# Steady-State Pace Calculator AI Agent Connect

> Calculate target paces, split times, and training progressions for aerobic endurance.

## Overview
- **Category:** health
- **Price:** Free
- **Endpoint:** https://edge.vinkius.com/vk_preview_YF45Kdd3gi5TpogzIJFCi4tsGyssKLDbqFioOxtb/ai-agent-connect
- **Tags:** endurance, aerobic, training, heart-rate, running, cycling

## Description

This MCP server provides specialized tools for endurance athletes to manage steady-state aerobic training. Use `calculate_target_pace` to determine the exact speed needed to maintain a specific heart rate for running, cycling, or swimming. You can also use `get_split_times` to plan segment intervals, `calculate_progression_plan` to systematically increase training volume over several weeks, and `verify_zone_intensity` to ensure your target heart rate is appropriate for aerobic efforts.

## Tools

### calculate_progression_plan
Generates a weekly training progression plan

### calculate_target_pace
Calculates target pace and estimated duration based on modality and heart rate

### get_split_times
Calculates cumulative split times for a given distance and interval

### verify_zone_intensity
Verifies if a heart rate is appropriate for steady-state aerobic training

## Prompt Examples

**Prompt:** 
```
What pace should I run to keep my heart rate at 140 bpm for a 10km run?
```

**Response:** 
```
To maintain a heart rate of 140 bpm for a 10km run, your target pace is 06:15 min/km, with an estimated total duration of 01:02:30.
```

**Prompt:** 
```
Give me split times for a 5km run at a pace of 05:00 min/km, every 1 km.
```

**Response:** 
```
For a 5km run at 05:00 min/km, your splits are: 1km at 05:00, 2km at 10:00, 3km at 15:00, 4km at 20:00, and 5km at 25:00.
```

**Prompt:** 
```
I currently run 5km in 30 minutes. Create a 4-week progression plan with a 10% weekly increase.
```

**Response:** 
```
Your 4-week progression plan is: Week 1: 5.50 km / 33:00 min; Week 2: 6.05 km / 36:30 min; Week 3: 6.66 km / 40:18 min; Week 4: 7.33 km / 44:19 min.
```

## Frequently Asked Questions

**How do I know if my heart rate is correct for steady-state training?**
You can use the `verify_zone_intensity` tool. By providing your target heart rate and maximum heart rate, the tool will confirm if you are within the appropriate physiological zone for aerobic effort.

**Can I plan my training increase for multiple weeks?**
Yes, the `calculate_progression_plan` tool allows you to generate a weekly schedule that systematically increases your distance or duration based on a specific percentage increment.

**What modalities are supported?**
The calculator supports running, cycling, and swimming through the `calculate_target_pace` tool, adjusting for the specific metabolic costs of each activity.