Échapper Software 01

Ask about Tuesday’s intervals. Get the reps back, not a guess.

Échapper connects your Intervals.icu account to Claude, ChatGPT or another remote MCP client. Your assistant reads the rides, recovery and calendar you already keep, and puts workouts in that calendar only after you have seen the exact change.

How approvals work

Needs an Intervals.icu account and an AI client that supports remote MCP with browser sign-in.

You, in Claude

How did Tuesday’s threshold session go?

get_activitySample ride. Illustrative numbers, real output shape.
Threshold 3 × 12 minTue 22 Sep · 1:32:10 · 41.8 km
FTP
285 W
Load
96
Cadence
not recorded
Reps, grouped as Intervals.icu grouped them
RepTimePowerHRHR last minRecovery after
112:00276 W 97 %1571634:00 at 142 W
212:00279 W 98 %1601674:00 at 138 W
312:00274 W 96 %162171end of set

Planned 3 × 12 min at 95–100 % FTP, 4 min easy between. Done as planned.

Claude

All three reps held 274–279 W, 96–98 % of FTP. Heart rate in the last minute climbed from 163 to 171 bpm, so the third rep cost more than the power shows. Repeat this session before adding a fourth rep.

Answers you can check.

The tools do the bookkeeping a coach would do before answering, and hand your assistant the working, not only the result. Three questions, and what comes back.

“How am I doing today?”

get_status
Fitness
71
Fatigue
84
Form
−13
Today against your own 30-day baseline
MeasureTodayBaseline
HRV52 ms61 ± 6
Resting HR51 bpm48 ± 2
Sleepnot recorded7.4 ± 0.6 h

HRV and resting HR are both 1.5 deviations from your normal. The day being judged is never part of its own baseline.

“What are my real bests this season?”

get_power_curves
  • 1 min512 W14 Jun · outdoor · group ride
  • 5 min351 W12 Aug · indoor · planned VO₂ workoutMay be paced, not all-out
  • 20 min301 W3 Aug · outdoor · race

Each best says which ride it came from, indoors or out, race or workout. A best from a planned workout is flagged as possibly paced, so it is checked before it is treated as your limit.

“Find my 5 × 5 VO₂ sessions since June.”

find_activities
  • 15 SepVO₂ 5 × 55 × 5:00 318–326 W
  • 25 AugHill repeats5 × 4:50 309–331 W
  • 12 AugVO₂ 5 × 5 (indoor)5 × 5:00 312–320 W

Search by the shape of the work, not only by name: five efforts of 4.5 to 5.5 minutes at 105–130 % of FTP, whatever the ride was called.

Nothing reaches your calendar until you say yes.

Every write is a preview first. Only the exact change you saw can be applied, and only once. The rule is enforced by Échapper’s server, whatever client you use.

  1. 1

    Your assistant proposes

    The workout is checked before you see it: syntax, ride style against your FTP, and anything already on that day.

    plan_workoutspreview

    Thu 1 Oct · Threshold 3 × 12 min Ride · 1:17 · load ≈ 88

    Warmup
- 15m ramp 50-75%

Main set 3x
- 12m 95-100%
- 4m 50%

Cooldown
- 10m 50%
    Syntax
    Checked locally, passes
    Ride style
    Within the rules for FTP 285 W
    Same day
    Nothing else planned
    Expires
    In 30 minutes
  2. 2

    You read it and agree

    In the conversation, in your own words. Change your mind and ask for something else, and that is a new preview.

    Looks right. Put it in.

  3. 3

    That change is written, once

    The approval reference is spent. Sending it again is refused, so the same workout cannot land twice or quietly overwrite another.

    14:02 Preview issued eap_1_…Q7x

    14:04 Applied to Intervals.icu

    14:04 Same reference again: refused

Twenty-two tools, kept short.

Your assistant loads every tool description at the start of each conversation, so they are held under a 25,000-character budget by a test. Reference material lives in guides it fetches only when needed.

Read

Leaves Intervals.icu untouched.

get_status
Fitness, fatigue and form, and today’s wellness against your 30-day baseline
get_training_summary
Weekly trends: time, distance, climbing and load
find_activities
Search past sessions by date, name, type or effort
get_activity
One session with its reps, recoveries and planned workout, block by block
get_power_curves
Bests with where they came from, and which ones to doubt
list_wellness
Dated recovery and wellness rows
list_calendar_events
Planned workouts, races, notes and goals
get_event
One calendar entry in full
get_athlete_settings
FTP, LTHR, max HR and zones
get_guide
Workout syntax, ride style and wellness scales

Write

Previewed first. Applied once, with your approval.

plan_workouts
One workout or a whole block, checked before it is shown
create_event
Races, goals, notes and other calendar entries
update_event
Move or edit an entry
delete_event
Remove an entry
record_wellness
Log how you slept and feel
update_athlete_settings
New FTP, threshold HR or weight after a test
record_activity_feedback
Effort and feel for a ride
post_activity_comment
A comment on an activity

Coaching

Optional. Nothing above needs it.

coach_onboarding
A first assessment, offered once
coach_profile
Goals, availability and preferences
coach_memory
Things worth remembering, saved only when you agree
get_coaching_context
The profile and memory in one call

Rules it keeps.

  1. Intervals.icu stays the record.

    Training data is fetched when a tool needs it and not copied into Échapper’s database.

  2. Missing is null, never zero.

    An unrecorded night’s sleep is reported as not recorded, so it cannot drag an average down.

  3. Answers name their source.

    Power bests say which ride they came from. Baselines never include the day being judged.

  4. Nothing runs on its own.

    There is no background coach. Every call happens inside a conversation you started.

  5. Disconnecting is complete.

    The stored token is removed, Intervals.icu is asked to revoke access, and pending approvals stop working.

Setup takes one address.

Sign in, connect Intervals.icu, then add this address to your AI client. Sign in there with the same Échapper account.

  1. Connect Intervals.icu

    You approve the permissions on Intervals.icu’s own page.

  2. Add the address to your client

    https://www.echapper.cc/api/mcp

    Claude: Settings → Connectors → Add custom connector. ChatGPT: developer mode, where your plan and workspace allow it. Others: any client with remote MCP and browser sign-in.

  3. Ask something you would ask a coach

    “How am I doing today, and what should I ride tomorrow? Tell me what you based it on.”

You can disconnect at any time in Settings. See the privacy policy for what is stored.