Strava MCP Server

A Model Context Protocol (MCP) server that connects Claude to your Strava account. Ask Claude in natural language to analyze your training, predict race times, compute training loads, or generate a full periodized training plan.

Features

• 13 tools across 5 categories: auth, activities, analysis, prediction, planning
• OAuth2 flow with automatic local callback server — no manual code copying
• VDOT-based training paces (Jack Daniels' Running Formula)
• CTL/ATL/TSB training load metrics (Chronic/Acute Training Load, Training Stress Balance)
• Race time predictions via Riegel formula
• Full periodized training plans (Base → Build → Peak → Taper) with race-specific logic

Requirements

• Node.js ≥ 18
• A Strava account
• Claude Desktop (or any MCP-compatible client)

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Setup

1. Create a Strava API application

Go to strava.com/settings/api and create an application.

• Authorization Callback Domain: localhost

Note your Client ID and Client Secret.

2. Configure environment variables

cp .env.example .env

Edit .env:

STRAVA_CLIENT_ID=your_client_id
STRAVA_CLIENT_SECRET=your_client_secret
STRAVA_REDIRECT_URI=http://localhost:8080/callback
TOKENS_FILE_PATH=./tokens.json

3. Build

npm install
npm run build

4. Configure Claude Desktop

Edit %APPDATA%\Claude\claude_desktop_config.json (Windows) or ~/Library/Application Support/Claude/claude_desktop_config.json (macOS):

{
  "mcpServers": {
    "strava": {
      "command": "node",
      "args": ["C:/path/to/McpStrava/dist/index.js"],
      "env": {
        "STRAVA_CLIENT_ID": "your_client_id",
        "STRAVA_CLIENT_SECRET": "your_client_secret",
        "TOKENS_FILE_PATH": "C:/path/to/McpStrava/tokens.json"
      }
    }
  }
}

You can use either .env or the env block in the Claude Desktop config — both work.

5. Authenticate

Restart Claude Desktop, then in a conversation:

1. Call strava_get_auth_url — Claude will return a URL
2. Open the URL in your browser and authorize the app on Strava
3. The page will show "✓ Authentification réussie !" and tokens are saved automatically

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Available Tools

Authentication

Tool	Description
strava_get_auth_url	Generates the OAuth2 URL and starts the local callback server
strava_exchange_token	Manual fallback: exchange an auth code for tokens
strava_auth_status	Check if tokens are valid and when they expire

Activities

Tool	Description
strava_get_activities	List recent activities (Run, Ride, Walk, All) with distance, pace, HR
strava_get_activity_detail	Full detail for one activity: splits per km, laps, calories
strava_athlete_stats	Global Strava stats: this week, this year, all-time

Analysis

Tool	Description
strava_analyze_training	Weekly volume breakdown + consistency score
strava_training_load	CTL (fitness) / ATL (fatigue) / TSB (freshness) via TRIMP
strava_pace_zones	Distribution across 6 pace zones, 80/20 rule check

Prediction

Tool	Description
strava_predict_race_time	Predict finish times via Riegel formula from a reference effort
strava_vdot	Compute VDOT score + 5 training pace zones from any race performance

Training Planning

Tool	Description
strava_generate_training_plan	Full periodized plan from today to race day (Base/Build/Peak/Taper)
strava_weekly_workout	Generate just next week's sessions for a given phase

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Training Plan Details

Phases

Phase	Focus	Intensity
Base	Aerobic foundation	Easy runs, long run, strides
Build	Lactate threshold	Tempo, easy medium, long run
Peak	VO2max + race-specific	Intervals, tempo, long run
Taper	Freshness	Reduced volume, maintenance quality

How volume is calculated

1. Starting volume — blend of your 4-week average km and CTL-derived weekly km estimate (robust to injury breaks)
2. Peak volume — 1.4× current, with race-specific minimums (5K: 40km, 10K: 50km, Half: 60km, Marathon: 80km)
3. Weekly progression — capped at +10% per week to prevent injury
4. Recovery weeks — automatic every 4th week within each phase (volume × 0.8)

Race-specific logic

• Marathon (Build & Peak): Long runs include a marathon-pace section (~45% of the run at race pace)
• Taper depth: 5K tapers to 80% of peak volume, Marathon to 40% — shorter races need less recovery
• Intervals: 6 × 1000m for 5K/10K, 5 × 1000m for Half/Marathon

VDOT & pace zones

Based on Jack Daniels' Running Formula. Zones computed as a fraction of VDOT:

Zone	% of VDOT	Use
Easy	65%	Daily runs, long run
Marathon	80%	Marathon-pace sections
Threshold	86%	Tempo runs
Interval	98%	VO2max intervals
Repetition	105%	Speed work / strides

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Generating plans for friends (manual mode)

strava_generate_training_plan supports a manual mode that bypasses Strava entirely. Pass current_weekly_km and goal_time together and no Strava account is needed — useful for generating plans for friends from your own Claude Desktop.

Required parameters

Parameter	Description	Example
target_race	Race distance	"Marathon"
race_date	Race date (YYYY-MM-DD)	"2026-10-18"
goal_time	Target finish time	"3:45:00"
current_weekly_km	Current weekly mileage	55

Example prompts

Génère un plan marathon pour mon ami, il court 55km par semaine et vise 3h45, la course est le 18 octobre 2026

Mon amie veut courir un semi-marathon en 1h50 le 2026-09-14, elle fait environ 40km par semaine

When both current_weekly_km and goal_time are provided, the tool skips all Strava API calls. The resume in the response will include source_volume: "Fourni manuellement" to confirm which mode was used.

Mode comparison

	Strava mode	Manual mode
Strava account needed	Yes	No
Volume calibration	4-week avg + CTL	Value you provide
VDOT estimation	From recent activities or goal_time	From goal_time (required)
Use case	Your own training	Friends / athletes without Strava

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Development

# Watch mode (no build step needed)
npm run dev

# Build TypeScript
npm run build

# Run built server
npm start

# Clean build artifacts
npm run clean

Project structure

src/
├── index.ts                  # MCP server entry point
├── config.ts                 # Env vars, Strava constants, race distances
├── types.ts                  # Shared TypeScript interfaces
├── auth/
│   ├── oauth.ts              # OAuth2 URL builder, token exchange
│   ├── tokenStore.ts         # Load/save tokens.json, expiry check
│   ├── callbackServer.ts     # Local HTTP server for OAuth redirect
│   └── authTools.ts          # MCP auth tools
├── strava/
│   ├── client.ts             # Axios instance with auto token refresh
│   ├── activities.ts         # Strava activities API
│   ├── athlete.ts            # Strava athlete/stats API
│   └── activityTools.ts      # MCP activity tools
├── analytics/
│   ├── metrics.ts            # Weekly stats, pace zones, consistency score
│   ├── trainingLoad.ts       # TRIMP, CTL/ATL/TSB computation
│   └── analysisTools.ts      # MCP analysis tools
├── prediction/
│   ├── riegel.ts             # Riegel race time prediction formula
│   ├── vdot.ts               # VDOT computation, training paces, race equivalents
│   └── predictionTools.ts    # MCP prediction tools
└── planning/
    ├── workouts.ts           # Workout templates and distance bounds
    ├── plan.ts               # Plan generation, phase allocation, VDOT estimation
    └── planTools.ts          # MCP planning tools

Tokens

tokens.json stores your Strava access and refresh tokens. It is in .gitignore — never commit it. Tokens are refreshed automatically when they expire (Strava access tokens last 6 hours).

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Example prompts

Strava mode (your own account)

Analyse mes 8 dernières semaines d'entraînement

Quelle serait mon heure sur un marathon si je cours un 10K en 45min ?

Génère-moi un plan d'entraînement pour un semi-marathon le 2026-09-20

Calcule ma charge d'entraînement actuelle et dis-moi si je suis en forme pour une course ce week-end

Montre-moi la répartition de mes allures sur les 4 dernières semaines

Manual mode (friends / no Strava)

Génère un plan marathon pour mon ami, il court 55km par semaine et vise 3h45, la course est le 18 octobre 2026

Mon amie veut courir un semi-marathon en 1h50 le 14 septembre 2026, elle fait 40km par semaine

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License

MIT