Weekly Fitness Summary

Your training week in one page, with one clear focus for next.

Weekly, Sunday 7:00 PM · 5 minutes setup

Preview

Sample output · example data

Sample output, example data. All names, numbers, sources, and links are fictional and only show what the skill produces.

Your training week · Mon Oct 26 – Sun Nov 1

5 sessions · 5 h 40 min · 42.3 km run · 2 strength

	This week	Last week	4-wk avg
Run distance	42.3 km	33.0 km	35.1 km
Training time	5 h 40 min	4 h 50 min	5 h 05 min
Sessions	5	4	4.5
Long run	16.0 km	14.0 km	13.8 km

Highlights

Longest run of the training block: 16.0 km at 5:38/km, steady heart rate all the way.
Tuesday's intervals: 6 × 800 m averaging 4:31/km, 6 seconds faster than two weeks ago.

Recovery

Sleep averaged 7 h 05 min (down 25 min). Resting heart rate rose from 52 to 55 bpm by Saturday. Together that suggests you're carrying some fatigue.

Goal check

Sub-2:00 half marathon on Apr 12: on track. Your interval and tempo paces line up with roughly 1:57–1:59.

Next week's focus

Hold distance near 40 km instead of building. Run volume jumped 28% this week and your resting heart rate is up.

A training summary, not medical advice.

Install

Weekly, Sunday 7:00 PM · 5 minutes setup

Verified steps

1
Copy the install prompt
2
Paste it into a chat with Grok Bot
3
Say “Run Weekly Fitness Summary.”

Download Weekly Fitness Summary (.zip)

A folder with SKILL.md, for tools that accept skill uploads.

Setup steps and prompt

Copy skills/weekly-fitness-summary/SKILL.md (the whole file, including the --- header).
Open a one-to-one chat with your Grok Bot and paste the prompt below, with the file where it says.
When the Bot asks, connect: Strava, Garmin, Oura, or Whoop if your assistant offers a connector; otherwise upload an Apple Health or CSV export. It shows a connect card right in the chat.
Try it once now: "Run Weekly Fitness Summary."
The routine shows in the Bot's info pane (click the Bot's name in the chat header) under Routines, where you can pause or edit it.

Prompt for Grok Bot

Save the following as a skill called "Weekly Fitness Summary". Then create a routine that runs it every Sunday at 7:00 PM and posts the result here. Before the first run, ask me the setup questions in the skill and remember my answers.

<paste SKILL.md here>

Copy pastes in the full SKILL.md for you.

Skills and routines are saved by asking the Bot; no settings to dig through.

What it accesses

Writes or sends

Read-only. Never posts to Strava or social accounts.

Reads

Workouts, distance, pace, heart rate, sleep and recovery data from your chosen source

Cost

Light

~4 runs a month.

Before you install

Health data is sensitive: connect only what you want summarized.
Not medical advice. It suggests a training focus, not a diagnosis.
It never posts to Strava or social accounts.

What you get

5 things · Totals by sport, compared with last week and your 4-week…

Totals by sport, compared with last week and your 4-week average
Highlights with real numbers
A recovery read from sleep, resting HR, and HRV
An on-track check for your goal
One focus for next week

Make it yours

5 settings · Goal, Sports, Metrics, Units, Coach tone

GoalSet on first run

Sports

Run (default)
Ride (default)
Swim (default)
Strength (default)
Walk (default)
Yoga (default)
Other (default)

Metrics

Volume (default)
Time (default)
Intensity / HR zones (default)
Pace or power
Elevation
Sleep (default)
Resting HR
HRV
Steps

Units

Metric (default)
Imperial

Coach tone

Encouraging (default)
Neutral
Blunt

Defaults are highlighted. It asks once on the first run.

Data sources

1 required · Strava, Garmin, Apple Health export, Oura, Whoop, or…

Strava, Garmin, Apple Health export, Oura, Whoop, or CSV

About

Weekly Fitness Summary pulls your activities and recovery data and does…

Weekly Fitness Summary pulls your activities and recovery data and does the maths you'd never do yourself: volume by sport, week-over-week change, time in each heart rate zone, and how sleep and resting heart rate are trending. It flags load spikes before they become injuries, checks progress toward your race or habit goal, and gives you one focus for the week ahead. It is a training summary, not medical advice.