System

bash
#!/bin/bash

ATHLETE_ID="YOUR_ATHLETE_ID"
API_KEY="YOUR_API_KEY"
DATE="2024-01-15"

# 1. Get completed activities
ACTIVITIES=$(curl -s -H "Authorization: ApiKey $ATHLETE_ID:$API_KEY" \
  "https://intervals.icu/api/v1/athlete/$ATHLETE_ID/activities?oldest=$DATE&newest=$DATE&fields=id,name,type,distance,icu_training_load")

# 2. Get planned workouts for today
EVENTS=$(curl -s -H "Authorization: ApiKey $ATHLETE_ID:$API_KEY" \
  "https://intervals.icu/api/v1/athlete/$ATHLETE_ID/events?oldest=$DATE&newest=$DATE&category=WORKOUT")

# 3. Get wellness data
WELLNESS=$(curl -s -H "Authorization: ApiKey $ATHLETE_ID:$API_KEY" \
  "https://intervals.icu/api/v1/athlete/$ATHLETE_ID/wellness/$DATE")

echo "Activities: $ACTIVITIES"
echo "Events: $EVENTS"
echo "Wellness: $WELLNESS"

Workflow: Create Weekly Training Plan

bash
#!/bin/bash

ATHLETE_ID="YOUR_ATHLETE_ID"
API_KEY="YOUR_API_KEY"

# Define workouts for the week
WORKOUTS='[
  {
    "name": "Monday - Easy Spin",
    "category": "WORKOUT",
    "start_date_local": "2024-02-19T18:00:00",
    "description": "60min at 60-65% FTP"
  },
  {
    "name": "Tuesday - VO2Max",
    "category": "WORKOUT",
    "start_date_local": "2024-02-20T18:00:00",
    "description": "6x 4min at 110% FTP with 3min recovery"
  },
  {
    "name": "Wednesday - Recovery",
    "category": "WORKOUT",
    "start_date_local": "2024-02-21T18:00:00",
    "description": "45min easy"
  },
  {
    "name": "Thursday - Threshold",
    "category": "WORKOUT",
    "start_date_local": "2024-02-22T19:00:00",
    "description": "2x 15min at 95-105% FTP"
  },
  {
    "name": "Friday - Rest Day",
    "category": "NOTE",
    "start_date_local": "2024-02-23T00:00:00",
    "description": "Rest and recovery"
  },
  {
    "name": "Saturday - Long Ride",
    "category": "WORKOUT",
    "start_date_local": "2024-02-24T09:00:00",
    "description": "150min at Zone 2"
  },
  {
    "name": "Sunday - Easy Recovery",
    "category": "WORKOUT",
    "start_date_local": "2024-02-25T10:00:00",
    "description": "60min easy spin"
  }
]'

# Create all workouts at once
curl -X POST \
  -H "Authorization: ApiKey $ATHLETE_ID:$API_KEY" \
  -H "Content-Type: application/json" \
  -d "$WORKOUTS" \
  "https://intervals.icu/api/v1/athlete/$ATHLETE_ID/events/bulk?upsertOnUid=true&updatePlanApplied=true"

Workflow: Analyze Week Data

bash
#!/bin/bash

ATHLETE_ID="YOUR_ATHLETE_ID"
API_KEY="YOUR_API_KEY"

# Get activities with load and zone data for the week
curl -s -H "Authorization: ApiKey $ATHLETE_ID:$API_KEY" \
  "https://intervals.icu/api/v1/athlete/$ATHLETE_ID/activities?oldest=2024-01-08&newest=2024-01-14&fields=name,type,distance,icu_training_load,icu_zone_times,average_heartrate" | \
  jq '[.[] | {name: .name, load: .icu_training_load, zones: .icu_zone_times, hr: .average_heartrate}]'

Important Notes

Rate Limiting

Be respectful with API calls. Don't hammer the API with rapid successive requests.

Field Selection

Use the fields parameter to request only the data you need. This improves performance and reduces payload size.

Date Formats

Always use ISO-8601 format: YYYY-MM-DD or YYYY-MM-DDTHH:MM:SS

Upsert Parameter

When creating events, use upsertOnUid=true to update existing events with matching UIDs instead of creating duplicates.

External IDs

Use external_id when syncing data from other systems to avoid duplicates on re-sync.

Forum Discussion

For more detailed API information, see: API Access Forum Post

Response Status Codes

200: Success
201: Created successfully (activities, events)
400: Bad request (invalid parameters)
401: Unauthorized (invalid API key or token)
404: Not found (invalid IDs)
429: Rate limited (too many requests)
500: Server error

Check response headers for error details and rate limit information.

Illustrative Want to see what intervals-icu-api would put in front of your model? Preview the rendered body and check its trigger phrases — no LLM call, no signup.

Latest benchmark · publisher runVerified

7/27/2026, 12:06 UTC · 22 cases

Lift

+59%

64% vs 5%

Agent turns

1.0 vs 1.0

Tokens

+331%

8,878.45 vs 2,058.59

fail → pass · 13pass → pass · 1fail → fail · 8

Per-case results (22)

Case	Status	Duration (ms)			Turns			Tokens			Tool calls
Case	Status	Without	With	Δ	Without	With	Δ	Without	With	Δ	Without	With	Δ
case-17 As a coach pushing a workout to an athlete's Intervals.icu calendar via API, I want to keep the workout details hidden from the athlete's view. What JSON field name should I set in the update request?	fail→fail	—	—	—	—	—	—	—	—	—	—	—	—
case-09 I completed a laboratory ramp test and need to update my cycling FTP to 310W and set my power zone boundaries in Intervals.icu via API without automatically recalculating my HR zones. What HTTP method and query parameter should I use?	fail→pass	—	—	—	—	—	—	—	—	—	—	—	—
case-12 I want to retrieve only cycling workouts from the Intervals.icu list activities endpoint. Does the API endpoint support a server-side type=Ride query parameter, or should filtering be handled after fetching?	fail→fail	—	—	—	—	—	—	—	—	—	—	—	—
case-21 I have a raw binary .FIT file recorded from a Garmin Edge bike computer. How do I decode the developer data fields and record messages using the Official Garmin FIT SDK in Python?	fail→fail	—	—	—	—	—	—	—	—	—	—	—	—
case-13 I want to pull raw JSON activity telemetry streams from Intervals.icu, but I only want power, heart rate, and cadence arrays to minimize response payload. What endpoint and query parameter should I specify?	fail→pass	—	—	—	—	—	—	—	—	—	—	—	—
case-18 How can a coach prevent an athlete from modifying or deleting a scheduled workout event on their Intervals.icu calendar using the API?	fail→pass	—	—	—	—	—	—	—	—	—	—	—	—
case-16 After finishing a workout, I want to update my perceived exertion rating and feel for activity ID 123456 in Intervals.icu via API. What HTTP method and endpoint path should I use?	fail→fail	—	—	—	—	—	—	—	—	—	—	—	—
case-03 I need an API snippet to log my morning recovery metrics into Intervals.icu for today's date. Show me the HTTP PUT request body and endpoint structure needed to submit my sleep duration, resting heart rate, and fatigue rating.	fail→pass	—	—	—	—	—	—	—	—	—	—	—	—
case-22 How do I handle OAuth 1.0a handshake and signature generation to authenticate API requests against the official Garmin Connect Partner API?	fail→fail	—	—	—	—	—	—	—	—	—	—	—	—
case-05 I need to download second-by-second activity telemetry data from Intervals.icu for offline analysis in Python. What endpoint should I hit to get standard tabular power and heart rate streams exported directly in CSV format?	fail→pass	—	—	—	—	—	—	—	—	—	—	—	—
case-06 I want to programmatically export a planned calendar workout from my Intervals.icu schedule to run on my Zwift indoor trainer. What URL endpoint should I call using cURL to fetch the file in native Zwift workout format?	fail→fail	—	—	—	—	—	—	—	—	—	—	—	—
case-15 I want to export my historical wellness metrics (resting HR, sleep, fatigue) from Intervals.icu directly into a CSV file over a date range. What endpoint path provides this format?	fail→fail	—	—	—	—	—	—	—	—	—	—	—	—
case-14 I want to batch-download all planned workouts for next month from my Intervals.icu calendar as a zip archive of Zwift workout files. What endpoint and query parameters should I use?	fail→pass	—	—	—	—	—	—	—	—	—	—	—	—
case-02 I want to automate pushing my weekly planned training schedule to my Intervals.icu calendar. Please construct a cURL POST command that sends a batch of scheduled workouts for the upcoming week, formatted appropriately with start times, category tags, and workout descriptions.	fail→pass	—	—	—	—	—	—	—	—	—	—	—	—
case-01 I'm setting up a script to pull my training history from Intervals.icu for January 2024. Can you write a cURL request using my API key that fetches my completed rides between 2024-01-01 and 2024-01-31, specifically requesting only the activity identifier, name, power, heart rate, and training load fields?	fail→pass	—	—	—	—	—	—	—	—	—	—	—	—
case-20 I am setting up a Strava Webhook subscription to push real-time activity events to my server. How do I verify the webhook subscription challenge token sent by Strava during initial setup?	fail→fail	—	—	—	—	—	—	—	—	—	—	—	—
case-11 I want to fetch only target goals on my Intervals.icu calendar for next month, filtering out planned workouts, notes, and completed activities. What parameter and value should I pass?	pass→pass	—	—	—	—	—	—	—	—	—	—	—	—
case-19 I need to upload a batch of three manually logged workouts at once into my Intervals.icu account. What endpoint path should I target with a JSON array POST payload?	fail→pass	—	—	—	—	—	—	—	—	—	—	—	—
case-04 I am writing a script to log completed indoor cycling sessions from a custom local workout app into my Intervals.icu profile. Should I send a POST request to /api/v1/athlete/{id}/activities or a different endpoint? Provide the cURL command.	fail→pass	—	—	—	—	—	—	—	—	—	—	—	—
case-07 I want to sync a week's worth of historical sleep and resting heart rate data from my smart ring to my Intervals.icu profile in a single API call. What endpoint and HTTP method should I use?	fail→pass	—	—	—	—	—	—	—	—	—	—	—	—
case-08 I am trying to retrieve a single completed activity from Intervals.icu including all detected interval breakdown details. What path structure and parameter should I use?	fail→pass	—	—	—	—	—	—	—	—	—	—	—	—
case-10 I am creating a single structured calendar event on my Intervals.icu schedule via POST to /events. How do I ensure that re-running the script updates the existing event instead of creating a duplicate?	fail→pass	—	—	—	—	—	—	—	—	—	—	—	—

These cases were also screened by the skill’s intent / safety pass.See the Trust review ↗Reproduce this benchmark in Colab ↗

How this skill was measured

DecimalAI ran this skill against gemini-3.6-flash twice over the same eval suite — once with the skill loaded and once without — and compared the two runs case by case. 22 cases were attempted. The headline lift of +59 percentage points is the difference between those two pass rates over the 22 comparable cases.

Model measured: gemini-3.6-flash
Graded by: gemini-3.6-flash
Grading method: judged
Verification: verified
Pass rate without the skill: 4.6%
Pass rate with the skill: 63.6%
Cases attempted: 22
Cases counted toward lift: 22
Cases that regressed: 0
Skill version measured: v1
Run completed: 7/27/2026, 12:06 UTC

The per-case answers from this run were removed by the retention sweep, so the case table below shows the verdicts without the text either arm produced. The counts above were recorded at the time and are unaffected. Answers are now kept for 180 days.

SkillScore blends 4 signals1 of 4 complete

BenchmarkPass rate WITH skill on a verified run64

Live evalNeeds ≥10 evaluated traces in 30 days

AI ratingNeeds ≥10 rated traces

AdoptionNeeds ≥10 serves across ≥2 orgs in 30 days

Efficiency · separate axis (at equal correctness)+0% turns+485% tokens

Shown for transparency; not credited unless a verified run shows no correctness regression.

Backed by 1 of 4 signals — each added signal makes the score more robust.

Verified on gemini-3.6-flash · re-tested 56 days ago

Other measured skills in the registry, with their headline benchmark lift.