garmin-trainer

Name: garmin-trainer
Author: bpauli

23stars10forks

How to install garmin-trainer?

bpauli/gccli/garmin-trainer

$npx -y skills add bpauli/gccli --skill garmin-trainer

Installs into the current project.

Summary

Adaptive 12-week training plan generator using Garmin Connect data. Creates structured workouts and schedules them on your Garmin calendar. Use this skill whenever the user asks about training plans, workout scheduling, race preparation, building fitness for upcoming events, or w

Files · 1

View on GitHub

SKILL.md

1	# Garmin Trainer
2
3	Generate an adaptive 12-week training plan based on real Garmin Connect data. The plan accounts for all upcoming events (races across different sports), current fitness level, recent training load, and recovery status. Each run of this skill pulls fresh data so the plan stays current.
4
5	For all gccli command examples (data gathering, workout creation, scheduling), read `references/gccli-commands.md`.
6
7	## Step 0: Choose a Training Philosophy
8
9	Before building the plan, ask the user which coaching philosophy to follow. Present these six options — each shapes how the plan balances intensity, volume, strength work, and recovery:
10
11	### 1. Joe Friel — Periodization Bible
12	Based on "The Triathlete's Training Bible". Classic structured periodization with distinct phases (base → build → peak → race). Strength training is integral, progressing from anatomical adaptation (high rep, low weight) through max strength to explosive power as the season advances. Includes year-round mobility work. Best for athletes who like structure and measurable progression.
13
14	- Intensity split: ~75% easy / 5% tempo / 20% high intensity (shifts across phases)
15	- Strength: 2-3x/week in base phase (full-body compound lifts), tapering to 1x/week maintenance closer to events
16	- Mobility: dynamic stretching before sessions, 10-15min flexibility routine post-workout
17
18	### 2. Matt Fitzgerald — 80/20 Polarized
19	From "80/20 Triathlon". Strictly 80% of training time at low intensity (zones 1-2), 20% at moderate-to-high intensity (zones 3-5). No junk miles in between. Research-backed approach that builds a massive aerobic engine while keeping the hard sessions truly hard. Supplemental strength focused on injury prevention rather than performance.
20
21	- Intensity split: 80% easy (strictly enforced) / 20% moderate-to-hard
22	- Strength: 2x/week functional strength and injury prevention (single-leg work, hip stability, core)
23	- Mobility: foam rolling and dynamic mobility as part of warmup/cooldown routines
24
25	### 3. Phil Maffetone — MAF Method
26	Heart rate-based aerobic development. All easy training stays below the MAF heart rate (180 minus age, adjusted for health/fitness). Build a huge aerobic base before adding any intensity. Holistic philosophy that treats nutrition, sleep, and stress management as part of training. Strength is bodyweight and functional movement focused.
27
28	- Intensity split: 90-100% below MAF HR in base building, intensity added only when aerobic base plateaus
29	- MAF HR formula: 180 - age (subtract 5 if recovering from illness/injury, add 5 if consistently training 2+ years injury-free)
30	- Strength: 2x/week bodyweight and functional movement (planks, lunges, squats, hip bridges)
31	- Mobility: daily 15-20min routine — yoga-style flows, hip openers, thoracic spine mobility. Treated as non-negotiable, not optional
32
33	### 4. Kristian Blummenfelt — Norwegian Method
34	Threshold-heavy, data-driven approach pioneered by coach Olav Aleksander Bu. High volume of lactate-guided threshold work — more time at threshold than traditional plans, but carefully controlled via lactate (or HR proxy). Double sessions common. Strength training is functional and explosive, supporting sport-specific power. Very demanding — best for experienced athletes with a solid training base.
35
36	- Intensity split: ~75% easy / 20% threshold / 5% VO2max (notably more threshold than other methods)
37	- Strength: 2-3x/week functional and explosive work (Olympic lift derivatives, plyometrics, heavy squats)
38	- Mobility: integrated into warmup routines, focused on range of motion for swim/bike/run efficiency
39
40	### 5. Dan Lorang — Data-Driven Individualization
41	Coach of Jan Frodeno and Anne Haug (both Ironman world champions). Highly individualized, technology-driven approach that relies on power meters, lactate diagnostics, and continuous data analysis. Periodization is fluid rather than rigid — training blocks are adjusted based on real-time performance data, not fixed calendars. Combines high aerobic volume with precisely dosed threshold and VO2max work. Strength

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Type

garmin-trainer

23stars10forks

View on GitHub

How to install garmin-trainer?

bpauli/gccli/garmin-trainer

$npx -y skills add bpauli/gccli --skill garmin-trainer

Installs into the current project.

Summary

Files · 1

View on GitHub

SKILL.md

1	# Garmin Trainer
2
3	Generate an adaptive 12-week training plan based on real Garmin Connect data. The plan accounts for all upcoming events (races across different sports), current fitness level, recent training load, and recovery status. Each run of this skill pulls fresh data so the plan stays current.
4
5	For all gccli command examples (data gathering, workout creation, scheduling), read `references/gccli-commands.md`.
6
7	## Step 0: Choose a Training Philosophy
8
9	Before building the plan, ask the user which coaching philosophy to follow. Present these six options — each shapes how the plan balances intensity, volume, strength work, and recovery:
10
11	### 1. Joe Friel — Periodization Bible
12	Based on "The Triathlete's Training Bible". Classic structured periodization with distinct phases (base → build → peak → race). Strength training is integral, progressing from anatomical adaptation (high rep, low weight) through max strength to explosive power as the season advances. Includes year-round mobility work. Best for athletes who like structure and measurable progression.
13
14	- Intensity split: ~75% easy / 5% tempo / 20% high intensity (shifts across phases)
15	- Strength: 2-3x/week in base phase (full-body compound lifts), tapering to 1x/week maintenance closer to events
16	- Mobility: dynamic stretching before sessions, 10-15min flexibility routine post-workout
17
18	### 2. Matt Fitzgerald — 80/20 Polarized
19	From "80/20 Triathlon". Strictly 80% of training time at low intensity (zones 1-2), 20% at moderate-to-high intensity (zones 3-5). No junk miles in between. Research-backed approach that builds a massive aerobic engine while keeping the hard sessions truly hard. Supplemental strength focused on injury prevention rather than performance.
20
21	- Intensity split: 80% easy (strictly enforced) / 20% moderate-to-hard
22	- Strength: 2x/week functional strength and injury prevention (single-leg work, hip stability, core)
23	- Mobility: foam rolling and dynamic mobility as part of warmup/cooldown routines
24
25	### 3. Phil Maffetone — MAF Method
26	Heart rate-based aerobic development. All easy training stays below the MAF heart rate (180 minus age, adjusted for health/fitness). Build a huge aerobic base before adding any intensity. Holistic philosophy that treats nutrition, sleep, and stress management as part of training. Strength is bodyweight and functional movement focused.
27
28	- Intensity split: 90-100% below MAF HR in base building, intensity added only when aerobic base plateaus
29	- MAF HR formula: 180 - age (subtract 5 if recovering from illness/injury, add 5 if consistently training 2+ years injury-free)
30	- Strength: 2x/week bodyweight and functional movement (planks, lunges, squats, hip bridges)
31	- Mobility: daily 15-20min routine — yoga-style flows, hip openers, thoracic spine mobility. Treated as non-negotiable, not optional
32
33	### 4. Kristian Blummenfelt — Norwegian Method
34	Threshold-heavy, data-driven approach pioneered by coach Olav Aleksander Bu. High volume of lactate-guided threshold work — more time at threshold than traditional plans, but carefully controlled via lactate (or HR proxy). Double sessions common. Strength training is functional and explosive, supporting sport-specific power. Very demanding — best for experienced athletes with a solid training base.
35
36	- Intensity split: ~75% easy / 20% threshold / 5% VO2max (notably more threshold than other methods)
37	- Strength: 2-3x/week functional and explosive work (Olympic lift derivatives, plyometrics, heavy squats)
38	- Mobility: integrated into warmup routines, focused on range of motion for swim/bike/run efficiency
39
40	### 5. Dan Lorang — Data-Driven Individualization
41	Coach of Jan Frodeno and Anne Haug (both Ironman world champions). Highly individualized, technology-driven approach that relies on power meters, lactate diagnostics, and continuous data analysis. Periodization is fluid rather than rigid — training blocks are adjusted based on real-time performance data, not fixed calendars. Combines high aerobic volume with precisely dosed threshold and VO2max work. Strength

People who liked this also viewed

6 picks

Type