AI Prompt Generator

AI Prompt Generator

Build a structured coaching prompt from your Intervals.icu data, then paste it into ChatGPT, Claude, Gemini, or another assistant.

I created this tool because I would much rather simply copy/paste my data into ChatGPT/Claude than use any of the thousands of integrated AI tools that pop up every day. This ensures that I am in full control over what data to give it and what model I am getting. Most of these integrated tools charge a standard subscription rate, compress/reduce the amount of data they give to the AI, and use as cheap a model as they can get away with to maximize the cost differential between subscription rate and per token pricing.

Quick Start

1. Set your goal, sports emphasis, and analysis window.
2. Choose output style (persona, tone, verbosity, and checklist items).
3. Pick optional data categories and privacy toggles.
4. In Fetch, enter your API key (required for fetch) and athlete ID (0 = your own account).
5. Click Fetch & Build Prompt, or click Skip fetch to generate an instruction-only prompt.
6. In Prompt, choose what to include (All / Prompt only / Data only), then copy or download.

Analysis Window

Choose how far back to include training data:

• Preset windows — 2, 4, 8, 12, or 16 weeks, or the last 365 days.
• Custom range — select any start and end date.

Goals

Most goals produce a single prompt to copy and paste. The Training Plan goal has a two-stage workflow — see below.

Training Plan Workflow

The training plan goal opens a coaching conversation rather than a one-shot answer. The AI will ask questions, follow up on your answers, and keep refining until it understands your situation well enough to build a plan that actually fits.

Configure your plan

Before fetching, fill in the plan settings:

• Plan length — number of weeks.
• Training days — min and max days per week.
• Weight training sessions / week — set to 0 to exclude weight training entirely.
• Typical week structure — click the day columns to select what session types belong on each day (multi-select). Options include Easy, Long, Tempo, Speed, Weight Training, Cross-train, and Flexible.
• Additional structure notes — free-text field for anything else that should shape the plan (e.g. race dates, travel weeks, equipment constraints).

Stage 1 — Coaching conversation

Paste the generated prompt into your AI. The AI will ask questions one or two at a time, follow up on your answers, and keep going until it has everything it needs. Once you are both happy with the direction, move to Stage 2.

Stage 2 — Generate the CSV (Beta)

Once the plan is agreed, copy the CSV prompt from the Optional: Generate plan CSV section and paste it into the same conversation. The AI will output a CSV file formatted for the Multi Workout Editor.

1. Download the CSV the AI generates.
2. Open the Multi Workout Editor and click Import CSV.
3. Review each workout carefully — expect to make manual corrections.
4. Use Fetch Workouts & Plans to connect to your intervals.icu account.
5. Click Save as new training plan... from the training plan dropdown.

> Beta feature — CSV generation is experimental. Workout formatting may need manual correction after import.

Data and Privacy

• Refer to our Privacy Policy for more information.
• Core athlete/activity/wellness/summary data is always fetched and included when available.
• Data categories add optional context blocks.
• Future Events fetches planned events from today through the next 365 days, independent of the selected analysis window.
• In-app privacy options: Redact activity names, or Exclude descriptions & notes.
• The Include in output toggle in the Prompt step lets you choose: All (instructions + data), Prompt only (instructions, no data tables), or Data only (raw data blocks, no instructions).

Tips

• If you have access to more than one AI model, feed the same prompt to all of them.
• Take all the outputs and give them to your preferred model, asking it to outline common points and one-off nuanced insights.
• If multiple models flag the same thing, it's likely significant — and one model often surfaces a specific nuanced point that turns out to be the key insight you needed.
• The Tips, tricks & additional prompts panel at the bottom of the Prompt step contains ready-made follow-up prompts, including one to compact a long conversation before the context resets.
• You can edit the generated prompt directly in the text box before copying. Use the Reset button to restore it to the original generated version.