| 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)
- 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.
- 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?
- 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
