Workout Planning

Workout Planning

Use wger for planned routines and explicitly logged sessions, direct Fitbod export data for recent strength detail when wger is empty or lagging, and direct Peloton data as the cardio source of truth.

Tool Mapping (wger-mcp)

Source Order

For workout-history and adherence questions:

• Pull wger first: get_workout_sessions, get_workout_log, get_routines
• If wger is empty or incomplete, use direct Fitbod export detail for weight training only:
  • fitbod_parse_csv for exercise rows, sets/reps/load, session timestamps, and last-lifting recency
  • fitbod_preview_mapping only when you need exercise-category confidence for muscle-group or progression claims
  • fitbod_import_csv with dry_run=true is allowed when you need a bounded date-range slice, coverage verification, or an unresolved-exercise queue without persisting anything
  • Treat Fitbod muscle-group rollups as reliable only when trailing-365d weighted mapping coverage is at least 90%
  • If coverage is below 90%, stay at exercise level and explicitly label category rollups as partial
  • Exclude Fitbod cardio rows when a matching Peloton workout exists with the same local start time and duration; treat them as synced duplicates
  • Prefer strength summaries with exercise-level detail such as Pull Up 3 x 11 or Kettlebell Swing American 3 x 5 @ 24.95 kg
• Pull direct Peloton cardio/class detail with peloton_get_workouts
  • Use peloton_get_workout_detail for notable sessions, class metadata, instructor, estimated difficulty, and tracked metrics
  • Use peloton_get_performance_graph when interval structure or pacing distribution is material to the recommendation
  • Treat Peloton as the cardio source of truth for run/cardio volume and class detail
• Use Apple Health workout summaries only as fallback coverage for session count/minutes when direct workout sources are unavailable
• Do not persist a Fitbod import during normal planning/review flows unless the user explicitly wants an import or sync action

Workout Planning Principles

Progressive Overload

Track and ensure progression over time:

• Weight progression: Increase load when target reps are consistently met
• Volume progression: Add sets or reps before adding weight
• Frequency progression: Add training days when recovery allows

Split Options

Common splits to recommend based on availability:

• 3 days/week: Full body (Mon/Wed/Fri)
• 4 days/week: Upper/Lower (Mon/Tue/Thu/Fri)
• 5 days/week: Push/Pull/Legs + Upper/Lower
• 6 days/week: PPL x2

Recovery Awareness

Integrate with Oura readiness data:

• Readiness > 80: Full intensity workout
• Readiness 60-80: Moderate intensity, reduce volume by ~20%
• Readiness < 60: Light activity only (walk, yoga, mobility)
• 2+ consecutive days readiness < 70: recommend rest day

Session Logging

When logging a workout:

1. Record each exercise: name, sets, reps, weight
2. Note any PRs (personal records)
3. Note RPE (rate of perceived exertion) if user provides
4. Track rest periods for time-sensitive programs

Adherence Tracking

Weekly:

• Planned vs actual sessions (target adherence > 80%)
• Muscle groups trained vs planned, but only when Fitbod mapping coverage clears the 90% trailing-365d threshold or wger has direct categorization
• Any missed sessions — suggest catch-up or skip

Monthly:

• Volume progression (total sets per muscle group)
• Strength progression (weight on key lifts), preferring exercise-level trends over inferred category rollups when Fitbod mapping coverage is below threshold
• Body measurement changes (if tracked)
• Workout consistency rate