Create a new workout.

Args: name: Workout name (e.g. "Hyrox Race Sim") type: Sport type — one of: running, cycling, strength, swimming, walking, hiking

Rename the current workout.

Args: name: New workout name

Get the current workout summary.

Clear the current workout and start fresh.

Add a warmup step.

Args: duration: Duration as "M:SS" or "lap" for lap button. Default: lap. zone: Training zone name (e.g. "easy", "z2"). exercise: Exercise name for strength warmups (e.g. "rowing_machine"). notes: Notes to display on the watch.

Add a cooldown step.

Args: duration: Duration as "M:SS" or "lap" for lap button. Default: lap. zone: Training zone name (e.g. "easy", "z1"). exercise: Exercise name for strength cooldowns (e.g. "rowing_machine"). notes: Notes to display on the watch.

Add a running interval step.

End condition: set exactly one of duration, distance, or neither (lap button). Target: set zone OR pace range OR HR range OR none.

Args: duration: Duration as "M:SS" or "lap" for lap button. distance: Distance like "1km", "400m", "1mi". zone: Training zone name (e.g. "threshold", "tempo", "z4"). pace_min: Faster pace bound (e.g. "6:25/mi"). Must pair with pace_max. pace_max: Slower pace bound (e.g. "6:40/mi"). Must pair with pace_min. hr_min: Lower HR bound in bpm. Must pair with hr_max. hr_max: Upper HR bound in bpm. Must pair with hr_min. notes: Notes to display on the watch.

Add a cycling interval step.

End condition: set exactly one of duration, distance, or neither (lap button). Target: set zone OR power range OR power_pct range OR none.

Args: duration: Duration as "M:SS" or "lap" for lap button. distance: Distance like "10km", "20mi". zone: Training zone name (e.g. "threshold", "z3"). power_min: Lower power in watts. Must pair with power_max. power_max: Upper power in watts. Must pair with power_min. power_pct_min: Lower power as %FTP. Must pair with power_pct_max. power_pct_max: Upper power as %FTP. Must pair with power_pct_min.

Add a strength/cardio exercise step.

End condition: set reps OR duration OR neither (lap button).

Args: exercise: Exercise name (e.g. "wall_ball", "kettlebell_swing", "burpee"). Use list_exercises to see all available exercises. duration: Duration as "M:SS" or "lap" for lap button. reps: Number of repetitions. weight: Weight in lbs. notes: Notes to display on the watch (e.g. distance for carries).

Add a rest step.

Args: duration: Rest duration as "M:SS" (e.g. "2:00" for 2 minutes).

Add a recovery step between intervals.

Args: duration: Duration as "M:SS" or "lap" for lap button. Default: lap. distance: Distance like "200m" for recovery jogs. zone: Training zone name (e.g. "z1", "easy").

Open a new circuit/repeat group. Steps added after this go inside the circuit.

Call end_circuit when done adding steps to close it.

Args: iterations: Number of times to repeat the circuit. skip_last_rest: If true, skip the last rest step in the circuit.

Close the current circuit. Subsequent steps will be added at the parent level.

Remove a step by its 1-based index from the top-level step list.

Args: index: 1-based step index (as shown in get_workout output).

Preview the workout that would be uploaded to Garmin Connect.

Always call this before upload_workout so the user can review and confirm.

Upload the current workout to Garmin Connect.

IMPORTANT: Always call preview_upload first and get explicit user confirmation before calling this tool. Replaces any existing workout with the same name.

Args: confirm: Must be true. Confirms the user has approved the upload. schedule_date: Optional date to schedule the workout (YYYY-MM-DD).

List all workouts on Garmin Connect.

Delete a workout from Garmin Connect.

Args: workout_id: Garmin workout ID (from list_workouts).

List available exercises for strength/cardio workouts.

Args: filter: Optional filter string to search by name or category.

Show available training zones from zones.yaml.

Args: sport_type: Filter by sport — "running" or "cycling". Shows all if omitted.

Compile the current workout and return the Garmin API JSON for inspection.

Save the current workout as a YAML template file.

Args: path: File path to save to. Defaults to workouts/templates/.yaml.

Load a workout from a YAML template file.

Args: path: Path to the YAML file (e.g. "workouts/templates/hyrox-sim.yaml").

List available YAML workout templates in workouts/templates/.