Fetch a complete morning coaching briefing for a single date (defaults to today).

Coaching Purpose: High-level morning readiness aggregator designed to be the first tool called in a daily check-in. Synthesizes Training Readiness score & contributors, Body Battery (current, charged, drained), overnight Sleep quality & stages, Heart Rate Variability (HRV) status vs. personal baseline, Resting Heart Rate (RHR vs. 7-day baseline), daily Stress, and yesterday's completed workouts into an actionable training intensity prescription (high_intensity, moderate_steady, easy_recovery, or rest).

Args: target_date: Target ISO calendar date (YYYY-MM-DD). Defaults to today if omitted. response_format: Output representation: "markdown" for human-readable summary, "json" for compact normalized JSON, or "hybrid" (default) for Markdown + JSON.

Returns: Formatted coaching briefing containing readiness score, autonomic recovery metrics, sleep architecture, yesterday's training load, and today's recommended workout intensity.

Analyze overnight sleep architecture, HRV vs. baseline, SpO2, respiration, and Body Battery recharge.

Coaching Purpose: Evaluates multi-day or single-night sleep quality and autonomic nervous system recovery. Useful for diagnosing cumulative sleep debt, suppressed nocturnal HRV, elevated sleeping heart rate/respiration (early illness or overreaching markers), and poor Body Battery recharge.

Args: start_date: Start ISO date (YYYY-MM-DD). If omitted, defaults to a 7-day window ending on end_date (or today). If provided and end_date is omitted, fetches that single day. end_date: End ISO date (YYYY-MM-DD). Defaults to start_date when start_date is explicitly provided, or today when start_date is omitted. response_format: Output representation: "markdown", "json", or "hybrid" (default).

Returns: Formatted sleep & recovery analysis including deep/light/REM/awake sleep stages, sleep score, SpO2, respiration rate, overnight HRV + baseline, and Body Battery recharge.

Retrieve VO2 Max, Acute/Chronic Load (ACWR), Training Status, Recovery Time, Fitness Age, and Endurance/Hill scores.

Coaching Purpose: Quantifies macro- and meso-cycle training load progression and aerobic fitness adaptations. Assesses whether the athlete is Productive, Peaking, Maintaining, Strained, or Overreaching, inspects Acute-to-Chronic Workload Ratio (ACWR) for injury-risk management, and checks low/high aerobic vs. anaerobic load balance.

Args: target_date: Target ISO date (YYYY-MM-DD). Defaults to today if omitted. response_format: Output representation: "markdown", "json", or "hybrid" (default).

Returns: Formatted report of VO2 Max (running/cycling), Acute Load, Chronic Load, ACWR load ratio, Training Status, Recovery Time remaining, Fitness Age, Endurance Score, and Hill Score.

List recent workouts with distance, duration, HR, pace/power, elevation, calories, and Training Effect.

Coaching Purpose: Provides a scannable training log across running, cycling, swimming, strength, and cardio sessions. Supports filtering by workout type and date range to inspect training consistency, session load distribution, and recent activity IDs for deep-dives.

Args: limit: Maximum number of activities to return (default 10). activity_type: Optional sport filter (e.g., "running", "cycling", "strength"). start_date: Optional start ISO date (YYYY-MM-DD) filter. end_date: Optional end ISO date (YYYY-MM-DD) filter. response_format: Output representation: "markdown", "json", or "hybrid" (default).

Returns: Formatted activity log containing activity IDs, distances, durations, average/max HR, pace/power, elevation gain/loss, calories, and aerobic/anaerobic Training Effect.

Perform a granular post-workout debrief for a specific Garmin activity ID.

Coaching Purpose: Deep-dives into a single completed workout to evaluate interval execution, lap-by-lap pacing stability, time spent in Heart Rate and Power/Pace zones, elevation gain/loss, running/cycling cadence, first-half vs. second-half cardiac drift percentage, and environmental weather stress.

Args: activity_id: Numeric or string Garmin Connect activity ID (obtainable via list_recent_activities). response_format: Output representation: "markdown", "json", or "hybrid" (default).

Returns: Formatted deep-dive workout analysis including lap/split breakdowns, HR zone distribution, power/pace zone distribution, cardiac drift %, pacing assessment, and weather conditions.

Compute longitudinal rolling averages, first-half vs. second-half deltas, and training volume over N days.

Coaching Purpose: Detects multi-week physiological trends and early overtraining signals across Resting Heart Rate (RHR), overnight HRV, sleep duration, daily steps, daily stress, and total training volume (hours, distance, activity breakdown) over a configurable window (e.g., 7, 14, 28, 30, or 90 days).

Args: days: Number of days to aggregate (default 28). Clamped to a positive integer. end_date: End ISO date (YYYY-MM-DD) of the analysis window. Defaults to today. response_format: Output representation: "markdown", "json", or "hybrid" (default).

Returns: Formatted longitudinal trend report with biomarker averages, min/max, 1st-half vs. 2nd-half deltas, trend directions, training volume totals, and diagnostic coach flags.

Fetch weight trends, body fat %, muscle mass, hydration, and physiological thresholds (LTHR, Max HR, FTP).

Coaching Purpose: Tracks body composition shifts (weight, body fat percentage, skeletal muscle mass, body water, BMI), daily hydration intake, and physiological threshold anchors (Lactate Threshold Heart Rate & Pace, Max HR, Resting HR, Cycling FTP, VO2 Max) used to calibrate training zones and race power/pacing targets.

Args: start_date: Start ISO date (YYYY-MM-DD). Defaults to a 30-day window ending on end_date. end_date: End ISO date (YYYY-MM-DD). Defaults to today. response_format: Output representation: "markdown", "json", or "hybrid" (default).

Returns: Formatted body composition and biometrics report with weight delta, weigh-in history, hydration averages, and Lactate Threshold / Max HR / FTP configurations.

Validate, build, and optionally upload a structured Garmin Connect workout.

Coaching Purpose: Translates a coach's workout prescription (warmups, intervals, recovery jogs, nested repeat blocks, cooldowns with time/distance/lap-button durations and HR/pace/power/cadence targets) into a schema-validated Garmin Connect ExecutableStepDTO / RepeatGroupDTO JSON payload. Optionally uploads the workout directly to the athlete's Garmin Connect calendar/device queue when upload_to_garmin=True.

Args: workout_name: Descriptive title for the workout (e.g., "Threshold 4x1km Cruise Intervals"). sport_type: Target sport ("running", "cycling", "swimming", "strength", "cardio"). steps: List of step dictionaries matching WorkoutStepInput (step_type, duration_type, duration_value, target_type, target_zone_number, target_low, target_high, description, repeat_steps). If omitted, generates a standard 3-step template. description: Optional coaching notes or focus cues attached to the workout. upload_to_garmin: If True, uploads the generated JSON to Garmin Connect via client.upload_structured_workout(...). Defaults to False. response_format: Output representation: "markdown", "json", or "hybrid" (default).

Returns: Formatted workout summary and validated Garmin Connect workout JSON payload (including uploaded status and uploaded_workout_id when uploaded).