Schema of every table, units, how each derived metric is calculated, the HR thresholds in use and known caveats. Read before writing SQL.

Everything about one activity: summary, running dynamics, zones, the planned workout steps, planned vs actual per step (executed_steps: auto-laps merged back into steps, pace judged against the target as on/fast/slow), every lap and best efforts. Defaults to the latest activity.

Fastest time for 400 m, 1 km, 1 mile, 3 km, 5 km, 10 km, half and marathon found inside any run. Optionally only since a date.

Weight trend against the user's goal with a safe-rate assessment and projected date, body composition (two-week averages of fat and muscle, a muscle-loss flag), Garmin's fitness age, calories burned on rest, training and big days, the user's own sweat rates (ml/h, overall and warm vs cool), and daily protein and carbohydrate ranges for their weight from the ACSM/ISSN position stands. Pass run_minutes (and hard) for a fuel and fluid plan for one run. This is general sports-nutrition guidance, not a diet: never suggest aggressive deficits, and point to a sports dietitian for personal plans.

Signals for a day (warnings such as possible illness, overreaching, load spikes; watch items such as easy-run drift, sleep debt, irregular bedtimes, stress streaks; positives) and the user's personal patterns: comparisons from two years of their own data (late bedtimes, short nights, hard sessions, stressful days, evening runs, running after short nights or in heat), each with sample sizes, p-values (p raw, q adjusted for the number of comparisons: q decides what counts as an effect), effect size d and a caveat. Patterns are associations, not proof of cause; say so. Pass a date (defaults to the latest day with data).

Lifetime totals, milestones passed with their dates (total km, run counts, first times under round times per distance), the next milestones with an estimated date at the recent pace, records (longest run, biggest week and month, weekly streaks) and personal bests per distance. Pass year for that year in review (volume, consistency, PBs set, fitness and resting values from start to end of year, time of day, hottest and coldest run, against the previous year). Pass form: true for running form by month on easy runs, adjusted to the same pace.

Hourly forecast for today's remaining hours and tomorrow (06:00 to 22:00) where the user usually runs, from Open-Meteo: air temperature, dew point, humidity, wind, chance of rain, and the heat cost of each hour (Hadley's temperature plus dew point rule: estimated % slower at the same effort). Each day has the coolest dry window and the hour to avoid. Clock hours are local. A run's own weather and heat-adjusted pace are in get_activity.

Sleep: the last 4 weeks of nights (bedtime, wake time, hours, Garmin's sleep need, score), tonight's suggested bedtime (Garmin's need counted back from the usual wake time for tomorrow's kind of day, plus a realistic 30-minute step when the target is far from the usual bedtime), 7-night sleep debt, timing consistency (spread of bed and wake times, weekday vs weekend shift) and the stage mix against Garmin's ideal ranges. Stress: Body Battery charged vs drained (2-week balance and morning levels), what charges and drains it per day (sleep, naps, workouts, stress, everyday), awake minutes at each stress level, workdays vs weekends. Clock times are local. For what affects sleep for this user, also see get_insights (bedtime, short nights, evening runs).

Recovery status (green/amber/red with reasons), HRV, resting HR, sleep, training load (fitness/fatigue/form), last night in detail (score, stages, bedtime, breathing rate, SpO2), energy (Body Battery this morning, yesterday's stress), everyday activity (steps, calories, weekly intensity minutes), weight trend, fitness age with its biggest lever and the weight goal, the latest run, and how fresh the data is. Pass a date for a past day.

A metric aggregated per week or month. Metrics: fitness (Fitness (CTL) at period end); form (Average form (TSB)); load (Total training load (TRIMP)); run_km (Running distance (km)); runs (Number of runs); hrv (Average nightly HRV (ms)); resting_hr (Average resting HR (bpm)); sleep_h (Average sleep (hours)); sleep_need_h (Average Garmin sleep need (hours)); weight_kg (Weight trend (kg) at period end); body_fat_pct (Body fat trend (%) at period end); easy_efficiency (Metres per heartbeat on easy outdoor runs); pace_at_ref_hr (Pace at the reference HR on outdoor runs); decoupling (Average decoupling (%) on steady runs of 30+ min); low_intensity_pct (Share of running time below LT1 (%)); sleep_score (Garmin's sleep score (0–100), average per night); deep_sleep_h (Deep sleep per night (hours)); rem_sleep_h (REM sleep per night (hours)); breathing_rate (Overnight breathing rate (breaths per minute)); spo2 (Overnight blood oxygen, SpO2 (%)); sleep_stress (Stress during sleep (0–100)); stress (All-day stress (0–100), average per day); body_battery_morning (Body Battery peak of the day, usually right after waking (0–100)); steps (Steps per day); calories (Calories burned per day (resting + active)); active_calories (Active calories per day); intensity_minutes (Intensity minutes, total for the period (vigorous count double, as Garmin and the WHO count them)).

The computed report for one Monday-to-Sunday week: a headline, training (volume against the previous four weeks, intensity balance, form), key sessions with planned vs actual, recovery (HRV, resting heart rate, status days, sleep against need, sleep score, bedtime regularity), life (stress, Body Battery), body (weight trend), new personal bests and the signals raised during the week. Lines carry a tone (good, neutral, concern). Start every weekly review from this. Defaults to the last complete week.

One row per Monday-based week: runs, km, hours, load, intensity split, efficiency, fitness/form, weight, sleep, HRV, resting HR.

Activities newest first, with pace, HR, load, intensity split, efficiency and RPE. Filter by date range, run category or activity type.

Run one read-only SQLite SELECT against the database (max 200 rows). Call describe_data first for tables, units and conventions.

Fetch new data from Garmin (activities, sleep, HRV, wellness, weigh-ins) and recompute metrics. Usually takes 10–30 seconds.