Claude prompts for your training
Prompts for an assistant connected to Kracey. Each one pulls your own numbers and lays them out. Copy one, change the details, and ask.
Your training
What you did, how much, and how it is trending.
My week in numbers
A table of the week and the change against the week before.
Using Kracey, list my training sessions from the last 7 days in a table: date, sport, duration, distance and pace. Then give the totals, and how they compare with my recent weekly average.
Reads: List training sessions, Training volume and trends.
Break down my last session
One session, lap by lap.
Using Kracey, find my most recent session and show it in full: the summary, the minutes in each pace zone, and every interval with its time, distance and pace.
Reads: List training sessions, One session in full.
Twelve weeks of volume
The last twelve weeks side by side, and where the time went by sport.
Using Kracey, show my weekly training for the last 12 weeks as a table: week, minutes, kilometres and number of sessions. Point out the highest and the lowest week, and the split by sport.
Reads: Training volume and trends.
Fitness, fatigue and form
The training load model's numbers and their trend.
Using Kracey, give me my current fitness, fatigue and form numbers, how fitness changed over the last four weeks, and the week by week fitness trend. Explain what each number measures in one line.
Reads: Fitness, fatigue and form. Needs Heart and recovery data ticked when you connect.
Running
Best efforts, zones and what your running points to.
My best running efforts
Your fastest time at each standard distance.
Using Kracey, list my best running time at every distance from 400 m to the longest I have covered in the last year, with the pace per kilometre for each.
Reads: Best running efforts.
My heart rate zones, every way
The zone methods side by side, and where they differ.
Using Kracey, show my running heart rate zones by each method it has, side by side, with the inputs each method used and whether those were measured or typed in. Show where the methods disagree most.
Reads: Heart rate zones by method. Needs Heart and recovery data ticked when you connect.
What my running points to
Predicted times next to what you have actually run.
Using Kracey, show my predicted 5K, 10K and half marathon times, say which of my own efforts they are based on, and put my actual best beside each prediction.
Reads: Race time predictions, Best running efforts.
Other distances from one result
Four distances from one result, by two standard methods.
Using Kracey, I ran 10K in 45:00. Predict my 5K, half marathon and marathon by both methods it offers and show the pace for each.
Reads: Predict running race times. Works with nothing connected.
HYROX
Your race splits, a goal time worked backwards, a prediction.
Where my last HYROX changed
Station by station, what got faster and what got slower.
Using Kracey, compare my most recent HYROX race with the one before it. Show the change in running and at every station in seconds, sorted from the most time gained to the most time lost.
Reads: Saved HYROX results, Compare two HYROX races.
My HYROX splits
Every split of every saved race, and the run slowdown.
Using Kracey, show my saved HYROX races with all eight runs and all eight stations in race order, and how much my last four runs slowed against my first four.
Reads: Saved HYROX results.
Pacing for a goal time
A goal time worked backwards into a lap by lap plan.
Using Kracey, work out the pacing for a 1:15:00 HYROX in Men Open: the run pace per kilometre, the time for each station, and the clock after every lap. Also give the 10K time that run pace corresponds to.
Reads: Pacing for a HYROX goal time. Works with nothing connected.
A HYROX time from a 10K
A predicted finish with all sixteen splits.
Using Kracey, predict my HYROX finish time in Women Open from a 10K of 50:00, with every lap in race order and the split between running, stations and Roxzone.
Reads: Predict a HYROX finish time. Works with nothing connected.
Finding a race
Upcoming HYROX and hybrid races, with the conditions.
Races I could enter
A list of upcoming races with their conditions.
Using Kracey, find upcoming HYROX races in Germany in the next six months. For each give the date, city, venue type, whether it is sold out, the typical temperature for that month, and where to register.
Reads: Find hybrid fitness races. Works with nothing connected.
Recovery
Sleep, HRV and resting heart rate, if you chose to share them.
Last night against my usual
Your recovery readings against your own normal.
Using Kracey, show last night's sleep, my HRV and my resting heart rate, each against my own usual range for the last 30 days, and my sleep for each of the last 14 nights.
Reads: Sleep, HRV and resting heart rate. Needs Heart and recovery data ticked when you connect.
These ask for facts and leave the judgement to you. What to do about them is what the Kracey coach is for.