Flow State

Get the authenticated athlete profile. If none is saved, returns profile_status="not_configured" with guidance; workouts and calendar remain available.

get_athlete_profile

Get privacy-safe free/busy availability from Google Calendar connected inside Flow State for up to 14 days. Returns no event titles, descriptions, locations, or attendees and does not change calendar events. May refresh saved connection credentials or status. Only treat returned free windows as usable when availabilityReliable is true.

get_calendar_availability

Get race results history. Includes finish times, distances, conditions, and notes.

get_race_history

Get current recovery metrics from stored Garmin health data and, when connected, private Oura and Whoop accounts. Connected-provider requests may refresh saved credentials.

get_recovery

Calculate current training load metrics (CTL/ATL/TSB) from workout history using exponential moving averages.

get_training_load

Get a training plan by ID.

get_training_plan

Get a compact coaching snapshot with profile, recent training, upcoming workouts/races, coach memory, and optional health details from stored Garmin data and connected private Oura and Whoop accounts. Health requests may refresh saved provider credentials.

get_training_snapshot

Get upcoming races from the athlete's stored Flow State events calendar. Does not fetch live weather.

get_upcoming_races

Use this before planning or judging running volume when get_workout_history shows little or no older running. Reads a separately reviewed subset of original Garmin/Strava running dates, distance and duration, with weekly totals. Available only for approved account/client pairs; otherwise meta.state explains why. Coverage is partial: never infer complete history from empty years or pages. Google-derived, mixed and unverified content stays private.

get_verified_running_history

Get one planned or completed workout. Completed activities include source-aware power and cadence summary metrics; opt in to canonical recorded laps, mile/kilometer splits, planned structure, and stream availability. Planned targets are not recorded results. Recorded activity laps are authoritative; requested unavailable data is returned as null with a reason. Use get_activity_streams when time-series samples are needed.

get_workout_detail

Use this to search completed workout history or compare HR/pace/power/cadence, running dynamics, sensor artifacts and aerobic durability, newest first. For all runs of 42 km or more, use sport=running, min_distance_meters=42000 and the full date range. Distance filtering searches stored actual distances before pagination, so unrelated workouts need not be downloaded. Sport aliases are accepted. Summary metrics are default; bounded streams are opt-in. While meta.has_more is true, call this same tool with meta.next_page (or meta.next_cursor and unchanged filters). Never call a partial page a complete list. Only total_is_exact=true is an exact match count; report unknown distances from meta.distance_filter separately.

get_workout_history

List recent Flow State MCP assistant activity for audit, debugging, and user-visible review.

list_mcp_activity

List events within an optional date range.

list_events

Use this to list or search workouts within a date range, oldest first. For all completed runs of 42 km or more, use sport=running, status=completed, min_distance_meters=42000 and the full date range. Distance filtering searches stored actual distances before pagination, so unrelated workouts need not be downloaded. Planned distances are never used. Sport aliases are accepted. Compact summary metrics are default; supported fields and optional details can be selected. While meta.has_more is true, call this same tool with meta.next_page (or meta.next_cursor and unchanged filters). Never call a partial page a complete list. Only total_is_exact=true is an exact match count; report unknown distances from meta.distance_filter separately.

list_workouts

Preview a training plan without saving it. Write the plan yourself as plan plus workouts (up to 450, covering the whole build through race day), tailored to the athlete. The preview runs a plan check (weekly ramp, long-run share, taper, rest days) and returns plan_check.findings: share any findings with the athlete; they are advice and never block saving. Alternatively, send request to let Flow State's plan engine build a standard periodized race plan (5K to marathon, sprint to Ironman), with options for easy_periods, skip_dates, recent_race and tune_up_race. Show the athlete the plan and obtain explicit confirmation before apply_training_plan.

preview_training_plan

Submit one exact Garmin Push activity-history range for the approved internal infrastructure-probe account. Maximum-supported and health history are unavailable.

run_garmin_activity_range_probe

Save explicit training context, preferences, constraints, or decisions from the current assistant conversation into Flow State coach memory.

save_coach_memory

Create or update selected saved workouts in Garmin. Processes at most three workouts per call; while has_more is true, call again with next_call. Saved provider IDs make acknowledged delivery resumable. Failed or unconfirmed items require the reported recovery; never create another Flow State workout to fix sync. Rescheduling may replace a Garmin schedule.

sync_to_garmin

Open the authenticated athlete’s private Flow State training calendar as a sidebar app. Accepts {} to show four weeks starting on the current UTC Monday, or an explicit range of at most 31 days. The calendar offers 1, 2, and 4-week views. Returns the first 200 summaries only; continue with list_workouts using meta.next_page or meta.next_cursor and the same filters when meta.has_more is true. An empty range is not an empty archive.

open_training_calendar

Update the authenticated athlete profile.

update_athlete_profile

Update an existing Flow State workout and, when Google Calendar sync is enabled, create or update its event in the connected Google Calendar.

update_workout

Open a private Flow State workout-selection panel beside the conversation. Accepts {} for summaries from the current Monday–Sunday UTC week, or an explicit range of at most 31 days. Selected detailed metrics require the existing get_workout_detail tool and health:read permission. Continue partial summary pages with list_workouts using meta.next_page or meta.next_cursor and the same filters.

open_workout_panel