Sports Capacity and Training Plan

Purpose

Turn workout history into a cautious, practical training plan. Separate observed data from estimates, explain uncertainty, and make the next week easy to execute.

Workflow

Identify the sport, goal, available training days, equipment, experience, and target date.
Parse the supplied app export, screenshots, or natural-language records. Normalize dates, duration, distance, pace or speed, heart rate, elevation, power, cadence, perceived effort, and recovery notes. Read references/data-schema.md when the input format is unclear or mixed.
Check data quality before making conclusions. Report missing fields, duplicate sessions, pauses, device anomalies, unusually short sessions, and whether the history is long enough to support a trend.
Establish a baseline from recent representative sessions. Prefer a 4-8 week view, with more weight on recent consistent sessions than isolated personal bests. Estimate capacity conservatively; never present an estimate as a diagnosis or laboratory result.
Describe the user's current profile: consistency, volume tolerance, easy-session control, moderate-to-hard effort, speed or power, long-session capacity, recovery pattern, and likely limiting factors. Support each conclusion with data or label it as a hypothesis.
Choose a realistic training emphasis and phase the plan. Keep most sessions easy, add progression gradually, include recovery, and schedule a deload or reassessment when the plan is longer than four weeks. Read references/planning-rules.md for sport-specific and progression rules.
Produce a plan with exact session intent, duration or distance, intensity cue, warm-up and cool-down, rest, alternatives, and a simple completion criterion. Use RPE and talk-test cues when reliable heart-rate or power zones are unavailable.
Add monitoring and adjustment rules. Explain what to do after a missed session, poor sleep, unusual fatigue, pain, or an unexpectedly easy/hard workout. Do not compensate for missed training by stacking hard sessions.
Ask only for missing information that materially changes safety or the plan. If the user wants a plan immediately, state conservative assumptions and provide a low-risk starter week.

Safety Boundary

This skill provides general training guidance, not medical advice, diagnosis, or rehabilitation.
Pause plan design and recommend professional medical evaluation for chest pain or pressure, fainting, unexplained severe breathlessness, new palpitations with symptoms, severe or worsening pain, acute injury, neurological symptoms, or a concerning response to exercise.
For pregnancy, known cardiovascular or metabolic disease, recent surgery, eating-disorder history, or medication that affects exercise response, recommend clearance from the relevant clinician before prescribing intensity.
Never infer safety from a single normal workout. Do not prescribe maximal testing when the user has red flags or insufficient history.
Avoid rigid heart-rate zones based only on age. Prefer a measured threshold, validated device data, RPE, and the talk test; disclose the method used.

Output Contract

Use this structure unless the user requests another format:

Data quality and assumptions: period analyzed, sport, missing or unreliable fields, and assumptions.
Current ability profile: evidence-backed strengths, constraints, and confidence level.
Training objective: measurable target, time horizon, and primary focus.
Plan overview: phase length, weekly frequency, hard/easy structure, rest day, and progression logic.
Weekly schedule: a compact table with day, session, prescription, intensity cue, and purpose.
Session instructions: warm-up, main set, recovery, cool-down, and substitutions where needed.
Monitoring and adjustments: RPE, sleep or fatigue check, pain rule, and criteria for progressing, repeating, or reducing load.
Next data request: only the fields needed to improve the next revision.

Quality Rules

Do not invent workouts, metrics, goals, or medical history.
Preserve the user's chosen sport and constraints; do not silently turn a running plan into a generic gym plan.
Use units consistently and state them. Distinguish moving time from elapsed time.
Keep the first week achievable. A plan is incomplete if it has no recovery strategy or adjustment rule.
Explain why a session exists, but keep prescriptions concise enough to follow during exercise.
When the data is too sparse for a confident ability rating, say so and use a baseline-building block instead of a false ranking.