strava-next-week-planner

mizunyang's avatarfrom mizunyang

Generate a next-week training plan from weekly load + risk outputs (derived from Strava MCP data).

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When & Why to Use This Skill

The strava-next-week-planner is a data-driven Claude skill designed to bridge the gap between raw fitness metrics and actionable training schedules. By analyzing Strava MCP data—specifically weekly load and injury risk levels—it automates the creation of a personalized 7-day training plan. The skill prioritizes athlete safety through intelligent guardrails, such as volume increase caps and recovery-focused adjustments, ensuring that users stay consistent with their fitness goals while minimizing the risk of overtraining.

Use Cases

  • Automated Weekly Workout Planning: Generate a structured 7-day training calendar based on the last four weeks of Strava activity data, including specific 'why' justifications for each session.
  • Injury Prevention and Risk Management: Automatically adjust training intensity by replacing high-key sessions with recovery or Zone 2 workouts when the system detects high-risk metrics.
  • Sustainable Volume Scaling: Apply professional training heuristics, such as a 10% weekly volume increase cap, to ensure progressive overload without compromising long-term physical health.
  • Goal-Oriented Base Building: Create customized schedules tailored for 'base building' or specific performance targets, integrating rest days and easy sessions to optimize physiological adaptation.
namestrava-next-week-planner
descriptionGenerate a next-week training plan from weekly load + risk outputs (derived from Strava MCP data).

Goal

Create a realistic next-week plan aligned with the user's goal and current risk level.

Procedure

  1. Fetch 4-week context via weekly_stats(weeks=4, week_start=monday, tz_name=Asia/Tokyo).
  2. Optionally call detect_last_ride_and_comment() to tailor tone and highlight the latest ride.
  3. Ask/Infer goal:
    • default: base building (if not specified)
  4. Output a 7-day plan:
    • 1 key session max (or none if risk=high)
    • 2-4 easy sessions (Z2)
    • at least 1 rest day
    • include a brief "why" for each day
  5. Include guardrails:
    • cap weekly volume increase (e.g., ~10% heuristic)
    • if risk high: emphasize recovery

Output format (Markdown)

  • Weekly objective
  • Day-by-day bullets (Mon..Sun)
  • Safety notes