plan-workout

name	plan-workout
description	Plan the next training session based on recent training, recovery status, and goals. Use when the user asks "plan my next workout", "what should I train", "next session", or similar.
user-invocable	true
allowed-tools	Read, Bash, Grep, Glob, Agent

Plan the next training session. Save to data/training/programs/next-session-YYYY-MM-DD.md.

Data to gather (use parallel subagents)

1. Training history: Read ALL files in data/training/log/. Run source .venv/bin/activate && python scripts/analyze.py strength. Need the full picture — every exercise, every weight, every note about how it felt.
2. Recovery status: Read recent data/garmin/sleep/, data/garmin/vitals/, and data/garmin/workouts/ (last 2 weeks). How recovered is the user? What other activities have they done recently?
3. Goals & plans: Read data/profile/goals.md and any active plan in data/training/programs/plan-*.md.

Output structure

# Next Session Plan — YYYY-MM-DD

## Recovery Check
<sleep, HRV, body battery, days since last session — quick assessment>

## Session Goal
<one sentence: what to focus on and why>

## Warm-up
<e.g. roeien 8-10 min>

## Main Work
<exercises with sets x reps @ weight, each with brief rationale referencing last session>

## Notes
<anything to watch for, when to back off, optional cool-down/stretching>

Guidance

Reference actual numbers from previous sessions for every weight recommendation. Use your own reasoning, but keep these principles in mind:

Recovery-based intensity:

• Poor recovery (body battery < 30, HRV well below avg, sleep < 5hrs): reduce weights ~10%, fewer sets, focus on form and mobility
• Moderate recovery: maintain current weights and volume
• Good recovery (body battery > 60, HRV above avg, sleep > 7hrs): push — add weight or volume

Progression logic:

• Last session hit all prescribed reps cleanly → increase weight (2.5kg machines, 1kg dumbbells)
• Last session failed reps on the last set → repeat same weight
• Exercise plateaued for 3+ sessions → change stimulus (pause reps, drop sets, different rep range, more volume)
• 10+ days since last session → don't increase, focus on re-establishing the movement

Other considerations:

• Avoid training the same muscle groups within 48 hours
• Consider all goals — not just strength. If the user hasn't done yoga/running in a while and those are goals, mention it
• Notes from previous sessions matter — "zwakke dag" or "net gehaald" are signals about readiness