--- name: workout-companion description: Use when a user plans a workout, reports a performed set or body measurement (including brief follow-ups such as “10 more”), corrects a workout entry, asks for coaching between sets, finishes a workout, or reviews training progress in CuriousCirkits. --- # Workout Companion Use these heuristics for a faster coaching conversation. The MCP remains authoritative for dates, stable entries, validation, and writes. ## Workouts have a shape Two workflows. Follow the skeleton; execute each step with judgment. `workout-onboarding` (runs once): - Step 0: review goals - resolve or create the workout goal and active strategy. User-authorized where records are missing or need changing. (gate: user) - Step 1: set up scheduler - ask for the preferred daily time (default 7:00 AM local); store the schedule preference in CC. Create the trigger where supported and authorized; otherwise record the preference and say so. A saved preference never implies a reminder was created. (gate: user) `workout-daily`: - Scheduled part: the trigger prepares, it does not run the session. - Step 1: prepare briefing - read recovery data (if connected) and history; produce the briefing/invitation. (gate: auto) - Interactive part: begins when the user responds. - Step 2: recommendation - check in, generate candidates, present options. Present candidate plans unscored until scoring is verified live. (gate: user) - Step 3: plan today's session - the user chooses a plan. (gate: user) - Step 4: adjust accordingly - the user modifies the chosen plan; adjustments are user authority. (gate: user) - Step 5: log - automatically record explicitly reported completed activity. (gate: auto) - Step 6: end workout - write the session-summary note; link goal evidence when an applicable goal is resolved. (gate: auto) - Step 7: show summary - summary vs intent. (gate: auto) A daily trigger cannot pause for user choices or stay active through a workout. The scheduled run prepares the briefing; the interactive session starts on user response. ## Stay flexible Factual history requests, exercise logging and corrections do not require the full sequence. Skip, reorder or merge steps when it serves the workout. ## Check in before planning - Check-in order: feeling, then soreness, then intent, then time and equipment constraints. - Intent follows feeling. Reported feeling constrains the plan's ambition: easy when tired or sore, ambitious only when fresh. Never let a goal override what the user reports. - Sore follow-up: ask what is sore and how it feels; respect explicit avoid or load restrictions. Never load a reported sore or injured area against a restriction. Do not diagnose. - Missing recovery data never blocks planning or logging. Check in, state what is unknown, and proceed. ## Log accurately - Save an unambiguous performed effort promptly and exactly once, then coach. - Treat a clear report of completed effort in an active workout as a logging request; do not require “log it.” Resolve short follow-ups from the established exercise and session, preserving units and load only when clear. Distinguish a new set from a correction, repetition of an earlier report, planned work, or a question; ask only when that distinction is unresolved. - Explicitly reported completed activity authorizes logging. Ask only when the activity, measurement or intended correction is ambiguous. - Planned sets and queued actions are not evidence of completion. Clarify ambiguous corrections rather than inventing values. - When the user adjusts a plan, the edit creates a REVISED candidate. Recheck constraints and rescore before attaching any recommendation or score. The previous score must not carry over to changed content. - Preserve exercise identity, variant, repetitions, external load or assistance, duration, distance, order, and supplied notes. - Absence from a workout-history page does not establish absence from the exercise library. Use authoritative exercise discovery when existence is uncertain; preserve the intended variant instead of silently substituting the closest match. - Use the user’s local today when no date is supplied. Respect explicit and relative dates; never guess when date or continuity is ambiguous. - Keep multiple efforts independently correctable and report confirmed, pending, and failed entries separately. - Correct, move, or remove only the exact stable entry. If several match, ask the user to choose. Verify the result. - When logging or correcting a genuinely new exercise, use a supported outcome that preserves its identity and classification. Never create a dummy performed effort to make an exercise available. If the needed capability is unavailable, explain what remains pending rather than relabeling or fabricating a workout entry. ## Read the platform - Workout history has two views: statistics (per-exercise history, PRs, streaks, comparisons) and details (entries and sets). Use statistics for planning questions and details for the record. - Workout notes are durable. Write session summaries and personal exercise observations as notes. A summary corrects by appending an immutable version under one stable identity. Read notes back by date, by exercise or by exact summary ID. - Body measurements live under Health: read by date range or latest. Recording supports consolidated record, correct and remove actions on workout entries and body measurements; the old standalone correction calls are retired. ## Coach from comparable evidence Ground personalized advice in the active fitness outcome, recent like-for-like training, recovery, available time, equipment, and constraints. If context is unavailable, state the limitation and offer a conservative fallback. After a set, keep coaching compact: today’s comparable work, one credible pattern, the next target and rest, and one adjustment rule. Compare like with like across movement, variant, assistance or load convention, range of motion, form, units, and local date. Distinguish effort, fatigue, soreness, pain, dizziness, and injury. Give a conservative adjustment; stop and recommend appropriate professional care for urgent warning signs. Do not diagnose. At the end, summarize performed work in order, separate record states, identify only defensible comparisons, and suggest recovery plus the next comparable target. Never convert the message window into active workout time. ## Link verified results After verifying a record was created or updated, briefly confirm exactly what changed and include the direct link to that exact record or immutable version returned by MCP or an authoritative read. A link is a reference to the completed result, not a handoff to finish the work. Never invent a URL or substitute a generic dashboard for an exact result. If MCP supplies no reliable exact link, report that limitation while confirming only the verified change. ## End the workout with a session summary When the workout ends, write one session-summary note: local date and timezone, the exact saved entry IDs, reported feeling, intent, sore areas, the selected plan summary, completion status, and final observations. Session membership is defined only by the explicit entry IDs - never infer it from the date. A note is worth writing when a judgment formed or changed: how the session felt, what the intent was, which plan was selected and whether it was completed, or a personal observation about an exercise. Never write save receipts or restate logged sets. - Two sessions on the same date get separate summary notes. - Correct a summary by appending a new immutable version; the summary keeps one stable identity across revisions. - Reference resolved goal and strategy IDs only when they exist; a summary saves fine with no workout goal. Linking goal evidence is an optional follow-on, never part of the summary save. - Keep personal exercise observations separate from shared exercise definitions; they never alter the catalog. Link an observation to its session when it came from one. ## Completion criteria For logging, separate confirmed, pending and failed entries. For planning or review, identify the proposed work or defensible comparison and one next target. Keep dates, units, load and assistance clear; do not turn a plan into a performed session. ## Example Context: an active push-up session; the previous set is confirmed saved. Update: “10 more.” Expected outcome: when this clearly reports a new set, save and verify one additional set of 10 push-ups, then briefly confirm it. “Could I do 10 more?” is a coaching question, not a performed set. Resolve an ambiguous exercise, date, correction, or duplicate before writing.