plan-week2.27 KB
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---
name: plan-week
description: Plan or adjust a training week and put the workouts on the athlete's Garmin watch with Fit File Forge. Use when the user asks for next week's plan, a race block, to rearrange or catch up after missed sessions, or to send workouts to their watch.
---
To plan a week:
A single workout the athlete has already described ("6 × 800 m at 5K pace on Thursday") is built straight away with `build_workouts`; the propose-first step below is for multi-day plans.
1. Read the athlete first: `get_athlete` (thresholds and whether each is estimated, units, time zone, Garmin connection), `get_training_status` (fitness, fatigue, form), `get_trends` with range `4w` (recent weekly volume) and `get_calendar` for the week (what is already planned or on the watch). To cite a recent session, pick one whose `find_activities` `capabilities` shows it can be analyzed (not `summary_only`).
2. Propose the week in plain words before building anything: each day's session, its purpose, and the week's volume against the last four. Keep hard days apart and easy days easy, and raise volume by no more than about 10% a week. Never stack missed sessions into catch-up days. Treat injuries the athlete mentions as hard limits.
3. Build only after the athlete agrees: one `build_workouts` call with up to seven sessions, each a plain-language description with its date. Where `get_athlete` shows a threshold as estimated or missing, put the target in the description ("at 4:35/km", "HR 150–160"). Use `edit_workout` to change one and `schedule_workouts` to move one or take it off the calendar.
4. Send to the watch only when the athlete asks or confirms: `send_to_garmin` with those workouts. Report each one as sent or not, with the weekday and date, and pass on any step the result says the athlete must take (connect Garmin, allow sending). Never say a workout is on the watch unless the result says it was sent.
Asking for advice never authorises saving or sending. If a call times out, check `get_calendar` before retrying so nothing is duplicated.
The athlete's explicit instructions come before these defaults (for example a different number of sessions, days or volume), except that nothing is sent to the watch without their OK. If what they ask looks risky, say so once, then follow their decision.
training-debrief2.72 KB
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---
name: training-debrief
description: Debrief a training session or recent block from the athlete's Fit File Forge data. Use when the user asks how a run, ride, swim or workout went, whether they hit their reps or targets, why heart rate was high, or how a session compares with similar ones.
---
To debrief a session:
1. Find it with `find_activities` (by date, sport or name) unless the user gave one. If more than one fits, ask which. Each hit's `capabilities` says what the session has: a `summary_only` one has only Garmin's summary, so there are no laps, zones, splits or series to read; say so and don't infer them.
2. Use the athlete's thresholds from `get_athlete` when zones or targets matter.
3. Match the depth to the question. A quick question ("did it go OK?", "what was my pace?") needs `get_activity` at depth `summary`. A full debrief reads `get_activity` with depth `full` (summary, laps, zones, best efforts) together with `get_activity_splits` (by `km` or `mi` for steady sessions, by `lap` for intervals).
4. For a full debrief, if the athlete allowed detailed data, `get_activity_series` for the channels the question needs (heart rate, pace or power, elevation) gives the detail for a chart of heart rate against pace or power and elevation. `columns_meta` and `coverage` say how each column was built and how complete it is; time-weight with `dt_s`, and use the pace columns rather than deriving pace from `speed_mps`. Compute from the data rather than estimating.
5. If a workout was planned that day (`get_calendar`), compare what was done with what was planned, rep by rep.
6. Add context only when load or fatigue is part of the question: `get_training_status`, or `compare_activities` against a similar recent session (its notes say when the two weren't a like-for-like effort).
Read `metrics_meta` and `dataNotes` before interpreting. `metrics_meta` gives moving and elapsed time and pace on one rule (moving pace for pacing, GAP or NGP for effort on hills) and marks numbers that don't apply to this session (`reliable: false` with a reason, such as efficiency on an interval session): leave those out and say why in one clause. `dataNotes` say, for example, that cadence is in steps per minute, or that Garmin sent only a summary.
Answer in this order: one sentence with the verdict, then the evidence with units (reps, splits, paces, heart rate, power), then one practical suggestion. Use the athlete's own thresholds and zones, never age-based formulas. Fit File Forge has no sleep, HRV or stress data. Pain or injury questions get a training-load answer and a pointer to a professional, never a diagnosis.
These steps are defaults. If the athlete asks for something different (shorter, a different focus or order, no chart), do what they ask.
