# Surf Interval Trainer AI Agent Connect

> Optimized interval training protocols designed specifically for surf fitness and paddle endurance.

## Overview
- **Category:** training
- **Price:** Free
- **Endpoint:** https://edge.vinkius.com/vk_preview_CLJvG8EJ9Qt5KXzGKyDQiLoqFkiv3316lRf8VHB0/ai-agent-connect
- **Tags:** surfing, hiit, interval-training, fitness, conditioning

## Description

This MCP server provides specialized interval training design for surfers. It calculates optimal work/rest ratios and session structures to improve anaerobic power and aerobic capacity. Use `plan_session` to generate a complete workout, `calculate_ratios` to find ideal timing for your goals, or `get_interval_presets` to see available templates. It also includes `validate_session_feasibility` to ensure your training remains safe and effective based on your current fitness tier.

## Tools

### calculate_ratios
Determines the optimal work-to-rest time relationship for a specific goal and fitness level

### get_interval_presets
Provides a list of standardized interval templates available for the user

### plan_session
Generates a complete, structured interval training session based on user profile and constraints

### validate_session_feasibility
Checks if a proposed workout structure is safe and effective for a specific user profile

## Prompt Examples

**Prompt:** 
```
Plan a 20 minute surf fitness session for an Intermediate level aiming for AnaerobicPower.
```

**Response:** 
```
Your 20-minute AnaerobicPower session is ready. It includes a 5-minute warm-up, 10 sets of 30-second high-intensity bursts followed by 60 seconds of rest, and a 5-minute cool-down.
```

**Prompt:** 
```
What are the best work/rest ratios for a Beginner looking to build AerobicBase?
```

**Response:** 
```
For a Beginner focusing on AerobicBase, the recommended ratio is 30 seconds of work followed by 90 seconds of rest.
```

**Prompt:** 
```
Show me the available training presets for an Advanced surfer.
```

**Response:** 
```
Available presets for Advanced level: 'Explosive Sprint' (15s work/45s rest), 'Endurance Builder' (60s work/30s rest), and 'Power Intervals' (30s work/30s rest).
```

## Frequently Asked Questions

**How do I generate a full workout?**
You can use the `plan_session` tool by providing your fitness level, target goal, and available time.

**Can I check if a workout is safe for me?**
Yes, use `validate_session_feasibility` to verify if your planned work and rest durations are appropriate for your fitness level.

**What training goals are supported?**
The server supports AerobicBase, AnaerobicPower, and MuscularEndurance goals.