Playbook · Remote for Claude, GPT, and Muse
Your LLM, on your wrist, in the loop.
You already plan with an LLM. It knows your goals, your history, and how you like to be talked to. Then you go train, and it stays behind on a desk. These apps close that gap: the same model, on your Garmin, with your Garmin's data, inside the session.
Why this is a real advance
A plan is a hypothesis. Training is the experiment. A static plan cannot see that you slept five hours, that the 75-minute session has to fit in 40, or that the same swim has slipped twice. A coach can, and a coach costs a few hundred dollars a month and is asleep at 06:10.
The feedback that matters happens away from your phone. How a session felt, what hurt, what you would change: all of it is sharpest in the minute after you stop, sweaty, with a watch on your wrist and nothing else. Capture it there or lose it.
Your LLM had the reasoning. It lacked the sensors and the moment. On the wrist it gets both: what Garmin measured, what you just told it, and a few seconds of your attention at the exact time a decision is due.
The loop, every day
- Plan. Tell it the plan you follow, or ask it to plan your week.
- Session. Ask for today's workout. Send it to the watch, shorten it, or have it explained.
- Truth. A debrief from what Garmin recorded, then one question: how hard did that feel?
- Retune. It proposes the change. You confirm with a tap. Tomorrow starts from there.
Day by day that is a small thing. Over a season it is the difference between a plan you followed for three weeks and a plan that kept fitting your life.
Eleven use cases
- Build the plan with your LLM, in your own words
- Negotiate today's session in ten seconds
- Let how you recovered pick the intensity
- Give feedback at the finish line, while it is still true
- Track a niggle before it becomes an injury
- Retune next week from this week's truth
- Fit training into a real job
- Carry your fueling plan onto the ride screen
- Ask the question when you have it
- Keep the race in view, and keep it honest
- Travel without losing the week
01
Build the plan with your LLM, in your own words
Sunday evening, or the day you sign up for a race.
YouPlan my week. Long run Sunday, strength Tuesday and Friday, never two hard days in a row.
WristDraft: Mon easy 40, Tue strength, Wed tempo 3 x 10 min, Thu swim, Fri strength, Sat ride 2 h, Sun long 24 km. Save it?
Teach it once“My threshold pace is 4:35 per km, my FTP is 265 W, and my max heart rate is 186. Use them for every workout target.”
A plan from a PDF knows nothing about you. This one is built by the model you already use, from the numbers and rules you gave it, and it keeps each session's day, sport, purpose, and duration. Nothing is saved until you confirm.
02
Negotiate today's session in ten seconds
06:10. The plan says 75 minutes. Your morning says 40.
YouWhat's my workout today?
WristTempo run, 75 min: 3 x 10 min at 4:35 to 4:45 per km. Send to watch, Shorten, or Explain?
YouShorten. I have 40.
Wrist40 min: 2 x 10 min at tempo, 2 min easy between. On your watch now.
The usual outcome of a schedule conflict is a skipped session. Here the session bends and keeps its purpose, and the shortened workout lands in your Workouts list with targets, checked against what you asked for before it is sent.
03
Let how you recovered pick the intensity
You slept 5 h 40 and the plan says intervals.
YouBrief me.
WristEasy day: Body Battery 28. 40 min Z2, no intervals. Thursday becomes the hard day.
Teach it once“If my Body Battery is under 30 in the morning, make the session easy and say why in one line.”
You write the rule once, on a good day, with a clear head. The model applies it on the bad day, when your judgment is the thing that is compromised. It reads the number from your Garmin and says so.
04
Give feedback at the finish line, while it is still true
Thirty seconds after you stop your watch.
Wrist2,300 m in 58 min, planned 2,400 m. How hard did that feel?
You7. Legs heavy after travel.
WristLogged. Close to plan. I'd keep Friday's swim easy.
How a session felt is the most valuable training data you have, and it decays within the hour. One tap and a few words on the watch go into your training journal next to the workout, as reported by you, kept apart from what Garmin measured. That journal is what next week is built on.
05
Track a niggle before it becomes an injury
Your left Achilles has been talking to you for a week.
WristHow's the left Achilles? 0 / 2 / 4 / 6+
You4.
WristThird day at 4 or more. I'll raise it in Sunday's review.
Teach it once“After every run, ask me how my left Achilles feels from 0 to 10 and log it in my journal.”
Nobody keeps a pain diary. Everybody can tap a number. A daily score, logged without effort and read back in the weekly review, turns a vague worry into a trend you can act on. It is coaching, never a diagnosis.
06
Retune next week from this week's truth
Sunday. Planned six sessions, did four.
WristPlanned vs done: run 3 of 3, bike 1 of 2, swim 0 of 1. Friday's swim has slipped twice. Draft next week?
YouYes.
WristChange 1 of 3: move the swim to Saturday morning. Confirm?
YouConfirm.
Teach it once“In weekly reviews, tell me straight whether 3:15 still looks realistic, and what would change your mind.”
This is the step static plans cannot do. The review compares what was planned with what your Garmin recorded across swim, bike, run, and strength, reads your journal, and proposes next week. You approve each change with a tap, so the plan evolves every week and never without you.
07
Fit training into a real job
A Tuesday with a board call at 08:30 and five hours of meetings.
WristRun 06:45 to 07:30. First call 08:30. Heavy meeting day, so intervals move to Wednesday.
Wrist11:30: today's session isn't done and you have 45 free minutes before 14:00. Go now?
Teach it once“On days with more than 5 hours of meetings, swap intervals for an easy run or a 30-minute walk.”
Connect your calendar (read-only) and the model plans around the day you actually have. It knows which meetings never move and which blocks can give way. It reads your calendar and never changes it.
08
Carry your fueling plan onto the ride screen
A three-hour ride, and you always under-eat the second half.
YouRide plan for Saturday, 3 hours.
Wrist3 h endurance, 60 g carbs an hour. Fuel cues are set for your ride screen.
Teach it once“For any session over 2 hours, plan 60 g of carbs an hour and prepare fuel cues for the ride screen.”
The free Ride data field puts the model's status, the current workout step, and fuel reminders on your activity screen, and it records laps, so the debrief afterwards works from your real intervals.
09
Ask the question when you have it
Kilometre 8, hands sweaty, phone at home.
YouIdea: pool booking app.
WristSaved: Pool booking app. One line: book a lane from your watch. Send to your notes?
YouWhy did Tuesday's intervals feel so hard?
WristMeasured: resting heart rate up 6 that morning. You reported poor sleep. My read: fatigue, not fitness.
Teach it once“When I say 'idea', write a short title and a one-line summary and offer to send it to my webhook.”
Speak, type, or tap a quick prompt you named yourself. Answers fit a glance and come with up to three follow-up buttons. The model can search the web for anything current and names its source.
10
Keep the race in view, and keep it honest
Monday, 46 weeks out.
Wrist46 weeks to Berlin. This week: base, 5 runs. The one that matters: Sunday's long run.
Teach it once“My A race is the Berlin Marathon on 26 Sep 2027, goal 3:15. Count down the weeks in every Monday briefing.”
An automation runs a prompt on a schedule, in your local time, and sends one line to your wrist. You can have up to ten. The goal stays in front of you for a year without you opening an app.
11
Travel without losing the week
Your calendar has a flight on Thursday.
WristThursday is a travel day. Long run moves to Wednesday. Tonight: a 20-minute hotel-room session. Send it to your watch?
Teach it once“When my calendar has a flight, plan training around it and give me a 20-minute hotel-room workout for that evening.”
Travel is where plans go to die. One instruction turns every future flight into a small adjustment you approve, not a week you write off.
What it will not do
- It asks first. Any change to your plan, and anything that leaves the relay, waits for your tap. No instruction switches that off.
- It does not act for you in the world. The Claude and GPT remotes cannot send messages, book, buy, or call, and they only read your calendar. Remote for Muse can act, and shows you the action, recipient, and cost before it does.
- It is coaching, not medical advice. A pain score is a log entry, never a diagnosis.
- It says what it cannot see. Sleep score, HRV status, and training readiness are not available to Connect IQ apps, so the model tells you they are missing and does not guess.
- It costs a little per question. You use your own API key, and your model provider bills a few cents per question. The apps are a one-time purchase.
Start in five minutes
- Pick your model. Remote for Claude, Remote for GPT, or Remote for Muse.
- Pair the watch and add your key on the pairing page.
- Save five instructions from this page, with your own numbers and names.
- Ask “What's my workout today?” and send it to your watch.
Every time it gets something wrong for you, that is your next instruction. The full instruction guides are Make it yours (Claude), Examples (GPT), and the Playbook (Muse).
The exchanges on this page are illustrations of documented behaviour, written out so you can see the shape of a conversation. Your numbers, sessions, and replies will be your own.