Bot Commands

Show your status overview, sync state, and a link to connect your Strava account if not yet linked.

Fetch your latest activities from Strava and update the local cache. Run this if the bot seems out of date.

Guided athlete assessment — analyses your full Strava history, asks about injuries and preferences, builds your athlete profile, and generates a personalised training plan. Run this once after connecting Strava.

Set the activity type filter. All analysis and summaries will focus on this sport.

Show today's prescribed training session from your plan — type, target pace, distance, and notes.

This week's actual km vs planned km, with a day-by-day breakdown. Pass a week number to see a specific week.

Days remaining to your goal race, current training phase, and a one-line readiness note.

Full detail on your most recent activity: distance, pace, HR zones, GAP, and how it compared to the plan.

Claude analyses your last activity against the training plan — effort flags, HR zone distribution, coaching verdict, and debrief prompt.

Force a fresh analysis of the last activity on demand, bypassing the cache.

Time-in-zone breakdown across the last N weeks, calculated from second-by-second heart rate streams fetched directly from Strava — not lap averages. Shows true minutes in each HR zone so you can see whether your easy runs are actually easy.

Training load dashboard: CTL (fitness), ATL (fatigue), TSB (form) from your actual Strava data, with a 12-week table showing distance and elevation per week as a bar chart.

Race readiness assessment based on CTL, TSB, plan adherence, and recent training quality.

Generate a new personalised training plan with Claude. Describe your goal race, current fitness, and constraints in plain English.

Week-by-week plan overview showing each week's sessions and total planned km.

Ask Claude to adapt a specific week — swap sessions, reduce load, or add a race.

Plan adherence score for the last N weeks: sessions completed, partial, missed, and rest days honoured.

Show your current HR and pace training zones.

Recalculate HR zones using the Karvonen formula from your resting and max heart rate.

Race results log with VDOT equivalents and equivalent predictions across distances.

Save personal bests in plain English. Stored as race results and records — feeds VDOT calculations and pace zone recommendations.

Show your active injury and wellness log.

Log a new issue. Severity 1 = minor niggle, 10 = can't run.

Mark an issue as resolved.

Link your Garmin Connect account. The bot asks for your email and password, authenticates via Garmin's SSO (including 2FA if enabled), and stores a session token — you only need to do this once per year.

Upload the current week's training sessions directly to your Garmin Connect library as structured workouts — with pace targets from your VDOT and interval steps expanded into repeat groups. Open Garmin Connect and sync your watch to see them. Pass a week number to upload a specific week.

Switch the Claude model used for chat responses. Haiku is fastest, Opus is most capable.

Show coaching memory stats — how many notes the bot has stored about your training.

Clear the current conversation history. Useful if the context gets cluttered.

Permanently and immediately delete all your data from OpenPacemaker. This cannot be undone.

Send feedback directly to the developer. Anything — bugs, ideas, things you love or hate.

Show the command list inside Telegram.