/build — Build & Schedule Workouts

The user will describe what they need (e.g., "plan next week", "build a 4-week block", "create a long run for Saturday", "I need a tempo workout tomorrow").

Step 1: Read knowledge base

Read these coaching files to inform workout design:

• knowledge/periodization.md

  — phase structure, block design, intensity ordering

• knowledge/workout-types.md

  — workout definitions, RPE targets, work:rest ratios

• knowledge/volume-progression.md

  — safe ramp rates, recovery week placement

• knowledge/long-runs.md

  — if building long runs or multi-day plans

• knowledge/muscular-endurance.md

  — if building ME sessions

• knowledge/strength-training.md

  — if scheduling strength work alongside running

Step 2: Gather context

Fetch data using MCP tools (call them directly, in parallel where possible):

• Fitness endpoint for the last 14 days — current CTL/ATL/TSB trend
• Activities endpoint for the last 14 days — recent training load and volume
• Events endpoint for the date range the user is asking about — existing planned workouts
• Wellness endpoint for the last 7 days — sleep, HRV, fatigue trends

Step 3: Design the plan

Based on the user's request and the data:

• Respect current fitness level and volume progression (no >10% weekly increase)
• Follow periodization principles (easy/hard alternation, step-back weeks every 3–4 weeks)
• Use the athlete's actual zones from

  athlete/profile.md

  for intensity prescription
• If planning multiple weeks, include a step-back week at ~70% volume every 3–4 weeks
• Consider the race date if one is set — work backward from taper
• Check for existing events in the date range and work around them (or note conflicts)

Step 4: Write workouts using description syntax

Build each workout's

description

field using the Intervals.icu workout text format. The API parses this to generate structured workout steps.

Syntax reference

Sections:

• Warmup

  /

  Cooldown

  — special section names

• Main Set 3x

  — repeating section (number before

  x

  )

• 3x

  on its own line before steps also works

Duration/distance:

• Time:

  1h

  ,

  10m

  ,

  30s

  ,

  1m30

  ,

  5'

  ,

  30"

• Distance:

  2km

  ,

  1mi

  ,

  400m

Intensity (running):

• Pace percentage:

  78-82%

  ,

  90%

• LTHR percentage:

  95% LTHR

• Zones:

  Z2

  ,

  Z4

  (pace zones),

  Z2 HR

  ,

  Z4 HR

  (HR zones)
• Ramps:

  10m ramp 50%-75%

• Cadence target:

  10m 75% 90rpm

Example workout:

Warmup
- 15m ramp 60-75%

Main Set 3x
- 8m 88-92%
- 3m 60%

Cooldown
- 10m easy

Step 5: Present the plan

Display each day's workout clearly:

• Date — Workout name
  • Type (Run, Ride, etc.), planned duration, planned distance
  • Workout description (the structured text)
  • Brief coaching rationale for the session

If planning multiple weeks, show a week-by-week summary table first, then the daily detail.

Step 6: Wait for confirmation

Explicitly ask: "Should I add these workouts to your calendar?"

Do NOT call the create event endpoint until the user confirms. If they want changes, revise and show again.

Step 7: Create events

After confirmation, for each workout call the create event endpoint with:

• category

  :

  "WORKOUT"

• start_date_local

  : the date in

  YYYY-MM-DD

  format

• name

  : workout name

• description

  : the structured workout text from Step 3

• type

  : sport type (e.g.,

  "Run"

  ,

  "Ride"

  )

• moving_time

  : planned duration in seconds (if specified)

• distance

  : planned distance in meters (if specified)

Show confirmation of all created events with their IDs.