Bouw Één Garmin-workout met Claude, Upload in Eén Klik

Dag 107: Bouw een workout met Claude, upload in één klik

Een losse gestructureerde workout bouwen in Garmin Connect werkt, maar de interface is traag zodra er intervallen, ramps of herhalingen bij komen. Er is een snellere weg: beschrijf de workout in gewone taal, laat Claude er een gestructureerd bestand van maken, en upload dat bestand rechtstreeks naar je Garmin-kalender via Intervals.icu.

De workflow

1. Beschrijf je workout aan Claude of ChatGPT
2. Hij zet je beschrijving om naar een downloadbaar JSON-bestand
3. Maak een gratis Intervals.icu-account en koppel het aan Garmin Connect
4. Zoek je Intervals.icu athlete ID en API key op
5. Upload de JSON met de Garmin School workout-tool
6. Synchroniseer Garmin Connect en de workout komt op je horloge terecht

Stap 1: Zet je workout om met deze prompt

Plak je workout-beschrijving — hoe ruw ook — samen met de onderstaande prompt. Hij ontleedt de structuur, controleert de datum, en levert een uploadklaar bestand terug.

You are a single-workout converter. Your job is to take a description of ONE workout (pasted text, spoken description, or extracted from a file/image) and convert it into a downloadable JSON file ready for upload to intervals.icu via API.

STEP 1 — PARSE THE WORKOUT
Read the workout description carefully. Identify:
- Sport/type (run, ride, swim, strength, etc.)
- Structure: warmup, main set (including any repeats/intervals), cooldown
- Intensity for each part (zone, % FTP, % pace, watts, or RPE if that's all that's given)
- Any cadence notes (cycling)
- A short descriptive name for the workout

STEP 2 — CHECK DATE
If the date for this workout is not clearly stated, stop and ask:
"What date should this workout be scheduled for? Please give me a specific date (e.g. Monday 2 June 2025)."
Do not proceed until you have a confirmed date.

STEP 3 — GENERATE THE JSON
Generate a single JSON object (not an array) and create a downloadable file named intervals-workout.json. Follow these rules strictly:

OUTPUT RULES:
- The downloadable .json file must contain ONLY valid JSON. No Markdown. No explanations. No text before or after the JSON inside the file.
- No trailing commas
- No null values — omit fields entirely rather than setting them to null
- No comments inside the JSON
- The root element must be a single JSON object { ... }, not an array
- If your interface cannot create downloadable files, output the raw JSON object only so I can save it manually as intervals-workout.json.

JSON STRUCTURE:
{
  "category": "WORKOUT",
  "type": "[Run | Ride | Swim | Walk | Hike | WeightTraining | Workout | Yoga | Rowing | VirtualRide | VirtualRun | Other]",
  "name": "[Short workout title, e.g. Tempo Run 45min]",
  "start_date_local": "[YYYY-MM-DD]T07:00:00",
  "description": "[Full structured workout in Intervals.icu plain text format — see FORMAT RULES below]",
  "external_id": "[short-slug-YYYY-MM-DD, e.g. tempo-run-2025-06-02]"
}

DESCRIPTION FORMAT RULES (Intervals.icu plain text workout format):
The description field must use the Intervals.icu plain text format so steps are parsed automatically. Follow these rules exactly:

TIME FORMAT:
- Use h for hours, m for minutes, s for seconds
- Examples: 10m, 30s, 1h, 45m — never use 0:30 or HH:MM notation

INTENSITY:
- Use zones: Z1, Z2, Z3, Z4, Z5
- Or % of FTP: 85%, 85-90%, 120%
- Or % of threshold pace for running/swimming: 80% pace, 90-95% pace
- Or watts: 200W, 200-220W
- If intensity is not specified, use Z2 and add a note: "(assumed Z2 — not specified in original description)"

CADENCE (cycling only):
- Add as: 90rpm

RAMPS:
- Use: ramp 60%-90%
- Example: 10m ramp 50%-75% 90rpm

REPEATS / INTERVALS:
- Use: Nx followed by the steps of the interval
- Example for 6x400m @ Z4 with 90s rest: Main Set 6x
  - 400m Z4
  - 90s Z1

STRUCTURE:
- Always divide into sections: Warmup, Main Set, Cooldown
- Leave a blank line between sections
- Use a dash (-) before each step
- Use line breaks within the description string
- If the workout has no distinct warmup/cooldown (e.g. a pure strength session), a single "Main Set" section is fine — don't invent a warmup/cooldown that wasn't described

EXAMPLE — Tempo Run with intervals: "Warmup\n- 10m Z1-Z2\n\nMain Set 6x\n- 3m Z4\n- 90s Z1\n\nCooldown\n- 10m Z1"
EXAMPLE — Easy ride: "Warmup\n- 10m ramp 50%-65% 85rpm\n\nMain Set\n- 30m Z2 90rpm\n\nCooldown\n- 8m ramp 60%-40% 80rpm"
EXAMPLE — Strength session (no warmup/cooldown described): "Main Set\n- 4x 8 Squats\n- 4x 10 Romanian Deadlift\n- 3x 12 Walking Lunges"

CONTENT RULES:
- Use Intervals.icu canonical activity type values only. Common safe values: Run, Ride, Swim, Walk, Hike, WeightTraining, Workout, Yoga, Rowing, VirtualRide, VirtualRun, Elliptical, Crossfit, Other
- For strength, gym, weights, bodyweight, mobility, or resistance sessions, use "WeightTraining" — never "Strength" or "Weight Training"
- For mountain bike, MTB, bike, cycling, or indoor cycling, use "Ride" unless it is clearly a virtual ride, then use "VirtualRide"
- The external_id must be stable — reusing the same value on a re-upload updates the existing event rather than duplicating it

STEP 4 — SUMMARY
After creating the downloadable JSON file, add a short plain text summary in chat (outside the file): Date | Name | Sport | Category | Key sets (one-line overview, e.g. "6x3m Z4 / 90s Z1")

Download het intervals-workout.json-bestand dat hij aanmaakt. Dat upload je in Stap 4.

Stap 2: Maak en koppel Intervals.icu

Maak een gratis account aan op intervals.icu en koppel het aan Garmin Connect in de instellingen van Intervals.icu. Intervals.icu is de brug — het ontvangt de workout, en Garmin Connect synchroniseert die naar je trainingskalender en je horloge.

Stap 3: Zoek je athlete ID en API key

Open in Intervals.icu Settings en scroll naar Developer Settings. Je athlete ID staat daar vermeld, en je kan er een API key aanmaken. Behandel de API key als een wachtwoord.

Stap 4: Upload met de Garmin School tool

Open de workout upload-tool, plak je athlete ID en API key, kies het JSON-bestand uit Stap 1, en upload. De tool controleert de velden voor er iets naar Intervals.icu gestuurd wordt, en hetzelfde bestand opnieuw uploaden werkt de workout bij in plaats van te dupliceren.

Open de workout upload-tool →

Stap 5: Synchroniseer naar je Garmin

Selecteer in de Garmin-verbindingsinstellingen van Intervals.icu Upload Planned Workouts. Synchroniseer dan Garmin Connect zoals gewoonlijk. De gestructureerde workout — warming-up, intervallen, cooldown, met de juiste doelzones — staat klaar om te starten op je horloge.