How it works Commands Examples About

Examples

See it in action

Real conversations — from morning briefings to race-day questions.

OpenPacemaker
bot
/today
07:02
Tuesday — Week 6 of 12 — Threshold

3×2km at threshold pace (4:35–4:40/km), 90s jog recovery. ~11km total.

Readiness: TSB +4 — you’re fresh. Green light.
This week: 28km across 3 sessions. On track for 55km target.

Tip: start the first rep conservatively — threshold should feel “comfortably hard”, not a sprint.
07:02
morning briefing

Your daily brief, before you lace up

Every morning, OpenPacemaker pulls today’s planned session, your training stress balance, and weekly progress — so you know exactly what to do and whether your body is ready for it.

OpenPacemaker
bot
how did my run this morning look?
09:41
Solid. 14km easy, 5:42/km avg, HR mostly Z2 (avg 138 bpm) — exactly right for a recovery day.

One watch: you drifted into Z3 in the last 3km (HR crept to 156). Probably the hill, but flag it if it happens on flat sections.

Overall: good aerobic base work. This pays off in 8–10 weeks.
09:41
post-run analysis

Honest feedback after every run

After each Strava activity syncs, ask the coach to review it. It checks pace, heart rate zones, cadence, and effort against your plan — and tells you what actually matters.

OpenPacemaker
bot
I have a 10K in 12 days. Am I ready?
19:14
In decent shape — with one caveat.

CTL is 58 (solid). TSB is −12 (mild fatigue). With a proper taper you’ll arrive race day around +10, which is the sweet spot.

VDOT of 46 puts you at 43:30–44:30 for the 10K. Your recent threshold sessions back that up.

Taper: two easy days, one 4×1km sharpener on day 8, then easy to the start line.
19:14
race readiness

Know your actual fitness — not a guess

OpenPacemaker uses your VDOT from recent race results and training paces, plus CTL/ATL/TSB from Strava, to give you a grounded race prediction and a concrete taper plan.

OpenPacemaker
bot
work trip Thu–Sat, can’t run. Can you adjust the week?
20:33
Done. Adjusted week:
Mon  Easy 8km        (unchanged)
Tue  Threshold       (moved up)
Wed  Long run 18km   (moved up)
Thu–Sat  Rest             (travel)
Sun  Easy 6km        (on return)
Volume: 58 → 50km. Fine — one lighter week at this stage won’t affect your fitness.

Shall I nudge next week slightly upward to compensate?
20:33
plan management

Life happens. The plan adapts.

Tell the coach about travel, illness, or a bad sleep in plain language. It restructures the week to preserve training quality and continuity — without you having to think about it.

OpenPacemaker
bot
left knee has been niggly after long runs for two weeks. Should I worry?
21:07
Pay attention, but don’t panic yet.

Your long run distance jumped 18% over two weeks (16 → 19km), and weekly volume went from 47 to 61km. That’s above the 10% guideline — this is likely an adaptation response, not damage.

Try: drop this week’s long run to 16km, add 5min hip/glute activation pre-run, log how the knee feels after each session. If still present in 7–10 days or worse mid-run: see a physio, don’t wait.

Logged to your wellness record so I can track it across sessions.
21:07
injury & wellness

A coach that notices patterns you might miss

Log niggles in plain language. OpenPacemaker cross-references them with your recent load, spots training spikes, and tracks them over time — so small problems don’t become big ones.

OpenPacemaker
bot
/load
07:58
Training Load (PMC)
CTL (fitness):  54.4
ATL (fatigue):  55.0
TSB (form):     −0.6 — neutral

Weekly km/vert (12 weeks)
  Y-CW   | Dist | Vert | Bar
  ———————+——————+——————+——————————
  26-W01 | 77.0 | 4.08 | ██████████
  26-W02 | 51.9 | 1.66 | ███████
  26-W03 | 49.6 | 2.43 | ██████
  26-W04 | 52.2 | 2.39 | ███████
  26-W05 | 65.0 | 0.49 | ████████
  26-W06 | 42.0 | 0.37 | █████
  26-W07 | 53.6 | 0.55 | ███████
  26-W08 | 43.9 | 0.31 | ██████
  26-W09 | 58.7 | 0.36 | ████████
  26-W10 | 41.5 | 0.33 | █████
  26-W11 | 52.5 | 0.79 | ███████
  26-W12 |  0.0 | 0.00 |
07:58
training load

Know when to push and when to back off

CTL, ATL, and TSB calculated from your actual Strava data — not estimates. See your fitness trend, current fatigue, and form score at a glance, with a plain-English read on what they mean for today’s session.

OpenPacemaker
bot
/breakdown
19:22
HR Zone Breakdown — Last 4 weeks
14 activities · second-by-second HR

Z1 Recovery    23m  ██∉∉∉∉∉∉∉∉   5%
Z2 Aerobic   3h41m  ████████∉∉  68%
Z3 Tempo       44m  ███∉∉∉∉∉∉∉  14%
Z4 Threshold   18m  ██∉∉∉∉∉∉∉∉   6%
Z5 VO₂max      16m  █∉∉∉∉∉∉∉∉∉   5%
Good aerobic base — 68% in Z2. Add one quality session per week to build top-end fitness before your target race.
19:22
zone breakdown

Where you’re actually spending your training time

Unlike Strava’s lap-based averages, OpenPacemaker fetches second-by-second heart rate streams and calculates true time in each zone — so you can see whether your easy runs are actually easy, and your hard sessions actually hard.

OpenPacemaker
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/garmin connect
08:11
Let’s link your Garmin Connect account.

Please send your Garmin Connect email address:
08:11
runner@example.com
08:11
Got it. Now please send your Garmin Connect password:
08:11
••••••••••
08:12
Garmin Connect linked successfully! Use /garmin [week] to upload workouts to your account.
08:12
/garmin 6
08:12
Uploaded 5 workout(s) to Garmin Connect:
- 2026-03-17 Easy 8km
- 2026-03-18 Threshold 11km
- 2026-03-20 Easy 10km
- 2026-03-21 Long Run 20km
- 2026-03-22 Recovery 6km
Open Garmin Connect and sync your watch to see them.
08:12
garmin integration

Your training plan, straight to your watch

Link your Garmin Connect account once with /garmin connect. After that, /garmin [week] pushes every session — with pace targets and interval structure — directly to your Garmin Connect library. Open the app, sync, and your watch is ready to go.