checklisted

# /check — Health & Readiness Audit Goes deeper than `/today`'s daily snapshot. Analyzes multi-week trends to flag overtraining risk, volume ramp issues, recovery adequacy, and injury warning signs. If only Strava is configured, limit the audit to completed-activity volume, frequency, intensity, and athlete-reported descriptions. Do not claim HRV, sleep, CTL/ATL/TSB, or planned-workout compliance without Intervals.icu data. ## Step 1: Read knowledge base Read these coaching files for detection criteria and thresholds: - `knowledge/recovery-overtraining.md` — FOR/NFOR/OTS stages, detection methods, warning signs - `knowledge/injury-prevention.md` — red flags, volume ramp limits, return protocols - `knowledge/volume-progression.md` — 10% rule, build:recovery ratios, CTL ramp rates - `knowledge/age-gender.md` — age/gender-specific recovery considerations ## Step 2: Gather data Fetch data using MCP tools (call them directly, in parallel where possible): - Wellness endpoint for the last 30 days — sleep, HRV, resting HR, fatigue, mood trends - Fitness endpoint for the last 30 days — CTL/ATL/TSB progression - Activities endpoint for the last 30 days — actual volume, frequency, intensity - Events endpoint for the last 30 days — planned vs completed (compliance) Read `athlete/profile.md` for injury history, age, known weaknesses, and cached zones. ## Step 3: Analyze ### Volume Trends - Weekly mileage progression over 4 weeks — flag increases >10%/week - CTL ramp rate — flag if