Examples

Working implementations for Section 11 integrations.

Available Methods

Folder	Description	Status
SETUP_ASSISTANT.md	Interactive AI-guided setup — paste into any AI chat	✅ Ready
json-auto-sync	Automated GitHub Actions sync (every 15 min)	✅ Ready
json-local-sync	Automated local sync for agentic platforms (no GitHub)	✅ Ready
json-manual	Manual export from Mac/PC	✅ Ready
reports	Pre/post workout report templates	✅ Ready
agentic	Write planned workouts to Intervals.icu calendar (code execution required)	✅ Ready
workout-library	Structured workout templates for AI prescription	✅ Ready
json-examples	Example JSON output (v3.86 schema reference)	✅ Ready

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Quick Start

Option A: Automated Sync (Recommended for web chat)

Best for: Always-fresh data via GitHub, zero maintenance after setup.

→ json-auto-sync/SETUP.md

Option B: Manual Export

Best for: One-off exports, different time ranges, no GitHub needed.

→ json-manual/SETUP.md

Option C: Local Automated Sync

Best for: Agentic platforms (OpenClaw, Claude Code, Cowork, etc.) running on the same machine as your data. Always-fresh data, no GitHub needed, maximum privacy.

→ json-local-sync/SETUP.md

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Shared Files

Both methods use the same sync.py script and produce these files:

File	Purpose	Auto-created
latest.json	Current 7-day training data for AI consumption	Yes
history.json	Longitudinal data — daily (90d), weekly (180d), monthly (3y)	Yes
intervals.json	Per-interval segment data for recent structured sessions	Yes
ftp_history.json	FTP tracking for Benchmark Index	Yes
archive/	Timestamped snapshots (auto-sync only)	Yes

See json-examples/ for example output showing the full v3.86 schema.

# Manual local export
python sync.py --output latest.json

# Push to GitHub
python sync.py

# Different time range
python sync.py --days 90 --output 90days.json

See individual SETUP.md files for detailed instructions.

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Data Output

All methods produce the same JSON structure compatible with Section 11 protocol:

latest.json
├── READ_THIS_FIRST      → AI instructions + quick stats + wellness_field_scales legend
├── metadata             → Timestamps, version
├── alerts               → Graduated severity flags (info → alarm)
├── readiness_decision   → Pre-computed go/modify/skip with signal breakdown
├── summary              → Activity breakdown by type
├── current_status
│   ├── fitness          → CTL, ATL, TSB, ramp_rate
│   ├── thresholds       → FTP, eFTP, LTHR, W', P-max, VO2max (per-sport)
│   └── current_metrics  → Weight, RHR, HRV, sleep, subjective state, vitals, body comp
├── derived_metrics      → Section 11 calculated values (see below)
│   ├── capability       → Durability, EF, HRRc trends + TID drift (7d vs 28d)
│   └── phase_detection  → Dual-stream phase detection with confidence
├── recent_activities    → Detailed activity data with zones, EF, HRRc, has_intervals
├── wellness_data        → Daily HRV, RHR, sleep, subjective state, vitals, nutrition, lifestyle
├── planned_workouts     → Upcoming scheduled sessions with workout_summary
├── workout_summary_stats → Planned-vs-actual matching statistics
├── weekly_summary       → Aggregated totals
└── race_calendar        → Upcoming races, taper/race-week alerts

history.json
├── data_range           → Earliest/latest dates, total months
├── ftp_timeline         → Indoor/outdoor FTP change history
├── data_gaps            → Detected gaps in training data
├── summaries            → Period aggregates (90d, 180d, 1y, 2y, 3y)
├── daily_90d            → Day-by-day detail (last 90 days)
├── weekly_180d          → Week-by-week (last 180 days)
└── monthly_1y/2y/3y     → Month-by-month (up to 3 years)

intervals.json (on-demand — load when analysing activities with has_intervals: true)
├── generated_at         → Timestamp
├── version              → sync.py version
└── activities[]         → Per-activity interval segments
    ├── activity_id      → Matches id in latest.json recent_activities
    ├── interval_summary → Group summary (e.g., "4x 9m56s 259w")
    └── intervals[]      → WORK + RECOVERY segments with power, HR, cadence, zone, decoupling

Derived Metrics

Pre-calculated values for Section 11 compliance — AI should use these, not calculate its own:

Metric	Description
acwr	Acute:Chronic Workload Ratio (0.8–1.3 optimal)
recovery_index	HRV/RHR composite (>1.0 = good recovery)
monotony / strain	Training variability (Foster)
grey_zone_percentage	Z3 time % — minimize in polarized training
quality_intensity_percentage	Z4+ time % — target ~20%
polarisation_index	Easy time ratio — target ~0.80
consistency_index	Plan adherence (completed/planned)
phase_detected	Auto-detected: Build, Base, Peak, Taper, Deload, Recovery, Overreached, null
phase_detection	Full phase detection object: phase, confidence, reason_codes, basis (dual-stream), phase_duration_weeks
benchmark_indoor / benchmark_outdoor	8-week FTP progression
seiler_tid_7d / seiler_tid_28d	Seiler TID classification (Polarized/Pyramidal/Threshold/HIT/Base)
capability.durability	Aggregate decoupling 7d/28d mean + trend (improving/stable/declining)
capability.tid_comparison	TID drift detection (consistent/shifting/acute_depolarization)
readiness_decision	Pre-computed go/modify/skip with priority ladder (P0–P3) and signal breakdown
capability.efficiency_factor	Aerobic efficiency (power÷HR normalized) 7d/28d with trend
capability.hrrc	Heart rate recovery 7d/28d aggregate trend (improving/stable/declining)

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Report Templates

The reports/ folder contains Section 11-compliant templates:

Template	Use case
PRE_WORKOUT_REPORT_TEMPLATE.md	Briefing before a session
POST_WORKOUT_REPORT_TEMPLATE.md	Analysis after a session
*_EXAMPLES.md	Anonymized examples showing normal and threshold-breach scenarios

Use these to standardize AI coaching output across platforms.