Requirements
- Target platform
- OpenClaw
- Install method
- Manual import
- Extraction
- Extract archive
- Prerequisites
- OpenClaw
- Primary doc
- SKILL.md
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.
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.
Hand the extracted package to your coding agent with a concrete install brief instead of figuring it out manually.
I downloaded a skill package from Yavira. Read SKILL.md from the extracted folder and install it by following the included instructions. Then review README.md for any prerequisites, environment setup, or post-install checks. Tell me what you changed and call out any manual steps you could not complete.
I downloaded an updated skill package from Yavira. Read SKILL.md from the extracted folder, compare it with my current installation, and upgrade it while preserving any custom configuration unless the package docs explicitly say otherwise. Then review README.md for any prerequisites, environment setup, or post-install checks. Summarize what changed and any follow-up checks I should run.
Comprehensive guide for interacting with the intervals.icu API to manage athlete training data, activities, workouts, and calendar events.
Get your Athlete ID and API Key from intervals.icu settings page. # Using API Key header curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \ https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID
# 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)
Your unique identifier in Intervals.icu. Used in all API endpoints as {id} path parameter.
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
Activities and events can return different fields. Use the fields query parameter to include/exclude specific data points for more efficient queries.
Retrieve all activities between two dates, sorted newest to oldest. # 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")'
Use fields parameter to combine activity data with contextual information: # 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 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"
# 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"
Retrieve planned workouts, notes, and training targets from your calendar. # 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 specific planned workout curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \ "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/events/EVENT_ID"
Export planned workouts in various formats for your training device. # 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
Add a manually-logged activity to your training history. # 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
# 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
Add a scheduled workout to your calendar for future training. # 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"
# 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"
Set a specific training target for a date. # 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"
Modify an existing completed activity. # 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
Modify a scheduled event on your calendar. # 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
# 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"
Track sleep, fatigue, resting HR, and other wellness metrics. # 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"
Log wellness data for a specific date. # 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
# 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
Retrieve power zones, HR zones, and FTP settings for a sport. # 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"
Modify power zones, FTP, or HR zones. # 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"
#!/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"
#!/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"
#!/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}]'
Be respectful with API calls. Don't hammer the API with rapid successive requests.
Use the fields parameter to request only the data you need. This improves performance and reduces payload size.
Always use ISO-8601 format: YYYY-MM-DD or YYYY-MM-DDTHH:MM:SS
When creating events, use upsertOnUid=true to update existing events with matching UIDs instead of creating duplicates.
Use external_id when syncing data from other systems to avoid duplicates on re-sync.
For more detailed API information, see: API Access Forum Post
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.
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