Strava Weekly Adjuster

Paste last week's training data and get next week's plan adjusted to how you actually responded.

AnalyzeIntermediate

Best tool for this job

ChatGPT

Reads screenshots and CSVs and runs data analysis on training logs.

Also works in

Claude · Gemini

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The prompt

Fill in the [BRACKETS] with your details, then paste it into ChatGPT.

You're my endurance coach. Here is my plan for last week and what I actually did (from Strava/Garmin export or screenshots): [PASTE/UPLOAD].
Also: sleep [HRS avg], soreness/fatigue [1–10], any pain [DESCRIBE], resting HR/HRV trend [optional].

1. Compare planned vs. actual (volume, intensity, key sessions hit/missed).
2. Assess fatigue and risk (look for jumps in load, elevated HR at easy pace, poor sleep).
3. Adjust next week: keep, reduce, or progress, with the specific session changes.
4. One focus for next week.
If I report pain that worsens with activity, recommend rest and a professional evaluation.

Example output

Illustrative example only, made up to show the format. Your results will depend on your inputs and the model.

ILLUSTRATIVE EXAMPLE
Planned 32 mi / Actual 27 mi (missed Thu tempo). Easy-pace HR up ~6 bpm, sleep 6.1 hr.
Adjustment: hold volume at 30 mi, move tempo to Tue, swap Sat long run 14→12 mi.
Focus: 7+ hrs sleep.