weekly-plan - SKILL.md Agent Skill

name: weekly-plan description: Plan your training week. Sets how many days you'll train, picks the best days based on weather and schedule, and saves a tentative plan. Use at the start of each week (Sunday/Monday).

Weekly Planner

Review last week, ask schedule preferences, build day-by-day schedule (WL + cardio), save to data/current_week_plan.json.

Inputs

Athlete inputs: available training days, outdoor cardio preference, fatigue/pain
Competition date confirmation/update from data/preferences.json
Program/training context: data/program.json, data/training_log.ndjson, data/prs.json
External context: weather forecast and Strava recent activities (if available)

Outputs

Weekly schedule response (day-by-day WL/cardio plan + rationale)
Saved/updated data/current_week_plan.json including program_name and total_weeks

Workflow

Step 0: Check for competition date

Before asking anything, read data/preferences.json and check for a competition_date field.

If a competition date exists: Show it to the athlete and ask to confirm it's still correct. Also ask if there are any other competitions or events before that date.
If no competition date exists: Ask if there's a competition within the next 4 weeks. If yes, save the date to data/preferences.json as competition_date (ISO format).

Step 1: Ask the athlete (all at once)

Quick weekly planning:
1. Which days are you training this week? (e.g., "Tue, Thu, Sat" or "none")
2. Want to plan outdoor cardio? (yes/no — I'll check weather)
3. How are you feeling? Fatigue: low/medium/high, any pain?

Note: Competition question is handled in Step 0 — do NOT ask again here.

Step 2: Gather data (in parallel)

Last week's log → Read data/training_log.ndjson. Summarize: sessions done, exercises completed vs. skipped, cardio, RPE avg, soreness trend.
Program → Read data/program.json. Calculate week number per CLAUDE.md formula. Look up prescribed exercises for all 5 days.
PRs → Read data/prs.json. Used in Step 3 to compute target weights per CLAUDE.md "Weight Guidance".
Weather (days=7) → Identify outdoor-suitable days per CLAUDE.md "Weather Preferences". Rank by quality.
Strava (days_back=7) → Classify per CLAUDE.md "Strava Activity Types".

After loading data, do a quick log-completeness check (no hard block):

If Strava is available: Cross-check last week's Strava activities against training_log.ndjson. If likely training sessions are missing from the log, ask: "I found sessions in Strava that are not logged. Do you want to log any now before planning, or continue?"
If Strava is unavailable/not configured: Ask: "Are last week's training days accurately logged, or do you want to add anything before I plan this week?"
In both cases, athlete chooses whether to add info now or continue planning. Never block /weekly-plan.

Step 3: Build the schedule

Assign T/S/H/Hybrid per CLAUDE.md "T/S/H Session System". Priority when fewer than 5 days: T → S → H. (0=rest, 1=T, 2=T+S, 3=T+S+H, 4=+Hybrid, 5=full week). If the heavy-work recency trigger in CLAUDE.md is met, prioritize H over S.

Intensity: default normal. Use condensed to pull 1-2 priority exercises from skipped days (cut accessories, max ~6 per session). Use light/mini when fatigued. See condensed example in references/skill_schemas.md.

Weights: For each exercise with a matching PR in prs.json, compute target weight range per CLAUDE.md "Weight Guidance" and show it inline (e.g., Front Squat 5x5 @56-60kg).

Spacing: ≥1 rest day between sessions when possible. Note carry-overs from last week.

Cardio: place on weather-suitable non-WL days. Bike Z2 OK adjacent to T/S. Hard run/ski never before H or heavy S.

Competition taper: D-10→D-5: reduce volume 20-40%. D-4→D-2: light technique. D-1: mini-T/mobility.

Fatigue: Apply CLAUDE.md readiness rules to select mini/standard/full intensity.

Step 4: Save the plan

Read then overwrite data/current_week_plan.json. Include program_name and total_weeks from program.json so /checkin can skip reading the program file. Schema in references/skill_schemas.md.

Step 5: Output

Format per template in references/skill_schemas.md. Display temperatures as °C (°F) per CLAUDE.md.

Failure Modes and Fallbacks

Weather unavailable: plan with log/program data only and skip weather ranking
Strava unavailable/not configured: ask about recent cardio or rely on training log
Missing/limited recent logs: continue planning from program + athlete inputs
Conflicting availability constraints: prioritize requested WL day count and preserve T/S/H ordering

Constraints

Never schedule more WL days than requested
Always save to data/current_week_plan.json with program_name + total_weeks
Maximum 1 protection rule
Schedule is a suggestion — athlete can move sessions
If weather/Strava unavailable, skip or use log data only
Log-completeness checks are advisory only (user choice, no hard-block)