The 5 Garmin Prompts I Use Most in Claude

The 5 prompts I use most with my Garmin connected to AI

Connecting your Garmin to Claude or ChatGPT is the easy part. Knowing what to ask is where it gets useful. These are the five prompts I keep coming back to, ready to copy.

First: connect your Garmin

MissingMCP is a free, open-source gateway between your Garmin Connect account and an AI assistant. It's hosted, so there's no terminal, no install and no code.

1. Copy the MCP URL: https://missingmcp.com/garmin/mcp
2. In Claude, open your connector settings and add it as a custom connector. ChatGPT supports it too; the menu is just in a slightly different place
3. Log in with your Garmin Connect account when prompted

Your Garmin password is used once to sign in and then discarded, only encrypted tokens are kept, and the whole project is open source if you want to check for yourself. It's maintained by one person, so if you end up using it regularly, buy them a coffee.

1. A training plan that checks in every morning

Start by letting it build a plan from where your data says you actually are, not from a generic template.

My goal: [for example: run a 10K under 50 minutes by March]

First pull my last 14 days of Garmin data: activities (distance, duration, pace, heart rate), training load and Training Status, VO2 max trend, resting heart rate and HRV, sleep, Body Battery and stress.

Use it to work out my real current fitness, not a generic starting point. Then build a plan to reach my goal:
- Start from my actual weekly volume and long-run distance
- Increase load by 10% a week at most, and back off when HRV, sleep or Body Battery show I'm under strain
- A weekly structure: easy runs, one quality session, a long run and rest days
- Phases (base, build, peak, taper) with weekly targets
- 2 or 3 checkpoints to reassess, based on how my Garmin metrics trend
- The specific risks you see in my data, and how the plan handles them

Keep it direct and practical.

Then make it a scheduled task that runs every morning, so the plan follows your recorded activities and Training Readiness instead of the calendar:

Every morning, pull my latest Garmin activities, sleep, HRV, Body Battery and Training Readiness. Focus on the last 48 hours, with the recent weeks as context.

Compare that with my training plan and give me:
1. A one-line verdict: PUSH, HOLD or BACK OFF today
2. The numbers behind it (HRV vs my baseline, sleep, Body Battery, training load)
3. If PUSH: the session that fits today. If BACK OFF: what to do instead
4. Any red flag, like HRV falling for several days or resting heart rate creeping up
5. If my recorded activities drifted from the plan, adjust the coming days

Keep it to a few sentences.

My goal: [your goal]

2. What's behind your good and bad nights

A sleep score tells you how you slept. This one tells you why, so you know what to change.

Analyse my last 14 days of Garmin sleep data alongside my training, stress and Body Battery, and find the patterns behind my good and bad nights.

For each day, pull: sleep score, sleep time and stages, overnight HRV, resting heart rate, bedtime and wake time, that day's training (type, intensity, time of day), stress and Body Battery.

Then:
1. Find the 2 or 3 strongest patterns, each backed by specific numbers (for example late training vs sleep score, or bedtime consistency vs deep sleep)
2. Take my best and my worst night, reconstruct both days, and explain why each night went the way it did
3. Give me 2 or 3 concrete changes to test

Plain language, no fluff.

3. Why your last run felt so hard

Some runs feel terrible for no obvious reason. There usually is one, and it's often in the data from the day before.

Look at my most recent run on Garmin and explain why it felt harder than it should have.

Compare it with my similar runs from the last 4 weeks: pace, heart rate at the same pace, cadence, elevation, and how much my heart rate drifted during the run. Then check what came before it: the previous night's sleep, HRV and resting heart rate, my Body Battery at the start, my training load over the last 7 days, and the weather if it's in the activity.

Give me the 1 to 3 most likely reasons, ranked, each with the numbers that back it up. If nothing in the data stands out, say so. End with what to change for my next run.

4. Why your VO2 max is stuck

If you train several times a week and your VO2 max won't move, this finds out why. For me, the answer was simple: I wasn't doing proper interval sessions.

My VO2 max has stopped improving even though I train several times a week. Use my Garmin data to find out why.

1. Analyse: my VO2 max history (and how long it has been flat), my weekly training load, and my intensity mix: the share of training in easy zones 1-2, the grey zone 3, and hard zones 4-5. Also my sleep, HRV and resting heart rate trends.
2. Diagnose: which of these actually apply to me, ranked by impact, each proven with my numbers:
   - Too much moderate zone 3, not enough truly easy volume
   - Not enough real high-intensity interval work, or too much without recovery
   - The same sessions week after week, with no progression
   - Poor sleep or under-recovery blunting adaptation
3. Fix: the single biggest change to make first, how my weekly structure should change, and what to stop doing.

End with the one metric to watch each week to see whether it's working.

5. A daily illness score

Your body shows signs of getting sick before you feel them: HRV drops, resting heart rate, respiration rate creep up, and blood oxygen dips. No single one means much, but together they're a strong warning. Run this as a scheduled task every morning.

Every morning, check whether my body shows early signs of illness and show the result as a gauge.

1. Pull from Garmin, for last night and the 14 days before: overnight HRV, resting heart rate, sleeping respiration rate and overnight blood oxygen (SpO2). If a metric is missing or has fewer than 4 days of data, mark it unavailable and move on. If fewer than two metrics are available, stop and tell me which are missing.

2. Baseline: the average of the 7 days before last night, not including last night.

3. Deviation, in the direction that signals illness, divided by its range and clamped to 0-1:
   - Resting heart rate up: divide by 7 bpm
   - HRV down: divide by 15 ms
   - Respiration up: divide by 3 breaths/min
   - SpO2 down: divide by 3 percentage points

4. Score: weight resting heart rate 30, HRV 25, respiration 25, SpO2 20. Use only the available metrics and divide by the weights you used. A metric is flagged above 0.35. Multiply by 0.5 with no flags, 0.6 with one flag (one metric alone moves for alcohol, heat or a hard session), and from 1.0 up to 1.3 when two or more are flagged. Final score from 0 to 100.

5. Bands: 0-24 Clear, 25-44 Watch, 45-64 Elevated (keep it easy), 65-84 High (rest), 85-100 Very likely (take the day off).

6. Show a Garmin-style gauge artifact: the score and band, one bar per metric (last night, baseline, difference), unavailable metrics greyed out, one sentence on what to do today, and a note that this is not a medical device.

Never invent a number. Say how many metrics went into the score, and tell me if I scored 65 or more two mornings in a row.

Blood oxygen only records if Pulse Ox is set to During Sleep or All Day on your watch. Without it, the score runs on the other three metrics and tells you so.

A note before you start

These prompts read your real data, which is what makes them useful, but the answers are still an AI's interpretation of it. Treat them as a sharp second opinion, not a doctor or a coach with the final say, and your Garmin is not a medical device.