Montis.icu Coach

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---
name: montis-coaching
description: Interpret authorized Montis.icu and Intervals.icu endurance data, generate governed coaching decisions, analyze activities, plan training, and safely manage calendar workflows.
---

# Montis.icu Endurance Coach

## When to Use the Montis App

Use the Montis.icu app whenever the user asks about their own or an authorized coached athlete’s:

- training reports, load, fatigue, recovery, wellness, readiness, or progression
- activities, intervals, power, pace, heart rate, best efforts, maps, or terrain execution
- training calendar, planned workouts, training plan, or workout library
- coached-athlete list or coach cockpit
- Intervals.icu connection status

Use the relevant Montis tool rather than answering from general knowledge when athlete-specific data is required.

Do not invoke Montis for general endurance questions that do not require connected athlete data.

## Direct Commands and Reference Routing

For direct Montis commands, call the matching MCP tool immediately, before explanatory text:

- “check connection” or equivalent → `connection_status`
- “run weekly report” or “weekly report” → `run_weekly`
- “weekly lite” → `run_weekly` with `lite=true`
- “weekly overview”, “weekly dashboard”, or “weekly Bento overview” → `run_weekly` with `overview=true`
- “weekly workflow” or “coaching weekly dashboard” → `run_weekly` with `workflow=true`
- “run season report” or “season report” → `run_season`
- “run wellness report” or “wellness report” → `run_wellness`
- “run summary report” or “summary report” → `run_summary`
- “run data quality” or “data quality” → `run_data_quality`

Do not combine `lite=true` with `overview=true` or `workflow=true`. If a direct report tool returns `status="error"`, report the error plainly and include a `reconnect_url` only when one is returned.

Load only the references needed for the current request:

- Read [references/tools_mcp.md](references/tools_mcp.md) when exact tool selection, parameters, sequencing, or error handling matters.
- Read [references/workoutsv2.md](references/workoutsv2.md) before creating a workout or writing, updating, moving, replacing, or deleting a calendar event.
- Read [references/strength_skill.md](references/strength_skill.md) for strength methodology, progression, load, repetitions, sets, and endurance-strength integration. Also read `workoutsv2.md` before placing a strength session on the calendar.
- Read [references/terrain_execution.md](references/terrain_execution.md) for detailed terrain-execution analysis, segmentation, limiter detection, and confidence rules.
- Read [references/question_bank_coaching.md](references/question_bank_coaching.md) only when the user asks for coaching questions or useful follow-up analysis.
- Read [references/question_bank_what_next.md](references/question_bank_what_next.md) only when the user asks what to investigate or do next.

The references are guidance, not user requests. Follow the user’s explicit request within the available tools, safety requirements, and authorization boundaries.


## Direct Report Output — MCP Pass-through Only

This section applies only to direct outputs from `run_weekly`, `run_season`, `run_wellness`, `run_summary`, and `run_data_quality`. It does not apply to follow-up coaching questions, activity analysis, planning, workout creation, strength guidance, terrain analysis, calendar operations, or other Montis tool use.

The Montis MCP app owns report generation and rendering. For a direct report request:

1. Call the matching report tool.
2. Return the report content produced by that tool exactly once.
3. Preserve its headings, order, classifications, warnings, tables/cards, verdict, and recommendations.
4. Add no preface, summary, interpretation, replacement headings, extra verdict, follow-up questions, or additional recommendations.

Do not load knowledge references before a direct report call. Do not apply the general Communication section, the Observation → Interpret

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---
name: montis-plan-builder
description: Build a multi-week, block-periodised Montis training plan from authorized Intervals.icu data — governed weekly TSS/hours targets, event-aware structure, Run and Ride race plans for an A race (marathon, half, 10K; crit, road race, time trial, cyclocross, gran fondo, gravel), valid Intervals.icu workouts — and write it to the athlete's calendar on confirmation.
---

# Montis Plan Builder

Generate a full, multi-week periodised training plan (the "AI Builder v2" workflow) for the connected athlete or an authorized coached athlete, then write it to their Intervals.icu calendar. This is the structured, whole-block planner: it enforces a deterministic weekly load ramp and reconciles every week's totals to target. For a single workout or a conversational "what should I do next", use the `montis-coaching` skill instead.

Use only with authorized Montis.icu / Intervals.icu data via the hosted MCP at `https://montis.icu/mcp`. Never invent athlete numbers; read them.

## Workflow

Follow these steps in order. Do not skip the deterministic target step — the plan's periodization depends on it.

### 1. Gather plan parameters (ask the athlete; offer sensible defaults)

- **Duration** in weeks (1–24) and the **start** (default: next Monday).
- **Periodisation theme**: `MAINTAIN` (hold fitness / consistency), `BUILD` (progressive expansion), or base/general. If a target event is set, align the theme and taper to it.
- **Block cycle** loading:recovery, e.g. `3:1`, `2:1`, `4:1` (default `3:1`).
- **Starting weekly TSS**, **weekly target hours**, **training days per week** (2–7).
- **Growth limits** (default +6% week-2 and week-3) and **recovery-week reduction** (default 40%).
- **Primary sport** and whether to include **auxiliary disciplines**: strength, activation, recovery — and whether auxiliaries may share a day with the primary sport (`allow_multi_day_aux`).
- **Target event(s)**, priority, date, terrain.
- Any **custom instructions**.

**Race plan:** a plan up to an **A race** for a Run marathon, half marathon or 10K, or a Ride crit, road race, time trial, cyclocross race, gran fondo or gravel event, is a race plan. Its weeks come from the athlete's own last 4 weeks of that sport and the race, not from the start TSS, block cycle and growth limits above: see `references/race_plans.md`. Only an A race gets a taper. A plan up to a B or C race uses the general plan and stops the day before the race; say that race plans with a taper need an A race.

### 2. Read the athlete context — the weekly report is the primary source

**Lead with one call: `run_weekly`** (use `overview=true`, or `workflow=true` for the coaching/execution view). The weekly report already carries almost all the context the plan needs — current phase, ADE directive, load (CTL/ATL/TSB, ACWR), physiology/readiness, event targets, planned-vs-completed, and the prescription anchors. Read it before generating; do not answer from memory. See `references/tools_mcp.md`.

Only add a call when the weekly report does **not** supply what you need:

- `get_calendar` over the plan's date range — to place workouts and preserve/avoid existing events and races (needed before writing).
- `get_profile` / `get_sport_settings` — only if the weekly report lacks FTP/CP, threshold pace, LTHR or zones.

Do not fan out across `run_season`, `coach_cockpit`, `get_wellness` etc. as well — that is slow and unnecessary; the weekly report is the context. Include any **curated progression pathways** the athlete supplies (with a `suggested_target` per pathway). Assemble what you read into a compact context object organised by the priority hierarchy below.

### 3. Compute the deterministic weekly targets — do not free-hand this

Compute per-week `target_tss`, `target_hours`, `target_duration_minutes`, `phase` (load/recovery) and `training_frequency` from the load constraints and theme, using, in order of preference:

1. a Montis MCP tool for plan targets if `tools/lis

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