Step 6 — Automate

The Sunday check-in

Create this as a Sunday-evening scheduled task in Cowork — paste the prompt below as the task. It preps the whole week unattended and texts you the result; the only step left for you is saying "push my week" the next time you're at your computer.

weekly-autopilot.txt

# Weekly auto-pilot — schedule for Sunday evening

Act as my endurance coach and set up the coming week:

1. Review my last 7 days on Strava. What did I actually complete
   vs. plan? Note missed / short / extra sessions and any fatigue
   signals (rising HR at easy pace, poor sleep, low RPE-to-power).

2. Build next week from where I am in the plan — respect the current
   phase and any deload / retest / taper week. Adjust load if last
   week over- or under-shot.

3. Get the week READY to push — but do NOT push it. You are running
   as a scheduled task in Claude's cloud, which cannot reach
   intervals.icu, so never attempt the push from this task, never
   retry any failed step more than once, and finish in minutes, not
   hours. Write every session as structured workouts using the
   workout syntax (each step on its own dashed line; % FTP for bike
   power, % LTHR for run HR; Warmup/Cooldown on their own header line
   with the step under it; a blank line before and after every repeat
   block) so each one will parse into real, device-followable targets.
   Save the finished week as a ready-to-run push file. Use fresh
   external_ids for the new week; if an already-pushed workout needs
   changing, plan a delete + recreate with a new id — never an
   in-place edit (devices cache the old file).

4. Text me a short summary — and LEAD WITH THE WINS: open with up to
   three achievements from the week just gone, phrased like unlocks
   (sessions completed, a streak, the biggest day, a first). Then one
   line each: this week's focus, the key session, and anything you
   changed and why. Close with the reminder that my one job is to say
   "push my week" in a chat on my computer — you'll then push the
   saved week through Chrome and verify one workout parsed into real
   steps. Celebrate first, admin second.

"Push my week"

The scheduled task can only draft the week — the cloud can't reach intervals.icu directly. So the pattern is: the automation drafts, then you open your coach chat (computer, intervals.icu tab open) and say "push my week". Ten seconds, once a week. That's the whole manual part.

The phone calendar feed

Subscribe your phone's calendar to your intervals.icu calendar feed (intervals.icu → Settings → find Calendar → copy the link → add it as a subscribed calendar in Google or Apple Calendar). Every session then pops up as a native calendar alert — and because your coach writes the "why + fuel" line into each workout, the reminder arrives with it. No app needed.

Optional add-on

Fuel like you train

Training is only half the job — most endurance goals are won or lost in the kitchen. Once your coach is running, one more paste turns it into a performance nutritionist: proper daily macros that rise and fall with your training days, fuelling for the sessions themselves, a week of real meals built around food you actually like, and a fuel line added to your Sunday auto-pilot. Same rules as before — copy, paste into the same coach chat, send, and answer its questions.

fuel-prompt.txt

Hi Claude — you're my endurance coach, and I want to add proper
sport-focused nutrition to the system. Act as my performance
nutritionist. Work through the stages below IN ORDER, one at a
time, and wait for me to confirm before moving on. Keep everything
plain-language.

STAGE 1 - Context. If we've already built my training plan in this
chat, use it. If not, ask me for: my sport(s), goal event + date,
and my typical training week (which days are hard, long, easy).

STAGE 2 - About me. Ask for: age, sex, height, weight, and whether
I want to fuel at my current weight or gently change body
composition. Then: dietary pattern or restrictions (none /
vegetarian / vegan / gluten-free / etc.), allergies, foods I hate,
foods I love, how much time I'll realistically cook, rough weekly
food budget, and where I stand on caffeine and supplements.

STAGE 3 - My targets. Build my daily targets and explain each in
one line: calories, protein, carbs, fats. Don't give me one static
number - PERIODIZE it: carbs scale with the training day (hard/long
day vs moderate day vs easy/rest day), protein stays high and
constant. Show the day types side by side so I can see the pattern.

STAGE 4 - Fuelling the sessions themselves. For my key sessions:
what to eat before (and when); carbs during, scaled to duration
(under ~75 min: nothing; 1-2h: 30-60g per hour; 2h+: 60-90g per
hour, using a glucose+fructose mix above ~60g and building the gut
up gradually); and what the recovery window looks like after. Real
food examples, not just gram numbers.

STAGE 5 - Make it real food. Build a 7-day meal plan matched to my
actual training week (hard days = high-carb days), using foods I
said I like, hitting my targets within ~5%. Include a grocery list.
Deliver it all as a visual artifact I can pin: the day-type targets,
the week of meals, and the list.

STAGE 6 - Automate it. Fold nutrition into my weekly Sunday
check-in: when next week's training is built, set each day's carb
target to match its load, flag the night-before carb-up ahead of
the long session, and add a one-line "fuel focus" to my weekly
summary.

Ground rules: no crash deficits — if I want weight change, cap it
at a sensible rate and never underfuel hard training days. Flag
anything that looks like chronic underfuelling (RED-S risk). And
say once, plainly: you're not a doctor or dietitian, so I should
check with a professional if I have any medical condition.

Best run in the same chat as your coach — it already knows your plan, your hard days and your goals, so the fuel plan lands matched to your actual week. Works standalone too; it'll just ask a few more questions first.

Automate

The Sunday check-in

"Push my week"

The phone calendar feed

Fuel like you train

That's the whole system.

Stuck? Just ask your Claude.