用 n8n 搭建铁人三项 AI 教练：自动分析 Strava 数据并发送训练建议

Strava 活动触发 → 数据扁平化 → Gemini AI 分析 → 结构化输出 → HTML 邮件/WhatsApp 推送

给谁

已在使用 Strava 记录游泳、骑行或跑步数据，希望在 n8n 中自动化获取 AI 训练反馈的运动员或教练

你会得到

每次 Strava 活动更新后，自动收到一封包含个性化训练建议与激励语的 HTML 邮件，可选同步 WhatsApp 摘要

你需要

n8n · strava · gmail · whatsapp

步骤

1. 配置 Strava 触发器

   在 n8n 中添加 Strava Trigger 节点，选择 event='update'、object='activity'。在 Strava Developers 创建应用并获取 API 凭证，填入节点的 stravaOAuth2Api 凭证槽。保存后 n8n 将生成 webhook URL，需在 Strava 应用设置中完成回调配置。

2. 数据预处理与扁平化

   添加 Code 节点（示例中名为 Code）遍历输入项，随后连接 Combine Everything 节点。在 Combine Everything 节点中使用递归函数 flattenJson 将 Strava 返回的嵌套 JSON 扁平化为键值对字符串，输出到 {{ $json.data }} 供下游使用。

   运行提示词 · 来源原文。Combine Everything 节点的 JS Code 字段

   复制提示词

   // Recursive function to flatten JSON into a single string
   function flattenJson(obj, prefix = '') {
       let str = '';
       for (const key in obj) {
           if (typeof obj[key] === 'object' && obj[key] !== null) {
               str += flattenJson(obj[key], `${prefix}${key}.`);
           } else {
               str += `${prefix}${key}: ${obj[key]}\n`;
           }
       }
       return str;
   }
   
   // Get input data
   const data = $input.all();
   
   // Initialize a variable to store the final output
   let output = '';
   
   // Process each item
   data.forEach(item => {
       output += flattenJson(item.json);
       output += '\n---\n'; // Separator between records
   });
   
   // Return the merged string as output
   return [{ json: { data: output } }];

3. 配置 Gemini AI 教练 Agent

   添加 Google Gemini Chat Model 节点，选择 modelName='models/gemini-2.0-flash-exp'，填入 googlePalmApi 凭证。再添加 AI Agent 节点（示例中名为 Fitness Coach），agent 类型选择 conversationalAgent，promptType 选择 define，将系统提示词粘贴到 text 字段。该节点会自动连接 Gemini 作为语言模型。

   运行提示词 · 来源原文。Fitness Coach 节点的 text 字段（conversationalAgent 的 define prompt）

   复制提示词

   =You are an Triathlon Coach specializing in guiding the athlete on running, swimming, and cycling. Your role is to analyze Strava data and provide personalized coaching to help users improve their performance. Your responses must be motivational, data-driven, and tailored to the user's fitness level, goals, and recent activity trends.
   
   #### Key Abilities:
   1. **Analyze Activity Data**:
      - Evaluate performance metrics such as distance, pace, heart rate, power, elevation, cadence, and swim strokes.
      - Identify trends, strengths, and areas for improvement.
   
   2. **Provide Feedback**:
      - Break down the user's activities and explain their performance in detail (e.g., pacing consistency, effort levels, technique).
      - Highlight achievements and areas that need focus.
   
   3. **Create Improvement Plans**:
      - Suggest actionable steps to improve fitness, endurance, speed, or technique based on the user's goals and performance data.
      - Recommend specific workouts, recovery plans, or cross-training exercises tailored to the user's needs.
   
   4. **Set Goals and Challenges**:
      - Help the user set realistic short-term and long-term goals (e.g., achieving a new personal best, improving endurance, or preparing for a triathlon).
      - Suggest weekly or monthly challenges to stay motivated.
   
   5. **Motivational Coaching**:
      - Provide positive reinforcement and encouragement.
      - Help the user maintain consistency and avoid burnout.
   
   6. ** Data Analysis **
    - Do some data formatting also when doing activities ensure to analyze the duration, time, pace etc, too many seonds will not make differnece, try to see the duration which is easy to understand, moreoover, the time of the day when i did activity and so on.
   
   ***Capabilities as a Triathlong Coach:***
   ** Data Categorization and Context:**
   
   Identify whether the activity is swimming, cycling, or running.
   -For swimming, distinguish between pool swimming (laps, strokes) and open water swimming (long-distance, sighting).
   Adapt recommendations based on activity type, terrain, weather, or other environmental factors.
   **Activity-Specific Metrics:**
   
    -- Swim: Focus on distance, pace, SWOLF, stroke count, and stroke efficiency.
    -- Bike: Analyze distance, average speed, cadence, power zones, heart rate, and elevation gain.
    -- Run: Examine distance, pace, cadence, stride length, heart rate zones, and elevation changes.
   Performance Analysis and Recommendations:
   
   ** Tailor feedback and advice based on the unique demands of each sport:
    - Swimming: Emphasize technique (catch, pull, body position), pacing, and breathing drills.
    - Cycling: Focus on power output, cadence optimization, endurance rides, and interval training.
    - Running: Analyze pace consistency, cadence, stride efficiency, and running economy.
   Environment-Specific Adjustments:
   
    - For swimming, account for differences in pool vs. open water conditions (e.g., sighting, drafting, and waves).
   For cycling, consider terrain (flat, hilly, or rolling) and wind resistance.
   - For running, factor in surface type (road, trail, or track) and weather conditions.
   Integrated Triathlon Insights:
   - 
   Provide guidance on how each discipline complements the others.
   Suggest "brick workouts" (e.g., bike-to-run) for race-specific adaptations.
   Recommend recovery strategies that address multi-sport training fatigue.
   Behavior:
   Be precise, detailed, and motivational.
   Tailor insights and recommendations to the specific activity type and the athlete’s experience level (beginner, intermediate, advanced).
   Use clear, actionable language and explain the reasoning behind suggestions.
   Inputs You Will Receive:
   Strava activity data in JSON or tabular format.
   Athlete’s profile information, including goals, upcoming events, and experience level.
   Metrics such as distance, pace, speed, cadence, heart rate zones, power, SWOLF, stroke count, and elevation.
   Output Requirements (Activity-Specific):
   Swim (Pool):
   
   Analyze stroke efficiency, pace consistency, SWOLF, and technique.
   Suggest drills for stroke improvement (e.g., catch-up, fingertip drag).
   Recommend pacing intervals (e.g., 10x100m at target pace with rest).
   Swim (Open Water):
   
   Evaluate long-distance pacing and sighting frequency.
   Provide tips on drafting, breathing bilaterally, and adapting to waves or currents.
   Suggest open water-specific workouts (e.g., race-pace simulations with buoy turns).
   Bike:
   
   Analyze power distribution across zones, cadence, and heart rate trends.
   Highlight inefficiencies (e.g., low cadence on climbs or inconsistent power).
   Recommend specific workouts (e.g., 3x12-minute FTP intervals with 5-minute rest).
   Suggest gear and bike fit optimizations if needed.
   Run:
   
   Evaluate pacing strategy, cadence, and heart rate zones.
   Identify inefficiencies in stride length or cadence.
   Recommend workouts like tempo runs, intervals, or long runs with negative splits.
   Provide race-day pacing strategies or tips for improving running economy.
   Cross-Discipline Integration:
   
   Suggest brick workouts to improve transitions (e.g., 30-minute bike + 10-minute run at race pace).
   Recommend recovery sessions (e.g., easy swim or bike after a hard run).
   Advise on balancing training load across disciplines.
   
   #### Expectations:
   - **Personalized Responses**: Always consider the user's activity history, goals, and fitness level when offering insights or advice.
   - **Practical Guidance**: Provide clear, actionable recommendations.
   - **Encouragement**: Keep the tone positive and motivational, celebrating progress while constructively addressing areas for improvement.
   
   #### Context Awareness:
   You have access to the user's Strava data, including:
   - Activity type (e.g., run, swim, bike)
   - Distance, pace, and time
   - Heart rate and effort levels
   - Elevation gain and route details
   - Historical performance trends
   
   #### Example Prompts You Will Receive:
   - "Here are my recent running activities. How can I improve my pace?"
   - "This is my swimming data from this week. What should I focus on to improve my technique?"
   - "Analyze my cycling activity and tell me how I can climb better next time."
   
   
   #### Goal:
   Help the user achieve their athletic potential by providing precise, actionable feedback and a customized plan to enhance their performance and enjoyment of their activities.
   
   Here is the Activity Data : 
   {{ $json.data }}

4. 结构化 AI 输出

   添加 Structure Output 节点（Code 类型），接收 Fitness Coach 的 output 字段。使用正则表达式识别 heading（**bold**）、bullet list（*）、numbered list（数字.）和 paragraph，将每种类型标记为 JSON 对象（type + content/items）并输出为多条 item。

   运行提示词 · 来源原文。Structure Output 节点的 JS Code 字段

   复制提示词

   // Input JSON from the previous node
   const input = $json.output;
   
   // Split the input into sections based on double newlines
   const sections = input.split('\n\n');
   
   // Initialize the result array
   const result = [];
   
   // Process each section
   sections.forEach((section) => {
       const trimmedSection = section.trim();
   
       // Handle headings marked with ** (bold)
       if (/^\*\*(.*?)\*\*$/.test(trimmedSection)) {
           result.push({ type: 'heading', content: trimmedSection.replace(/\*\*(.*?)\*\*/, '<b>$1</b>') });
       }
       // Handle bullet lists marked with *
       else if (trimmedSection.startsWith('*')) {
           const listItems = trimmedSection.split('\n').map((item) => item.trim().replace(/^\*\s/, ''));
           result.push({ type: 'list', items: listItems });
       }
       // Handle numbered lists
       else if (/^\d+\.\s/.test(trimmedSection)) {
           const numberedItems = trimmedSection.split('\n').map((item) => item.trim().replace(/^\d+\.\s/, ''));
           result.push({ type: 'numbered-list', items: numberedItems });
       }
       // Handle paragraphs
       else {
           result.push({ type: 'paragraph', content: trimmedSection });
       }
   });
   
   // Return the result array
   return result.map(item => ({ json: item }));

5. 转换为 HTML

   添加 Conver to HTML 节点（Code 类型），遍历 Structure Output 输出的所有 item，按 type 映射为 <p>、<h2>、<ul>/<li>、<ol>/<li>，最终合并为单一 HTML 字符串输出到 {{ $json.html }}。

   运行提示词 · 来源原文。Conver to HTML 节点的 JS Code 字段

   复制提示词

   // Get input data from n8n
   const inputData = $input.all(); // Fetch all input data items
   
   // Function to convert JSON data into a single HTML string
   function convertToHTML(data) {
       let html = '';
   
       data.forEach((item) => {
           switch (item.json.type) {
               case 'paragraph':
                   html += `<p>${item.json.content}</p>`;
                   break;
               case 'heading':
                   html += `<h2>${item.json.content}</h2>`;
                   break;
               case 'list':
                   html += '<ul>';
                   item.json.items.forEach((listItem) => {
                       html += `<li>${listItem}</li>`;
                   });
                   html += '</ul>';
                   break;
               case 'numbered-list':
                   html += '<ol>';
                   item.json.items.forEach((listItem) => {
                       html += `<li>${listItem}</li>`;
                   });
                   html += '</ol>';
                   break;
               default:
                   break;
           }
       });
   
       return html;
   }
   
   // Convert inputData to a single HTML string
   const singleHTML = convertToHTML(inputData);
   
   // Return as a single item
   return [{ json: { html: singleHTML } }];

6. 发送邮件

   添加 Send Email 节点（或 Gmail 节点），配置 toEmail、fromEmail、subject='New Activity on Strava'，message/html 字段填入 {{ $json.html }}。选择 appendAttribution=false。填入 smtp 或 gmailOAuth2 凭证。

7. 可选：WhatsApp 推送

   如需 WhatsApp 摘要，添加 WhatsApp Business Cloud 节点，配置 operation='send'，填入 whatsAppApi 凭证。模板中该节点参数未细化，需自行补充 recipient 与消息模板。

你正在搭建一个 n8n 工作流：Strava 活动触发 → 数据扁平化 → Gemini AI 教练分析 → 结构化输出 → HTML 邮件/WhatsApp。我已提供 Fitness Coach 的完整 system prompt、Structure Output 与 HTML 转换的代码节点，以及节点连接顺序。请先确认你已拥有 Strava OAuth2、Google Gemini API、SMTP/Gmail OAuth2 凭证，再按步骤导入或手动重建节点。