IntervalCoach

Delete one planned workout. Give date or eventId; eventId is required when the day holds more than one session. reason="unavailable" when the athlete cannot train that day: the day is then also kept free so the plan does not fill it again. Races are deleted with deleteRace.

deleteWorkout

Change ONLY the warm-up and/or cool-down (or only the main set) of workouts already on the calendar, keeping every other section exactly as it is, in place. Use it for "change my warm-up", "make the cool-down 15 minutes", "no ramp in the warm-up", "add openers to tomorrow's warm-up", and for a change across several sessions ("restyle the warm-ups for the rest of my week") in ONE call (at most 7 sessions): eventIds when every session gets the same steps, edits when each gets its own (e.g. keeping each warm-up's length). One call means one approval card. Never rebuild a whole session with createWorkout for a change to one section. Give eventId (or eventIds) from getUpcomingWorkouts, or date (+ sport). Send only the sections that change, each as its new steps: {minutes (or seconds / meters), target: {kind, value | low+high, ramp}, label}, or a repeat block {reps, steps: [...]}. Target kinds: pct-ftp, watts, power-zone (ride; also run/row power), pct-pace, pace-zone (run, swim), hr-zone, pct-hr (% max HR), pct-lthr, freeride (ride: out of ERG), none (by feel). Zones are numbers (2 = Z2). A ramp is low+high with ramp: true. When the result refuses a session (its structure cannot be edited section by section), tell the athlete why and do NOT rebuild it with createWorkout. If a session has no warm-up/cool-down section of its own, the result says so: ask the athlete before calling again with addMissingSections: true.

editWorkoutSections

Look up a real race in the IntervalCoach race catalog by name or place, to get its verified date, distance, elevation gain, location and official website. USE THIS FIRST whenever the athlete names a specific race you do not already have details for ("I'm riding the Marmotte in July", "how should I taper for Roth?", "what's the climbing like in the Vätternrundan?") — BEFORE calling `createRace / updateRace / deleteRace`, so the race gets created with the real distance and course profile instead of asking the athlete to type them in. Returns up to `limit` upcoming matches, each tagged `confidence`: "exact" (the name matches), "likely" (a strong fuzzy match, e.g. a spelling variant), "possible" (a weak or location-only match). CRITICAL: treat this as the ONLY source of truth for a race's facts. If it returns no matches, say plainly that the race is not in the catalog and ASK the athlete for the distance/date — never fill in a distance, elevation, date or URL from your own memory, and never present a "possible" match as confirmed (name it and ask "did you mean X?"). Covers approved, upcoming races only, so a past race or a very local event may legitimately be absent.

lookupRace

Mark the athlete as sick, injured, or on holiday for a date range by creating an availability entry on their Intervals.icu calendar. USE THIS whenever the athlete reports being ill or injured — the daily coach only respects these calendar entries, NOT coaching memories. A memory alone will not stop tomorrow's training plan. A problem limited to ONE sport is not unavailability ("sore knee, can't run, cycling is fine", "shoulder hurts when swimming"): a SICK/INJURED entry stops ALL training and starts a return-from-illness ramp afterwards. Pass the sports they can still do in stillAbleToTrain and the entry is refused; instead remove the affected sport from the schedule days with updateSettings (trainingSchedule.<day>.allowedSports) and save a coaching memory with the reason. The start date may be today or a few days in the past ("I've been sick since Tuesday"). If the athlete doesn't know how long they'll be out, mark a conservative range (e.g. 3-4 days for illness) and tell them to say when they're better so you can adjust it.

markUnavailable

Move a planned workout to a different day ("move today's ride to Saturday"). Give fromDate and toDate (YYYY-MM-DD); add eventId (from getUpcomingWorkouts) when fromDate holds more than one session. To exchange the sessions on two days use swapWorkouts, never two moves. Races are moved with updateRace.

moveWorkout

Current ability: cycling peak powers (5s/1min/5min/20min), FTP, W', strengths/weaknesses, and season-vs-last-season power comparison (for "am I stronger than last year?"); or running Critical Speed, D', best efforts. Set includeZones to add power/pace/HR zone boundaries.

getPerformanceProfile

Trends over time. Pick a view: "fitness" (eFTP/CTL/TSS/HRV/TID/EF over a range), "weight" (body-weight trend), "workouts" (recent workout effectiveness + progressive overload), "patterns" (best days, recovery spacing, recurring patterns), "benchmarks" (how the athlete ranks vs peers — Max only).

getPerformanceTrends

Planned-versus-done for a PAST window: every IntervalCoach session that was on the calendar, whether it was done (paired or same-sport activity that day), done as another sport, or skipped, with completion rate and actual-vs-planned load per session type (endurance/tempo/threshold/vo2max/…), per sport and per ISO week. Use for "how is my adherence", "did I do my threshold sessions", "planned vs completed", "how did my block go", and year-over-year adherence comparisons (call it once per period, e.g. this year and last year, and compare the buckets). Only sessions before today count; upcoming ones are excluded and reported in `futureExcluded`. A `coverage` block says how many activities in the window were unreadable Strava-stripped shells: when it flags a year as unreliable, say the comparison for that period cannot be trusted rather than reporting its numbers as training history.

getPlanAdherence

The athlete's personal recovery picture: per-stimulus recovery half-lives, when they're ready for the next quality session of each type, today's position vs their own curve, PLUS 7-day wellness (HRV/RHR/sleep) trend and baseline deviations. Use for "when can I go hard again?", "am I recovered?", "is my HRV/sleep degrading?".

getRecovery

Reshape the weekly plan in the background (sessions are written one at a time, roughly two minutes each: a week is minutes, an empty month around 40 minutes). By default non-destructive: committed sessions this week are preserved or adapted in place, never wiped. Only use when the athlete explicitly asks to regenerate, and NOT right after updateSettings (that already adapts the plan). rebuild: true runs the full Rebuild, the same as the Rebuild button on the Training Plan page: upcoming IntervalCoach sessions are deleted from today and planned again around the current settings, while sessions the athlete created or asked you to build, races and completed activities stay. Use it when the calendar does not match the plan or the schedule (a missing session, a sport on the wrong day, a week that never filled) and the athlete wants it fixed now; say before the card that upcoming sessions will be replaced. It counts toward the 3 Rebuilds per rolling 24 hours. releaseClearedDays: true (only with rebuild) also plans the days the athlete emptied by removing a session; use it only when getPlan or getUpcomingWorkouts lists keptFreeDays and the athlete wants those days planned. fromScratch: true (only with rebuild) also clears older IntervalCoach sessions a normal Rebuild keeps and sessions you built for the athlete; offer it when sessions still ignore the athlete's schedule after a normal Rebuild, and say what it clears. The reason is a log note and steers nothing: which sport each day gets follows the athlete's recent training and each day's allowedSports in trainingSchedule. To shift the mix toward one sport, change allowedSports per day with updateSettings, and never promise a sport mix a regenerate cannot deliver. To get fewer or more of a KIND of session ("too many recovery spins", "more long rides"), first save it with saveCoachingMemory, category workout_preference, which the plan build reads; then regenerate if the athlete wants the change now. Sessions already on the calendar change only when the plan rebuilds them.

regeneratePlan

Store a durable coaching insight (a stable preference, constraint, or pattern) so future conversations remember it. Optionally scope it to a sport / intensity / days / environment, or set an expiry for temporary facts. IMPORTANT — a memory is context for YOUR OWN reasoning in later conversations. It does NOT change what the planner schedules, which days get workouts, or any automatic behaviour. If the athlete wants the SYSTEM to stop or start doing something, the change must go through the tool that owns it: fitness tests → updateSettings ftpTestFrequency ("never"), but only to stop testing altogether; a single date ("not this Saturday") is a the single-workout tools (moveWorkout, swapWorkouts, scaleWorkout, convertWorkoutTargets, setWorkoutIndoor, deleteWorkout) delete on that date instead; which days they train → updateSettings trainingSchedule; illness/injury/holiday → markUnavailable; one-off dates → updateSettings blackoutDates. Call that tool, and save a memory alongside it only as a note to yourself. A specific session format the athlete agreed (an interval structure, a work total, a rotation that changes week by week) is NOT something the planner reads from memory: place those sessions on the calendar yourself with createWorkout (structure, and replaceWorkoutsOnDate for the planned session on that date) for each date it applies to. Rebuilds keep sessions placed that way. Only confirm the sessions you actually placed; for later weeks, say plainly that they are not on the calendar yet and offer to add them. NEVER tell the athlete that saving a memory will stop, prevent, or instruct the system to do anything — say what you actually changed, or say plainly that you cannot change it and point at the Settings control.

saveCoachingMemory

Make a planned workout easier or harder by scaling its intensity targets; its duration never changes. percentage is how much to change BY (20 with "easier" = targets × 0.8), 1-50. A request about duration ("make it an hour") is not a scale: use createWorkout with durationMinutes and replaceWorkoutsOnDate.

scaleWorkout

Find past activities by filters (sport, training stimulus, recency, TSS, duration, distance), by the name the athlete recorded them under (nameQuery), or by likeness to one session (similarTo). Returns a summary list, not full detail; use getActivity for a deep dive on one.

searchActivities

Answer product + training-concept questions. Searches the Help Center, training glossary and blog for `query`; if `metric` is given, also returns that metric's definition plus the athlete's current value (CTL, ATL, TSB, FTP, eFTP, ramp rate, TSS, IF).

searchKnowledge

Switch a planned session between indoor (trainer, Zwift, treadmill) and outdoor in place, so its targets resolve against the indoor or outdoor threshold. Give date or eventId, and indoor true or false.

setWorkoutIndoor

Exchange the planned workouts on two days in one call ("swap Tuesday and Thursday"). Give fromDate and toDate (YYYY-MM-DD); eventId / otherEventId only when a day holds more than one session.

swapWorkouts

The training plan: phases, weekly TSS targets vs actuals, CTL projection, taper timing, and why each week's TSS target is what it is (tssBase plus per-week tssSteps, explained in tssStepsLegend): use it for "why is this week 200 TSS and next week 400?". Set include "goal" to add goal-event progress and on-track/behind reasoning, "pacePlan" (with eventId) to add a cached race-day pacing strategy.

getPlan

The athlete's scheduled workouts for the next N days (their plan ahead). Use for "what's coming up?" / "what's tomorrow?". Each workout carries `owner`: "plan" (the weekly plan wrote it), "plan-moved" (a plan session the athlete moved), "requested" (built on the athlete's request, e.g. through you), "intervalcoach" (written by IntervalCoach, no plan marker), or "other" (NOT IntervalCoach: the athlete made it in Intervals.icu, or another app or coach put it there). The calendar shows everything on Intervals.icu, the Training Plan page only IntervalCoach's sessions, so an "other" session explains a difference between them. Never delete or change an "other" session as a plan conflict without asking the athlete whose it is; rebuilds and day settings do not touch it.

getUpcomingWorkouts

Change a race already on the calendar: date, priority, distance, target time or any other field. Give eventId (getPlan include "goal" lists every goal race with its eventId) and only the fields that change.

updateRace

Update training settings/preferences and availability. Pass any of the preference fields to change them (schedule, whether a weekly plan is generated, how the season is divided into phases, sessions/week, FTP/pace method, workout targets, fitness-test frequency, whether workouts from their Intervals.icu library are used, whether workout analyses are added to activity descriptions on Intervals.icu and Strava, sport focus, diet, coaching instructions, language). CANNOT set an FTP / threshold VALUE: `ftpPreference` only chooses WHICH value is used (the athlete's manual FTP, or our estimated eFTP) — it does not write a number. Nothing in Coach+ can set ANY threshold value — FTP, eFTP, LTHR, threshold pace, Critical Speed (CS) or CSS. They all live in the athlete's Intervals.icu profile. If they ask you to change one to a number, say plainly that you cannot and point them at Settings → Zones & Thresholds there (setting ftpPreference or pacePreference to "manual" then makes the plan follow the value they set). NEVER report a threshold as updated, and NEVER record the number in coachingInstructions as a substitute — that write is rejected, and it would change no target anyway. A one-week or one-off absence ("I'm away Wednesday and Friday this week") is NOT a schedule change: trainingSchedule turns those weekdays off EVERY week from now on. Use blackoutDates for specific dates, or markUnavailable for illness/injury/holiday. To stop scheduling fitness tests, set ftpTestFrequency to "never" — a coaching memory does NOT stop them. Use that setting ONLY when the athlete wants automatic tests to stop altogether: it is permanent and applies to every future test. A request naming a date or a single occasion ("no ramp test this Saturday", "skip the test this time") is NOT that — delete that day's test with the single-workout tools (moveWorkout, swapWorkouts, scaleWorkout, convertWorkoutTargets, setWorkoutIndoor, deleteWorkout) and leave the setting alone. Either way, say which one you are doing before the card goes up: an athlete approving a permanent change must know it is permanent. WEEKLY availability ("I can't train Mondays", "I commute Tue, can train Wed-Fri", "my long ride is Saturday") MUST go through trainingSchedule — the planner reads day availability ONLY from there; writing it into coachingInstructions/memory does NOT change which days get workouts. Use blackoutDates + blackoutAction only for specific one-off dates. For illness/injury/holiday use markUnavailable instead — that creates the calendar entry the daily coach respects. A non-race training goal (General Fitness, Return to Sport, Off-Season Base, Weight Management, Speed/Power Block, FTP/Threshold, Getting Started, Maintenance, Long Walk) is removed with clearTrainingGoal: true. It has no event id, so createRace / updateRace / deleteRace and any race-delete action do NOT apply to it, and its absence there is not a reason to tell the athlete it cannot be removed. The athlete can also do it themselves at Settings → Goals & Training → Custom Goal → Clear. Changes adapt the plan automatically — do not also call regeneratePlan.

updateSettings

Weather forecast for an upcoming outdoor workout (or a date) at the athlete's location. Use for "what's the weather for my ride?", deciding whether to move/swap a session or go indoors (rain, heat, wind), or picking the best day/time to train outdoors. Returns temperature + feels-like, an hour-by-hour strip from the start time, wind speed + direction, rain chance/amount, and UV. Forecast horizon ~10 days. Pass eventId (from getUpcomingWorkouts) to pin the exact date + start time. Location: lat/lon you pass, else the athlete's last-known device location, else where their latest outdoor activity started, else the coarse location the host attached to this call. If the athlete names a place, pass its approximate lat/lon. On reason "no_location", ask where they will train and call again with lat/lon.

getWeather