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morning-check

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UpdatedMarch 13, 2026 at 04:52

Morning health check — last night's sleep quality, readiness score, and recovery recommendations.

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hvkshetry

hvkshetry/StewardOS

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Related occupationsSOC

Based on SOC occupation classification

Exercise PhysiologistsHealthcare Practitioners and Technical Occupations·SOC 29-1128

SKILL.md

readonly

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]

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/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]