S-Bike Training Hub

Save an approved completed workout of any recorded sport to the workout library. Preview save=false, then save=true. Watch readings and reports stay linked to the original activity. Changes to weights or reps keep the same movement history; changed movements create a separate routine. No new activity or calendar prescription.

Keep a reviewed prescription without scheduling it. Provide the same sport, name, minutes, typed_workout and lifts/swim_recipe/ride_blocks used by workout creation. favorite true hearts it. This does not resolve a dated goal brief or add activity load.

Save a route from plan_area_route (by its cid) so it's in the rider's list; ride_now starts it on the bike at once (only when the rider asks, e.g. they're on the bike).

Save a race prediction you made from the hub's numbers: {event: race id or date, likely, low, high (seconds or h:mm:ss), legs: {swim, t1, bike, t2, run}, basis: the numbers and assumptions used, levers: what would move it most}. Or the race result: {event, result: finishing time, legs}, which grades every prediction.

Save a reviewed running recipe to one calendar session, within the existing running gate. Completed records are preserved. Preview first, then review the whole calendar and current tissue/readiness constraints.

Save an athlete-approved swim prescription after preview and current load/readiness review. Preserve completed sessions. With an import, visually compare the source, explain uncertainty, obtain approval, and set source_reviewed true. index edits one existing uncompleted swim instead of adding a duplicate. This is planned work, not activity logging.

Save an athlete-requested dated workout brief with quantifiable sport goals. No workout, calorie burn or biological load is recorded until actual work is prescribed or completed.

Add an existing saved route to one day as a cycling prescription. Read its profile, current phase and projected whole-calendar load first. This schedules planned work, never starts the bike or fabricates completed activity.

Put a test on the calendar (a plan item, not a button): ftp, diagnostic, big_gear, css, benchmark_run. Sets the day's marker, time, how-to note, and for big_gear the focus that runs it; the bike tests start from the Coach page's Ride it row. Keep the two days before an FTP or big-gear test easy.

Plan a test week - the rider's way (from their high-school lifting program): it's also the recovery week. Easy, reduced sessions Mon-Wed so they peak on test day; swim CSS test Thu if due; morning diagnostic Fri then rest; TEST DAY Sat (FTP ramp test, or the big-gear test - one leg test a day); Sun off; training resumes Monday. Every 6 weeks; no monday = the next one due. Overwrites that week's plan.

Record the athlete's current body weight (from today, or 'from' YYYY-MM-DD). Earlier weights are kept as dated history, so past sessions' energy keeps the weight the athlete had then.

Tune a body system's usual week (engine, impact or muscle, in load points) from how the rider's body actually responded - e.g. they handled 416 engine points like easy work (raise engine), or their feet feel overdone at 79 impact (lower impact so 79 reads 'caution'). The zones, ratio and weekly budget then use it. Say why in the note. usual_week null clears it back to the model.

Add a date to plan backward from - an FTP test, a race, a goal ({date, name, kind: test|race|goal, sport: bike|run|swim|tri|other, note}) - or {remove: id}. get_today lists upcoming ones with days to go and notes (easy days before a test, taper before a race, and for running events whether the load model will have running cleared by then). Plan the days before each one around it.

Add one of the rider's lifting rules, in their words ("No squats", "Favorite lift: incline dumbbell press", "Nothing heavy overhead - left shoulder"), or remove one (remove = the rule's text, or the exercise it excludes). 'No ...' / 'never ...' rules are enforced: plans with those exercises are refused. Every AI the rider uses reads these rules.

Write today's plan onto the Coach page: the verdict (go/easy/rest), your coaching note to them (plain, specific: what to ride, how it should feel, when to stop), and optionally the workout to ride (workout_id from list_workouts or a create tool).

Attach training to places on a route for a day (default today): when the rider starts that route the bridge runs it, steering auto-shift and shifting for the efforts. Segments (use climb numbers from get_route_climbs, or metres along the route): {type:'climb_time', climb:2, seconds:600, rpm?:[lo,hi]} - get up it in that time: the pace becomes a watt target, re-worked every second from what's left; {type:'efforts', climb:1 or at_m, count:3, on_s:15, off_s:180, watts:200, rpm?:[55,70]} - efforts in a big gear, shifted into at the start of each; {type:'focus', climb:3 or start_m+end_m, focus:'grit'} - a different focus for part of the route. Empty segments clear it. Results land in get_ride_story and get_climb_history.

Move a skill ladder by hand (the coach's call): skill cadence/speed/grit/climbing/running, level 1..N, and why.

Save the athlete's own calibration for a sport when there's little recorded history: their current routine (now) and their past best (best, with when). Use the athlete's words; it is provisional until recorded weeks and reports confirm it. Ask during setup or whenever a plan looks far too easy or too hard.

The rider's swim dials: the stroke mix (free, back, breast, fly out of 100), the drill share (15-30%), and whether the mix follows their race (follow_event, default true) or their dials.

Record the athlete's wearable starting estimates (VO2max, resting and maximum heart rate) for starting capacities before there is training history. Say where they came from (e.g. 'COROS fitness assessment').

Settle a flag the journal raised (get_checkins shows each day's flags: bone, muscle, illness, better). ONLY on their say-so in chat - never decide it for them. confirm = it's real, count it (bone/muscle read as 6/10 on their slider that day; illness makes heart & lungs easy); dismiss = it's fine; reopen = undo.

Start the 6-minute morning diagnostic on the bike NOW (only when he asks and is on the bike).

Start a workout on the bike NOW in ERG (only when he asks, e.g. he's on the bike).

Update only a saved workout's plain-language reason for being in the plan. Read its explanation.context_token from get_today or get_training_calendar first. Preserve doses, steps, phase, dates and recovery gates. At check-ins review stale or misleading explanations against the actual phase, neighboring workouts and forecasts. Leave accurate text unchanged. Do not invent a heavy session, physiological benefit, or clearance.