morning-check

name: morning-check description: Morning health check — last night's sleep quality, readiness score, and recovery recommendations. user-invocable: true

/morning-check — Morning Health Check

Quick morning check-in with sleep and readiness data to set the day's activity level.

Steps

1. Sleep Summary (Oura)

Pull last night's sleep data:

• Sleep score (0-100)
• Total sleep time and time in bed
• Sleep stages: deep, REM, light, awake (duration and %)
• Sleep latency (time to fall asleep)
• Sleep efficiency (time asleep / time in bed)

2. Readiness (Oura)

• Readiness score (0-100)
• Key contributors: HRV balance, recovery index, resting HR, temperature
• Comparison to 14-day baseline

3. Activity Context (Apple Health)

• Yesterday's steps and active energy
• Yesterday's exercise minutes
• Was yesterday a workout day?
  • Pull wger first for logged sessions if available
  • If wger is empty or incomplete, use fitbod_parse_csv for prior-day weight-training detail and peloton_get_workouts for prior-day cardio activity
  • Exclude Fitbod cardio rows when a matching Peloton workout exists with the same local start time and duration; treat them as synced duplicates
  • Use peloton_get_workout_detail when the most recent cardio class needs instructor, class type, difficulty, or interval detail
  • Use fitbod_preview_mapping only when you need lifting muscle-group confidence or category rollups
  • Use Apple Health workout summaries only as fallback coverage when direct workout sources are missing
  • Only report Fitbod muscle-group detail when trailing-365d weighted mapping coverage is at least 90%; otherwise report exercise-level detail and label muscle-group coverage as partial

4. Recovery Recommendation

Based on readiness score:

• Readiness > 80: Full intensity day — good for challenging workouts
• Readiness 60-80: Moderate day — lighter workout, watch energy levels
• Readiness < 60: Recovery day — light activity only (walk, stretch, yoga)

5. Output

## Morning Check — [Date]

### Sleep
- Score: X/100
- Duration: Xh Xm | Efficiency: X%
- Deep: Xh Xm | REM: Xh Xm
- HRV: X ms (baseline: Y ms)

### Readiness
- Score: X/100
- RHR: X bpm (baseline: Y)
- Temperature: +/- X°C

### Yesterday
- Steps: X | Active Energy: X kcal
- Workout: [Yes/No — details]

### Today's Recommendation
[Recovery / Moderate / Full intensity]
[Specific suggestion based on data]