rlacombe/switchback-running/build

Build Training

Trigger

Use for one workout, a week, or a multi-week training block.

Minimum evidence

Read profile, goals, preferences, relevant memory, existing calendar, recent completed training, and current wellness. For progression, establish the latest and preceding complete weeks plus a four-week baseline; use at least 42 complete days for chronic-load claims. Retrieve zones, race demands, weather, and availability when relevant. Use forecasts only for dates covered by get_weather; treat later conditions as uncertainty rather than a forecast.

Use get_events, get_activities, get_wellness, and get_fitness for the required windows. Use get_athlete when profile zones are missing or stale and get_weather with profile coordinates for forecast-range sessions.

Knowledge

Select only the chapters needed for the requested phase and workout type. Common choices are periodization, volume progression, workout types, long runs, strength, or muscular endurance. Treat heuristics as defaults requiring context.

Design

State the training objective and constraints. Verify volume, vertical gain, intensity distribution, recovery, duration, and calendar conflicts. Use athlete history before generic templates. If evidence cannot support a precise target, give a labeled range or ask for the missing fact.

Action

Present a summary before daily detail. Include every workout's purpose, estimated duration, intensity, and alternatives. For Intervals.icu writes, read knowledge/intervals-icu-workout-syntax.md, validate every step, obtain authorization under the contract, write, and read back. With Strava alone, provide portable workout text. Preserve accepted plans and material rationale.