---
type: skill
slug: weekly-fitness-summary
name: Weekly Fitness Summary
audience: people
category: Health & Fitness
schedule: Weekly, Sunday 7:00 PM
setup: 5 minutes
platforms: [Grok Bot, Muse, Dots]
writes_or_sends: Read-only. Never posts to Strava or social accounts.
version: 1.0.0
updated: 2026-10-31
---

# Weekly Fitness Summary

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

- Category: Health & Fitness
- Schedule: Weekly, Sunday 7:00 PM
- Works with: Grok Bot, Muse, Dots
- Setup time: 5 minutes
- Version: 1.0.0 (updated 2026-10-31)
- Cost: light

## What it 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.

## What you get

- 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

## Data it uses

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

## Safety

- 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: Low: ~4 runs a month.
- Warning: Health data is sensitive: connect only what you want summarized.
- Warning: Not medical advice. It suggests a training focus, not a diagnosis.
- Warning: It never posts to Strava or social accounts.

## Install

- SKILL.md: https://botplaza.lol/skills/weekly-fitness-summary/SKILL.md
- Zip: https://botplaza.lol/downloads/weekly-fitness-summary.zip
- JSON: https://botplaza.lol/skills/weekly-fitness-summary.json
- Ready prompt: https://botplaza.lol/api/install?slug=weekly-fitness-summary&platform=grok (or muse, dots)
- MCP: call install_skill with slug "weekly-fitness-summary" at https://botplaza.lol/api/mcp

### Grok Bot (verified)

1. Copy skills/weekly-fitness-summary/SKILL.md (the whole file, including the --- header).
2. Open a one-to-one chat with your Grok Bot and paste the prompt below, with the file where it says.
3. 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.
4. Try it once now: "Run Weekly Fitness Summary."
5. 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.

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

### Muse (partially-verified)

1. Copy skills/weekly-fitness-summary/SKILL.md.
2. Open Muse and paste the prompt below with the file where it says.
3. Try it: "Run Weekly Fitness Summary." Muse has no skill install for outside skills, so it follows the pasted instructions.
4. Ask Muse to make it a recurring task every Sunday at 7:00 PM. It then shows under the Assistant icon > Upcoming.
5. Muse Code (developer CLI): unzip downloads/weekly-fitness-summary.zip, run `muse skills validate ./weekly-fitness-summary` then `muse skills install ./weekly-fitness-summary --scope user`. Optional: add the BotPlaza connector (https://botplaza.lol/api/mcp) under mcpServers in ~/.config/muse/settings.json.

Note: Recurring tasks and Muse Code skill install are documented by Meta. Installing outside skills in the Muse app is not.

### Dots (partially-verified)

1. Copy skills/weekly-fitness-summary/SKILL.md.
2. Paste the prompt below into your dot's conversation in ChatGPT, with the file where it says.
3. Wait for the dot to confirm the schedule, time zone and end date.
4. Optional: in ChatGPT, Plugins > + > Add custom MCP server with https://botplaza.lol/api/mcp (no authentication). Dots can use installed plugins, but OpenAI hasn't said whether that includes custom ones.
5. Business, Enterprise, Healthcare and Edu workspaces can also upload downloads/weekly-fitness-summary.zip under Plugins > Skills > Create > Upload from your computer.

Note: Dots are available on ChatGPT Pro, Business Premium and Enterprise, and are still rolling out. Pasting instructions in and scheduled check-ins are documented.

Page: https://botplaza.lol/skills/weekly-fitness-summary/