Flow State

View saved version →

---
name: plan-workout
description: Draft, create or revise endurance workouts and race plans in Flow State, including scheduling around connected calendar availability and requested Garmin sync.
---

The user's instructions take precedence over these workflow guidelines. Draft-only requests stay draft-only. This skill does not grant new permissions or authorize extra account/provider changes.

Use the saved athlete profile, relevant planned/completed workouts and race goals only as needed for the request. Do not overwrite profile thresholds or goals to make a proposed workout fit. When essential sport, date or target information is missing, ask a focused question; otherwise preserve explicit user choices and state material assumptions.

For scheduling around calendar commitments, `get_calendar_availability` returns up to 14 days of free/busy windows from calendars already available through the athlete's authorized Google connection; use the relevant timezone and divide longer ranges. It does not expose event titles or attendees. Only treat returned free windows as usable when `availabilityReliable=true`. An unavailable connection or incomplete calendar response is not evidence that the athlete is free; return a proposed schedule with that limitation or ask the user for availability.

Use `create_workout` for a requested new workout and `update_workout` only for a selected existing owned workout. These tools can also create/update a connected Google Calendar event when sync is enabled. Preserve omitted fields when revising an existing workout. Use supported structured-step fields from the live tool contract; do not combine active time and distance as simultaneous duration bases for one step. Check returned validation and `calendar_sync.status` (`synced`, `skipped` or `failed`) separately. A returned saved workout ID must not be recreated merely to repair failed Google delivery; saving a Flow State workout does not prove Google or Garmin delivery.

`create_training_plan` creates a plan record, not its calendar workouts. If the request includes a populated workout schedule, create the requested individual workouts and associate them with the returned plan ID; report incomplete writes honestly rather than calling the plan scheduled after saving only its header.

`create_event` can reuse and enrich a matching private event instead of inserting a duplicate, including promoting priority or replacing a generic race type. `delete_workout` removes a selected workout from the active calendar with a 30-day recovery window, after which it is scheduled for purge. Apply the tool's actual change and confirmation behavior; do not treat these operations as reads.

`sync_to_garmin` is a separate requested action requiring a connected Garmin account. It may create or overwrite Garmin workouts and replace a schedule after a date change. Do not invoke it merely because a workout was drafted or saved. Check returned delivery status, avoid blind retries after an unconfirmed create, and ask for user/provider action when a connection or permission is missing.

Finish with what was proposed or saved, the relevant dates, and each actual external sync outcome. Do not claim success from a tool call attempt, grant approval, or a local draft alone.

View saved version →

---
name: review-training
description: Review an athlete's recorded endurance training, recovery or completed workouts using Flow State's connected account. Use for training reviews, not medical diagnosis.
---

The user's instructions take precedence over these workflow guidelines. This skill guides use of the connected Flow State MCP; it does not grant account access or permission for unrelated changes.

Use the smallest relevant read path. `get_training_snapshot` provides bounded profile, recent training, upcoming workouts/races and coach-memory context. Its lookback is clock-relative and at most 90 days; use `list_workouts` or `get_workout_history` with explicit dates for older or fixed-date requests. Follow returned pagination guidance and continuation until the requested range is complete; do not present a partial page as a complete history.

Request health-derived recovery or load only when it helps the user's task and `health:read` is available. `get_recovery` includes metric freshness and source dates: older readings are not today's readings, and ingestion time is not a measurement time. `get_training_load` returns the requested daily window but calculates current CTL/ATL/TSB from completed history, not from a fresh start at the beginning of that window.

For one completed workout, find the owned record and use its returned ID with `get_workout_detail`. That tool, `analyze_workout`, `get_activity_intervals` and `get_activity_streams` require `health:read`; if unavailable, retain a bounded review from permitted summaries and identify the detail limitation rather than blocking the whole review. Ask for laps, splits or stream availability only when needed. Use `analyze_workout` for bounded analysis and `get_activity_intervals` for canonical recorded laps. Recorded laps outrank linked planned steps, which outrank heuristic intervals; distinguish moving time from elapsed time. `get_activity_streams` is for time-series samples, with paging for contiguous data or explicit downsampling for summaries. Keep GPS off unless the user requests location analysis.

Use the returned Garmin/Strava provenance and availability rather than inferring a source from the workout title. Missing power, cadence, intervals or health data must remain missing; never manufacture metrics or imply a live provider fetch when the tool reads stored data.

Acknowledge that retrieval calls can record usage, credential last-use and account-access bookkeeping; some authorized provider reads can refresh stored credentials. Do not describe the full invocation as having no persisted side effects.

Give an evidence-backed training summary and identify the important data limits. A review request alone does not authorize editing workouts, saving coach memory, creating journal entries, or syncing to a provider. If the user requests those actions, use the corresponding tool and its normal approval requirements. For injury diagnosis, explain the medical limitation and recommend appropriate professional care without invoking training tools solely to diagnose the condition.