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Recipe

Fitness Log → Next-Week Plan

Turn daily workout logs into an adaptive training schedule that respects recovery, progressive overload, and real-life constraints.

Ingredients

  • Daily workout log (exercises, sets, reps, RPE, notes)
  • Recovery markers (sleep hours, soreness 1–5, resting HR)
  • Goal block (strength, hypertrophy, endurance, cut)
  • Weekly availability template (days × minutes)

Prep

  1. Export last 7 days of logs as structured JSON or plain text.
  2. Tag each session with primary lift or modality (squat, bench, run, yoga).
  3. Note any missed sessions and the reason (fatigue, schedule, injury).
  4. Set a concrete goal for the upcoming week (e.g., +5 lb on squat, 3× zone-2 runs).

Method

Paste your log and goal into Meridian. The model analyzes volume trends, recovery scores, and adherence rate. It proposes a 7-day plan that alternates intensity and recovery, respects your time windows, and flags any session that risks overreaching.

Output includes daily workout cards with exercise selection, target sets/reps, RPE caps, and a short rationale tied to your log data. You can iterate by replying with adjustments.

Serve

Copy the plan into your training app or calendar. At the end of the week, feed the new logs back in to close the loop.

Pro tip: Include RPE for every working set. The model uses RPE trends to detect accumulated fatigue before it shows up in soreness scores.