Makeway

"I will either find a way, or make one." — Hannibal

An adaptive AI fitness coach, built as a Claude Agent Skill. Makeway (your coach answers to "Coach") replaces the fragmented stack of training apps, nutrition trackers, and static plans with one system: a training plan that talks to your nutrition, adapts when life happens, and remembers what you did last Tuesday.

Based on Coach PRD v0.1. Claude (chat or Claude Code) is the entire backend — no app build required.

What it does

• Onboarding — six conversational steps: ad-lib goal setting ("I want to train for a half marathon while losing weight"), stats, training history, injuries, dietary preferences, schedule. Generates your plan and delivers Day 1 immediately.
• Daily Brief — the core surface: today's workout, movement prep (including prehab for your injuries), and workout-specific nutrition timing. A tempo day and a rest day are different nutrition days.
• Logging — tell it how the workout went (completed / partial / skipped) in plain language. Skips get one "what happened?" prompt that feeds adaptation.
• Adaptation engine — rule-based: skips redistribute volume, partials step down intensity, missed days trigger a check-in, overperformance progresses the plan early. Every change is explained.
• Schedule & Progress — week view with move/swap/edit, consistency and volume trends, streaks, PRs, and progress anchored against 4 weeks ago.

Using it in Claude Code

Clone this repo and start Claude Code in it. Then:

/coach              # onboard (first time) or today's Daily Brief
/coach log done, 4 miles at 10:30 pace
/coach import garmin-week.csv   # weekly Garmin Connect export → auto-logged with real pace/HR
/coach schedule     # view/edit the week ("move Thursday's run to Friday")
/coach progress     # trends, streaks, milestones

Your state lives in coach-data/ as plain JSON/markdown (profile.json, plan.json, log.jsonl, notes.md) — human-readable, editable, and yours. Commit the directory to keep history, or gitignore it to keep it private.

Using it in Claude chat (claude.ai)

Zip the skill and upload it as a Skill (Settings → Capabilities → Skills):

cd .claude/skills && zip -r coach.zip coach/

In chat, Claude keeps your coach state in the conversation and gives you a JSON block to save between sessions; for persistent memory, use it inside a Project and keep profile.json / plan.json as project files. Claude Code is the best experience because state persists automatically on disk.

The dashboard (iPhone home-screen app)

index.html at the repo root is a self-contained PWA that renders your coach data as the PRD's app screens — Daily Brief, Schedule, and Progress — with a floating whistle button (lower right) that deep-links into your most recent Claude Code coach chat (it reads coach-data/session.json, which the skill keeps updated). Data is fetched live from GitHub on each open, so it shows whatever the coach last pushed. If the repo is private, tap the gear icon once and paste a fine-grained PAT with read-only Contents access (stored only on your device).

Deploy (one-time): GitHub → repo Settings → Pages → Source: Deploy from a branch → pick main (after merging) or this branch, folder / (root). Your app URL will be https://<user>.github.io/makeway/.

Install on iPhone: open that URL in Safari → Share → Add to Home Screen. You get the whistle icon, full-screen app, the works.

Daily loop: glance at the dashboard → tap the whistle → tell Coach how the workout went → Coach logs, adapts, and pushes → pull down to refresh the dashboard.

Automatic activity sync (Garmin → intervals.icu → Coach)

A scheduled GitHub Action (.github/workflows/activity-sync.yml) pulls new activities from the free intervals.icu API every 4 hours, auto-logs them into coach-data/log.jsonl with real pace/HR, marks plan sessions completed/partial, and pushes — so the dashboard updates itself. intervals.icu syncs from Garmin Connect officially (activities arrive ~5 min after your watch syncs), so the chain is: watch → Garmin → intervals.icu → this repo.

One-time setup:

1. Create a free account at intervals.icu.
2. Connect Garmin: Settings → Connections → Garmin Connect → authorize.
3. Get credentials: Settings → scroll to Developer Settings → note your Athlete ID (looks like i123456) and generate an API key.
4. Add two repo secrets (Settings → Secrets and variables → Actions): INTERVALS_ATHLETE_ID, INTERVALS_API_KEY.
5. Test it: Actions tab → Activity sync → Run workflow.

Secrets stay in GitHub's encrypted vault — never in the repo files. (The script also supports Strava via STRAVA_CLIENT_ID/STRAVA_CLIENT_SECRET/ STRAVA_REFRESH_TOKEN, but Strava's API now requires a paid subscription.)

Repo layout

.claude/skills/coach/
  SKILL.md                    # the coach: persona, commands, workflows
  references/
    onboarding.md             # 6-step onboarding flow
    data-model.md             # schemas for profile/plan/log files
    methodology.md            # plan architecture, periodization, goal conflicts
    nutrition.md              # TDEE, macros, session-specific nutrient timing
    movement-prep.md          # warmups by session type + prehab menus
    adaptation.md             # the rule-based adaptation engine
    garmin-import.md          # wearable export import (CSV/TCX/GPX) + device-data insights
coach-data/                   # your profile, plan, and logs (created at onboarding)
docs/Coach_PRD_v0.1.md        # the product spec this implements

PRD → skill mapping

PRD feature	Where it lives
Onboarding flow (6 screens)	references/onboarding.md
Daily Brief (workout / prep / nutrition / log CTA)	SKILL.md + nutrition & movement-prep references
Workout-specific nutrient timing	references/nutrition.md
Rule-based adaptation engine	references/adaptation.md
Schedule editing, Progress tracking	SKILL.md + data-model.md
Expert methodology layer	references/methodology.md (encoded coaching rules; swap in credentialed-expert content as partnerships land)
Push notifications, paywall, RevenueCat, etc.	N/A — out of scope for the skill form factor

Coach is a training aid, not medical advice. It will tell you the same thing.