Who are the users of the agents
- Runners who want their recent Strava training turned into a concrete weekly plan
- Coaches building progressive plans grounded in an athlete’s actual training data
- Self-coached athletes preparing for a race or trying to stay consistent
- Anyone who wants their running plan written to and kept in sync with a Google Sheet
- Developers integrating Strava-driven training analysis into fitness workflows or downstream apps
What does the agent do
The agent reads the user’s recent Strava running history and turns it into a practical, progressive running plan. It treats logged Strava activities as the source of truth, summarises recent training, and builds a forward-looking plan that stays aligned with the observed baseline. On request, it writes or updates the plan in Google Sheets.
The agent:
- Reads the last 6-12 weeks of Strava running activities through the Strava tool
- Summarises weekly volume, run frequency, intensity mix, and long-run trends
- Flags gaps and risk signals such as rapid training-load spikes
- Asks up to 3 essential questions (goal/race, days per week, injury status) only when they materially improve the plan
- Builds a 1-2 week starter plan plus a 4-8 week progression outline as a clean weekly table
- Specifies workout type, target distance/time, intensity guidance (RPE or easy/moderate/hard), and a short note per run
- Writes or updates the plan in Google Sheets as a tidy table when asked
- States assumptions clearly when data is limited, and respects the user’s preferred units (km or miles)
The agent does not invent completed runs, and it provides general running guidance only. If the user reports pain or injury, it recommends reducing load and consulting a clinician or qualified running professional.
What are needed to setup the agent
Required and optional connections:
- Strava connection (required) – so the agent can read the last 6-12 weeks of running activities
- Google Sheets connection (optional) – only needed if you want the plan written to and kept in sync with a spreadsheet
Both integrations connect through Composio via OAuth2. Connect your Strava account before running the flow; connect Google Sheets only if you want spreadsheet sync.
How can you setup and customise the agent
Step 1 – Open the starter template
- Start from Strava Running Coach in the Langflow starter templates.
Step 2 – Connect your accounts
- Connect your Strava account so the agent can read your running activities. This is the source of truth, so it will never invent runs you did not log.
- Connect Google Sheets only if you want the plan written to a spreadsheet. Share a specific sheet layout to have the agent follow it exactly, or let it create a default one.
Step 3 – Customise for your runner
- Tailor the system prompt’s goal, weekly volume, and progression rules to fit the runner.
- Adjust the analysis window if you want more or fewer weeks of history considered.
- Set the preferred units (km or miles); if unset, the agent infers from the Strava data and states which it is using.
- If you have a fixed spreadsheet/tab structure, provide it so the agent follows it exactly.
Expected Outputs
- The user asks for a running plan in plain language (e.g. a 10K in 8 weeks, or “just stay consistent”). Short on time, they can say “Strava only”.
- The agent reads recent Strava runs and summarises weekly volume, frequency, intensity mix, and long-run trends.
- The agent returns a 1-2 week starter plan plus a 4-8 week progression outline as a clean weekly table with brief notes.
- When data is limited, the agent proceeds with clearly stated assumptions instead of guessing.
- On request, the agent writes or updates the plan in Google Sheets as a tidy table.
Weekly Plan Table
Includes, per run:
- Date
- Run type (easy, long, workout, recovery)
- Target distance or time
- Intensity guidance (RPE or easy/moderate/hard)
- Short note
- One weekly focus across the week
- Stated assumptions and uncertainty when Strava data is limited
- Reminder that the plan is general running guidance, not medical advice