{
  "schemaVersion": "1.0",
  "item": {
    "slug": "strava-training-coach",
    "name": "Strava Training Coach",
    "source": "tencent",
    "type": "skill",
    "category": "AI 智能",
    "sourceUrl": "https://clawhub.ai/hhq0421/strava-training-coach",
    "canonicalUrl": "https://clawhub.ai/hhq0421/strava-training-coach",
    "targetPlatform": "OpenClaw"
  },
  "install": {
    "downloadMode": "redirect",
    "downloadUrl": "/downloads/strava-training-coach",
    "sourceDownloadUrl": "https://wry-manatee-359.convex.site/api/v1/download?slug=strava-training-coach",
    "sourcePlatform": "tencent",
    "targetPlatform": "OpenClaw",
    "installMethod": "Manual import",
    "extraction": "Extract archive",
    "prerequisites": [
      "OpenClaw"
    ],
    "packageFormat": "ZIP package",
    "includedAssets": [
      "SKILL.md",
      "scripts/auth.py",
      "scripts/weekly_report.py",
      "scripts/coach_check.py",
      "references/training-principles.md"
    ],
    "primaryDoc": "SKILL.md",
    "quickSetup": [
      "Download the package from Yavira.",
      "Extract the archive and review SKILL.md first.",
      "Import or place the package into your OpenClaw setup."
    ],
    "agentAssist": {
      "summary": "Hand the extracted package to your coding agent with a concrete install brief instead of figuring it out manually.",
      "steps": [
        "Download the package from Yavira.",
        "Extract it into a folder your agent can access.",
        "Paste one of the prompts below and point your agent at the extracted folder."
      ],
      "prompts": [
        {
          "label": "New install",
          "body": "I downloaded a skill package from Yavira. Read SKILL.md from the extracted folder and install it by following the included instructions. Tell me what you changed and call out any manual steps you could not complete."
        },
        {
          "label": "Upgrade existing",
          "body": "I downloaded an updated skill package from Yavira. Read SKILL.md from the extracted folder, compare it with my current installation, and upgrade it while preserving any custom configuration unless the package docs explicitly say otherwise. Summarize what changed and any follow-up checks I should run."
        }
      ]
    },
    "sourceHealth": {
      "source": "tencent",
      "status": "healthy",
      "reason": "direct_download_ok",
      "recommendedAction": "download",
      "checkedAt": "2026-04-30T16:55:25.780Z",
      "expiresAt": "2026-05-07T16:55:25.780Z",
      "httpStatus": 200,
      "finalUrl": "https://wry-manatee-359.convex.site/api/v1/download?slug=network",
      "contentType": "application/zip",
      "probeMethod": "head",
      "details": {
        "probeUrl": "https://wry-manatee-359.convex.site/api/v1/download?slug=network",
        "contentDisposition": "attachment; filename=\"network-1.0.0.zip\"",
        "redirectLocation": null,
        "bodySnippet": null
      },
      "scope": "source",
      "summary": "Source download looks usable.",
      "detail": "Yavira can redirect you to the upstream package for this source.",
      "primaryActionLabel": "Download for OpenClaw",
      "primaryActionHref": "/downloads/strava-training-coach"
    },
    "validation": {
      "installChecklist": [
        "Use the Yavira download entry.",
        "Review SKILL.md after the package is downloaded.",
        "Confirm the extracted package contains the expected setup assets."
      ],
      "postInstallChecks": [
        "Confirm the extracted package includes the expected docs or setup files.",
        "Validate the skill or prompts are available in your target agent workspace.",
        "Capture any manual follow-up steps the agent could not complete."
      ]
    },
    "downloadPageUrl": "https://openagent3.xyz/downloads/strava-training-coach",
    "agentPageUrl": "https://openagent3.xyz/skills/strava-training-coach/agent",
    "manifestUrl": "https://openagent3.xyz/skills/strava-training-coach/agent.json",
    "briefUrl": "https://openagent3.xyz/skills/strava-training-coach/agent.md"
  },
  "agentAssist": {
    "summary": "Hand the extracted package to your coding agent with a concrete install brief instead of figuring it out manually.",
    "steps": [
      "Download the package from Yavira.",
      "Extract it into a folder your agent can access.",
      "Paste one of the prompts below and point your agent at the extracted folder."
    ],
    "prompts": [
      {
        "label": "New install",
        "body": "I downloaded a skill package from Yavira. Read SKILL.md from the extracted folder and install it by following the included instructions. Tell me what you changed and call out any manual steps you could not complete."
      },
      {
        "label": "Upgrade existing",
        "body": "I downloaded an updated skill package from Yavira. Read SKILL.md from the extracted folder, compare it with my current installation, and upgrade it while preserving any custom configuration unless the package docs explicitly say otherwise. Summarize what changed and any follow-up checks I should run."
      }
    ]
  },
  "documentation": {
    "source": "clawhub",
    "primaryDoc": "SKILL.md",
    "sections": [
      {
        "title": "Strava Training Coach",
        "body": "Evidence-based AI training partner that catches injury risk before you feel it."
      },
      {
        "title": "Why This Matters",
        "body": "Most running injuries follow the same pattern: too much, too soon. Nielsen et al. (2014) found that runners who increase weekly distance by more than 30% have significantly higher injury rates. By the time you feel pain, the damage is weeks old.\n\nThis coach watches your Strava data daily and alerts you before problems become injuries — so you stay consistent instead of sidelined.\n\nBuilt on the 80/20 polarized training model (Seiler, 2010; Stoggl & Sperlich, 2014) — the same approach used by elite endurance coaches to build durable athletes who train smarter, not just harder."
      },
      {
        "title": "What You Get",
        "body": "ACWR Monitoring — Tracks your acute:chronic workload ratio (Gabbett, 2016). ACWR > 1.5 = high injury risk\nAcute Load Alerts — Weekly mileage up 30%+? You'll know before your knees do\n80/20 Intensity Checks — Too many hard days eroding recovery? Get evidence-based recommendations\nRecovery Nudges — Extended gaps that might affect your training adaptations\nWeekly Reports — Sunday summaries with 4-week trends, ACWR, and intensity distribution\nOura Integration — Optional sleep/readiness scores to inform training decisions"
      },
      {
        "title": "1. Connect Strava",
        "body": "# Set your Strava API credentials (required)\nexport STRAVA_CLIENT_ID=your_id\nexport STRAVA_CLIENT_SECRET=your_secret\n\n# Authenticate (opens browser for OAuth)\npython3 scripts/auth.py\n\nTokens are stored in ~/.config/strava-training-coach/strava_tokens.json with 0600 permissions."
      },
      {
        "title": "2. Set Up Notifications (Required)",
        "body": "Discord:\n\nexport DISCORD_WEBHOOK_URL=https://discord.com/api/webhooks/...\nexport NOTIFICATION_CHANNEL=discord\n\nSlack:\n\nexport SLACK_WEBHOOK_URL=https://hooks.slack.com/...\nexport NOTIFICATION_CHANNEL=slack\n\n⚠️ Security: Webhook URLs must be set via environment variables. No hardcoded URLs allowed."
      },
      {
        "title": "3. Optional: Enable Oura Integration",
        "body": "export OURA_ENABLED=true\n\nRequires Oura CLI authentication."
      },
      {
        "title": "4. Run",
        "body": "# Daily training check + alerts\npython3 scripts/coach_check.py\n\n# Weekly summary report  \npython3 scripts/weekly_report.py\n\nOptional: schedule with cron for hands-off monitoring:\n\n{\n  \"name\": \"Training Coach - Daily Check\",\n  \"schedule\": {\"kind\": \"every\", \"everyMs\": 86400000},\n  \"command\": \"python3 scripts/coach_check.py\"\n}"
      },
      {
        "title": "Security Features",
        "body": "This skill is designed with security in mind for ClawHub publication:"
      },
      {
        "title": "Credential Handling",
        "body": "No hardcoded secrets — All credentials via environment variables\nSecure token storage — Tokens saved with 0600 permissions\nXDG compliance — Config stored in ~/.config/strava-training-coach/\nToken validation — Structure validation before use"
      },
      {
        "title": "Input Validation",
        "body": "Date format validation — ISO8601 format checking\nNumeric range validation — All thresholds bounded\nType checking — Safe type conversion with defaults\nWebhook URL validation — Pattern matching for Discord/Slack"
      },
      {
        "title": "Data Protection",
        "body": "Log redaction — Sensitive data masked in logs\nSecure temp files — Proper permissions on state files\nNo data leakage — Safe error messages\nRate limiting — Max 1 alert per hour per type"
      },
      {
        "title": "Network Security",
        "body": "HTTPS only — All API calls use TLS\nTimeout handling — 30-second timeouts on all requests\nRetry logic — 3 attempts with exponential backoff\nCertificate validation — Standard SSL verification"
      },
      {
        "title": "Configuration",
        "body": "All thresholds are optional — sensible defaults with validation.\n\n# Training thresholds (validated ranges)\nMAX_WEEKLY_MILEAGE_JUMP=30     # 5-100%, default: 30\nMAX_HARD_DAY_PERCENTAGE=25     # 5-100%, default: 25\nMIN_EASY_RUN_HEART_RATE=145    # 100-200 bpm, default: 145\n\n# Feature flags\nOURA_ENABLED=false             # Enable Oura integration\nVERBOSE=false                  # Enable debug logging"
      },
      {
        "title": "Injury Risk",
        "body": "\"Weekly mileage up 45% (18 -> 26 mi). ACWR: 1.62. Nielsen et al. (2014) found >30% weekly increases significantly raise injury risk. Your acute:chronic workload ratio is in the high-risk zone (>1.5). Reduce next week's volume by 20-30%.\"\n\n\"60% of runs were moderate/high effort (HR >145). Seiler (2010) found elite athletes keep ~80% of sessions below VT1. Polarized training produces better VO2max gains than moderate-intensity training (Stoggl & Sperlich, 2014).\"\n\n\"5 days since last activity. Mujika & Padilla (2000) found VO2max begins declining after ~10 days of inactivity. A gentle 20-min walk or easy jog can maintain adaptations.\""
      },
      {
        "title": "Achievements",
        "body": "\"30-Day Streak! Consistency beats intensity. Holloszy & Coyle (1984) showed mitochondrial density increases with repeated aerobic stimulus.\""
      },
      {
        "title": "Weekly Reports (Sunday)",
        "body": "Weekly mileage with week-over-week change %\nAcute:Chronic Workload Ratio (ACWR) with risk zone\nIntensity distribution (easy/moderate/hard) vs. 80/20 target\n4-week trend visualization\nEvidence-based recommendations for next week"
      },
      {
        "title": "Training Philosophy (Evidence-Based)",
        "body": "Polarized Training — 80% easy, 20% hard (Seiler & Kjerland, 2006; Stoggl & Sperlich, 2014)\nACWR Sweet Spot — Keep acute:chronic workload ratio between 0.8-1.3 (Gabbett, 2016)\nProgressive Overload — Gradual increases; >30% weekly spikes raise injury risk (Nielsen et al., 2014)\nConsistency > Intensity — Frequency drives mitochondrial and capillary adaptation (Holloszy & Coyle, 1984)\nStrength Training — Reduces sports injuries by 68% and overuse injuries by ~50% (Lauersen et al., 2014)\n\nSee references/training-principles.md for the full guide with 30+ scientific references."
      },
      {
        "title": "Files",
        "body": "scripts/auth.py — Strava OAuth setup (tokens stored in XDG config dir)\nscripts/coach_check.py — Daily training analysis and alerts (security-hardened)\nscripts/weekly_report.py — Sunday summary reports (security-hardened)\nreferences/training-principles.md — Evidence-based injury prevention guide"
      },
      {
        "title": "Smart, Not Spammy",
        "body": "Alerts fire only when something matters:\n\nMileage spike detected\nIntensity pattern concerning\nMeaningful PR achieved\nWeekly summary ready\n\nNot every workout. That's what Strava is for."
      },
      {
        "title": "Rate Limits",
        "body": "1-2 API calls per check\nStrava allows 100 req/15 min, 1000/day\nDaily checks use ~30 requests/month"
      }
    ],
    "body": "Strava Training Coach\n\nEvidence-based AI training partner that catches injury risk before you feel it.\n\nWhy This Matters\n\nMost running injuries follow the same pattern: too much, too soon. Nielsen et al. (2014) found that runners who increase weekly distance by more than 30% have significantly higher injury rates. By the time you feel pain, the damage is weeks old.\n\nThis coach watches your Strava data daily and alerts you before problems become injuries — so you stay consistent instead of sidelined.\n\nBuilt on the 80/20 polarized training model (Seiler, 2010; Stoggl & Sperlich, 2014) — the same approach used by elite endurance coaches to build durable athletes who train smarter, not just harder.\n\nWhat You Get\nACWR Monitoring — Tracks your acute:chronic workload ratio (Gabbett, 2016). ACWR > 1.5 = high injury risk\nAcute Load Alerts — Weekly mileage up 30%+? You'll know before your knees do\n80/20 Intensity Checks — Too many hard days eroding recovery? Get evidence-based recommendations\nRecovery Nudges — Extended gaps that might affect your training adaptations\nWeekly Reports — Sunday summaries with 4-week trends, ACWR, and intensity distribution\nOura Integration — Optional sleep/readiness scores to inform training decisions\nQuick Start\n1. Connect Strava\n# Set your Strava API credentials (required)\nexport STRAVA_CLIENT_ID=your_id\nexport STRAVA_CLIENT_SECRET=your_secret\n\n# Authenticate (opens browser for OAuth)\npython3 scripts/auth.py\n\n\nTokens are stored in ~/.config/strava-training-coach/strava_tokens.json with 0600 permissions.\n\n2. Set Up Notifications (Required)\n\nDiscord:\n\nexport DISCORD_WEBHOOK_URL=https://discord.com/api/webhooks/...\nexport NOTIFICATION_CHANNEL=discord\n\n\nSlack:\n\nexport SLACK_WEBHOOK_URL=https://hooks.slack.com/...\nexport NOTIFICATION_CHANNEL=slack\n\n\n⚠️ Security: Webhook URLs must be set via environment variables. No hardcoded URLs allowed.\n\n3. Optional: Enable Oura Integration\nexport OURA_ENABLED=true\n\n\nRequires Oura CLI authentication.\n\n4. Run\n# Daily training check + alerts\npython3 scripts/coach_check.py\n\n# Weekly summary report  \npython3 scripts/weekly_report.py\n\n\nOptional: schedule with cron for hands-off monitoring:\n\n{\n  \"name\": \"Training Coach - Daily Check\",\n  \"schedule\": {\"kind\": \"every\", \"everyMs\": 86400000},\n  \"command\": \"python3 scripts/coach_check.py\"\n}\n\nSecurity Features\n\nThis skill is designed with security in mind for ClawHub publication:\n\nCredential Handling\nNo hardcoded secrets — All credentials via environment variables\nSecure token storage — Tokens saved with 0600 permissions\nXDG compliance — Config stored in ~/.config/strava-training-coach/\nToken validation — Structure validation before use\nInput Validation\nDate format validation — ISO8601 format checking\nNumeric range validation — All thresholds bounded\nType checking — Safe type conversion with defaults\nWebhook URL validation — Pattern matching for Discord/Slack\nData Protection\nLog redaction — Sensitive data masked in logs\nSecure temp files — Proper permissions on state files\nNo data leakage — Safe error messages\nRate limiting — Max 1 alert per hour per type\nNetwork Security\nHTTPS only — All API calls use TLS\nTimeout handling — 30-second timeouts on all requests\nRetry logic — 3 attempts with exponential backoff\nCertificate validation — Standard SSL verification\nConfiguration\n\nAll thresholds are optional — sensible defaults with validation.\n\n# Training thresholds (validated ranges)\nMAX_WEEKLY_MILEAGE_JUMP=30     # 5-100%, default: 30\nMAX_HARD_DAY_PERCENTAGE=25     # 5-100%, default: 25\nMIN_EASY_RUN_HEART_RATE=145    # 100-200 bpm, default: 145\n\n# Feature flags\nOURA_ENABLED=false             # Enable Oura integration\nVERBOSE=false                  # Enable debug logging\n\nExample Alerts\nInjury Risk\n\n\"Weekly mileage up 45% (18 -> 26 mi). ACWR: 1.62. Nielsen et al. (2014) found >30% weekly increases significantly raise injury risk. Your acute:chronic workload ratio is in the high-risk zone (>1.5). Reduce next week's volume by 20-30%.\"\n\n\"60% of runs were moderate/high effort (HR >145). Seiler (2010) found elite athletes keep ~80% of sessions below VT1. Polarized training produces better VO2max gains than moderate-intensity training (Stoggl & Sperlich, 2014).\"\n\n\"5 days since last activity. Mujika & Padilla (2000) found VO2max begins declining after ~10 days of inactivity. A gentle 20-min walk or easy jog can maintain adaptations.\"\n\nAchievements\n\n\"30-Day Streak! Consistency beats intensity. Holloszy & Coyle (1984) showed mitochondrial density increases with repeated aerobic stimulus.\"\n\nWeekly Reports (Sunday)\nWeekly mileage with week-over-week change %\nAcute:Chronic Workload Ratio (ACWR) with risk zone\nIntensity distribution (easy/moderate/hard) vs. 80/20 target\n4-week trend visualization\nEvidence-based recommendations for next week\nTraining Philosophy (Evidence-Based)\nPolarized Training — 80% easy, 20% hard (Seiler & Kjerland, 2006; Stoggl & Sperlich, 2014)\nACWR Sweet Spot — Keep acute:chronic workload ratio between 0.8-1.3 (Gabbett, 2016)\nProgressive Overload — Gradual increases; >30% weekly spikes raise injury risk (Nielsen et al., 2014)\nConsistency > Intensity — Frequency drives mitochondrial and capillary adaptation (Holloszy & Coyle, 1984)\nStrength Training — Reduces sports injuries by 68% and overuse injuries by ~50% (Lauersen et al., 2014)\n\nSee references/training-principles.md for the full guide with 30+ scientific references.\n\nFiles\nscripts/auth.py — Strava OAuth setup (tokens stored in XDG config dir)\nscripts/coach_check.py — Daily training analysis and alerts (security-hardened)\nscripts/weekly_report.py — Sunday summary reports (security-hardened)\nreferences/training-principles.md — Evidence-based injury prevention guide\nSmart, Not Spammy\n\nAlerts fire only when something matters:\n\nMileage spike detected\nIntensity pattern concerning\nMeaningful PR achieved\nWeekly summary ready\n\nNot every workout. That's what Strava is for.\n\nRate Limits\n1-2 API calls per check\nStrava allows 100 req/15 min, 1000/day\nDaily checks use ~30 requests/month"
  },
  "trust": {
    "sourceLabel": "tencent",
    "provenanceUrl": "https://clawhub.ai/hhq0421/strava-training-coach",
    "publisherUrl": "https://clawhub.ai/hhq0421/strava-training-coach",
    "owner": "hhq0421",
    "version": "1.0.3",
    "license": null,
    "verificationStatus": "Indexed source record"
  },
  "links": {
    "detailUrl": "https://openagent3.xyz/skills/strava-training-coach",
    "downloadUrl": "https://openagent3.xyz/downloads/strava-training-coach",
    "agentUrl": "https://openagent3.xyz/skills/strava-training-coach/agent",
    "manifestUrl": "https://openagent3.xyz/skills/strava-training-coach/agent.json",
    "briefUrl": "https://openagent3.xyz/skills/strava-training-coach/agent.md"
  }
}