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Connect your AI to Heza.

Heza's connector lets Claude, ChatGPT or another AI app read and log your food, training, runs and recovery, plan your week and coach you from your own data. Here's how to set it up, what to ask and exactly what it can do.

Connector address

https://my.heza.app/api/mcp

The same address for everyone. You sign in to your own Heza account when you connect.

Updated · Plain text version

Before you start

What you need.

  • A free Heza account Sign up at my.heza.app. No subscription and no extra fee for the AI.
  • An AI app with connectors Claude, ChatGPT or another app that supports custom MCP connectors. What it allows can depend on its plan.
  • A watch, if you like Garmin and COROS sync every hour. Other watches import FIT, GPX or TCX files, and Heza works without a watch too.
Create your free account

Set up

Add Heza to your AI, once.

Copy the connector address above, then follow the steps for your app. It takes about two minutes.

Claude

Open Claude connectors
  1. Press + Add, then Add custom connector.
  2. Name it Heza, paste the connector address and press Continue. Press Continue again on the settings it detects.
  3. Choose Sign in now, press Add, sign in to Heza and press Allow Claude.

Claude's free plan allows one custom connector, which is all Heza needs. Once added, Heza works in the Claude app on your phone and desktop too. If Claude doesn't seem to use it, turn it on in the chat under + and Connectors.

ChatGPT

Open ChatGPT plugins
  1. Press the + button, then Add custom MCP server.
  2. Name it Heza, paste the connector address and keep OAuth for sign-in.
  3. Tick I understand and want to continue, then Create as a plugin.
  4. Sign in to Heza and press Allow ChatGPT.

Whether you see this option depends on your ChatGPT plan and, on a work or school account, on what your workspace allows. Once connected, mention Heza in your request.

Claude Code

  1. Run the command below in your terminal.
  2. Start Claude Code, type /mcp, pick heza and sign in to Heza in the browser window that opens.
claude mcp add --transport http heza https://my.heza.app/api/mcp

Another AI app

  1. In your AI app, find its connectors, integrations or MCP servers.
  2. Add a custom or remote MCP server with the connector address. Pick OAuth if it asks how to sign in.
  3. Sign in to Heza and allow access.

For developers: Streamable HTTP transport, OAuth 2.1 with PKCE. Heza accepts Client ID Metadata Documents and Dynamic Client Registration, so there is no client ID or secret to set up.

What to ask

Talk to it like a coach who has seen your log.

By text or voice, wherever you are. A photo of your plate or a nutrition label works too.

More examples on the AI fitness coach page.

Reference

What your AI can do in Heza.

The connector has 58 tools. Each is marked as reading your data, changing it or deleting entries, and works on your own account only.

Getting started

get_current_context
Today's date, time and time zone, and your profile, so "yesterday" or "next Tuesday" land on the right day.
Reads

Food and water

log_food
Log what you ate, item by item, with calories, protein, carbs, fat and fiber. Works from a description or a photo.
Changes
search_food_database
Search your own foods, USDA FoodData Central and Open Food Facts.
Reads
lookup_barcode
Find a packaged food by its barcode.
Reads
log_food_from_database
Log a food from the database or a barcode with the exact label values for your portion.
Changes
save_food
Save a food to My foods from a photo of its nutrition label, so its numbers are right every time you scan or search it.
Changes
get_food_log
Your food entries for a day or a range, by meal.
Reads
update_food_log
Fix a food entry: amount, meal, date or nutrition.
Changes
delete_food_log
Remove food entries.
Deletes
get_nutrition_summary
Daily intake against your targets over a range, with averages.
Reads
get_nutrition_goals
Your daily targets: calories, protein, carbs, fat, fiber, water and target weight.
Reads
set_nutrition_goals
Change your daily targets.
Changes
log_water
Log water.
Changes

Body

log_weight
Log a weigh-in.
Changes
get_weight_history
Weigh-ins with a 7-day average trend.
Reads
update_profile
Height, birth year, sex, time zone and units, used for energy estimates.
Changes

Exercises and templates

list_exercises
Search the library of about 870 exercises and your own.
Reads
create_exercise
Add your own exercise when the library doesn't have it.
Changes
update_exercise
Edit one of your own exercises.
Changes
set_exercise_load_type
Say how one of your exercises is loaded (per hand, total or bodyweight) so volume is counted right.
Changes
delete_exercise
Delete one of your own exercises.
Deletes
get_workout_templates
Your routines with their exercises and targets.
Reads
create_workout_template
Save a routine.
Changes
update_workout_template
Change a routine: rename it or add, remove and edit exercises.
Changes
delete_workout_template
Delete a routine.
Deletes

Lifting

log_workout
Log sets with reps, weight and effort, as you go or afterwards.
Changes
finish_workout_session
Close a session with its start and end time; Heza works out the calories.
Changes
get_workout_history
Your sessions over a range, with sets and volume.
Reads
get_workout_session
One session with every set.
Reads
update_workout_session
Fix a session's name, date, times, effort or notes.
Changes
update_workout_set
Fix logged sets: reps, weight, effort or side.
Changes
move_workout_sets
Move sets logged under the wrong exercise.
Changes
delete_workout_sets
Remove logged sets.
Deletes
merge_workout_sessions
Join sessions from the same gym visit into one.
Deletes
delete_workout_session
Delete a whole session.
Deletes
get_exercise_progress
Progress on one exercise: top sets, estimated 1RM trend and volume.
Reads
get_personal_records
Your personal records per exercise.
Reads
get_lift_suggestions
Suggested next sets, reps and weight from your last sessions.
Reads

Runs, cardio and watch

get_activities
Runs, rides and other cardio with distance, pace, heart rate and load.
Reads
get_run_details
One run in detail: splits, heart rate zones and more.
Reads
log_activity
Log a run, ride, walk, swim or other session by hand.
Changes
sync_watch
Fetch new data from your Garmin or COROS now (it otherwise syncs every hour).
Changes
get_fitness_status
VO2 max, training status and training load from your watch.
Reads

Weekly plan

get_week_plan
The week's planned sessions next to what you actually did.
Reads
plan_workout
Plan lifting days, runs and rest. Planned runs go to your Garmin or COROS watch.
Changes
update_planned_workout
Move or change a planned session, or mark it done or skipped.
Changes
delete_planned_workout
Remove planned sessions.
Deletes

Your day, energy and recovery

get_daily_overview
Everything about one day: meals, calories burned, training, sleep and weight.
Reads
get_energy_balance
Calories eaten against calories burned, day by day.
Reads
get_wellness
Sleep, HRV, resting heart rate, stress and steps from your watch.
Reads
log_day_numbers
Save a day's steps, calories burned, resting heart rate, HRV and sleep from a watch or ring Heza isn't connected to, copied from your phone's health app or a screenshot.
Changes

Coaching and goals

get_coach_context
Your goal, this week against the last four, recovery and injuries, in one call.
Reads
write_coach_notes
Save the AI's coaching notes, shown on the matching Heza screens.
Changes
set_focus
What you're chasing: endurance, speed, muscle or fat loss, and your goal and date.
Changes

Injuries

get_injuries
Your injuries with pain, restrictions and how they're healing.
Reads
log_injury
Record a new pain or injury.
Changes
add_injury_update
Add how an injury feels today.
Changes
update_injury_status
Rewrite an injury's current status and restrictions.
Changes

Permissions and data

Your account, your data.

  • You sign in to Heza Your AI app never sees your Heza password. Heza shows what the app will be able to do before you allow it.
  • Only your own data The connection belongs to your account. Your AI can read and change your data only, never anyone else's.
  • Disconnect any time In Heza, open Settings, then Connected apps, and press Revoke. The app is signed out right away.
  • Kept private Hosted in the EU (Frankfurt, Germany). No ads, never sold. Export everything or delete your account in Settings.

Details in the privacy policy.

Troubleshooting

If something doesn't work.

I can't find "Add custom connector" or "Add custom MCP server".

It depends on your AI app and plan. Claude's free plan allows one custom connector. In ChatGPT it depends on your plan and, on a work or school account, on your workspace settings.

My AI doesn't use Heza.

Mention Heza in your request, for example "Log this in Heza". In Claude, check that Heza is switched on in the chat under + and Connectors.

It says "Connect Garmin or COROS in Settings first".

Watch sync needs your watch connected in Heza: open my.heza.app, then Settings and Devices. Without a watch, log runs by hand or import FIT, GPX or TCX files.

A barcode gives the wrong numbers.

Barcode data comes from Open Food Facts, a public database, and some entries have mistakes. Send your AI a photo of the nutrition label and say "use the label": it logs the pack's numbers and can save the food to My foods so it's right next time. In the app, a product whose numbers don't add up shows "These numbers look off" with a button to enter the pack's numbers.

An entry landed on the wrong day.

Check your time zone in Heza's Settings. Your AI reads it at the start of a conversation, so "yesterday" means your yesterday.

I want to disconnect my AI.

In Heza, open Settings, then Connected apps, and press Revoke. It signs the app out right away; you can connect it again later.

Sign-in fails or keeps asking again.

Remove Heza from your AI app, add it again with the connector address and sign in once more. If it still fails, tap the help button in Heza or write to team@heza.app.

Still stuck? Tap the help button at the top of Heza, or write to team@heza.app. We'll reply by email, or set it up with you on a quick call.

Give your AI a coaching job.

Heza is free. Make an account in a minute, then connect your watch and your AI when you are ready.

Start free I have an account

Free. No card. Works on iPhone, Android and desktop.