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Capabilities

What the coach can do, in depth. Behaviour lives in the persona (CLAUDE.md) and the skills under coach-plugin/skills/; supporting compute lives in scripts/.

Coaching skills

Skills are invoked automatically when a message matches; you rarely call them by name.

Skill What it does
setup-notion Builds the full Notion workspace (Programs, Goals, Body Stats, Workout Log, Dashboard) idempotently.
log-workout Records a session to the Workout Log. Logs only what you actually said; never invents RPE, notes, or dates; asks "real or testing?" when a session's reality is unclear.
recommend-workout Suggests today's session, grounded in your goals and the last sessions pulled from Notion. Checks PERSONAL.md on the first message and asks for missing goals/nutrition before coaching on assumptions.
weekly-plan Builds the week's plan from goals and recent volume, written to Notion.
nutrition-advice Food, macros, and meal guidance tied to your goals.
progress-report Consistency, volume trends, and personal records, optionally saved as a formatted Notion page.
find-exercises Looks up real exercises (see below).
notion-formatting How to write clean, structured Notion pages and keep the Dashboard in sync.
import-knowledge Imports dumped training programs into the Notion Knowledge Base (see below).

Cross-cutting coaching rules (disambiguate Notion pages by parent context, read the day from the Telegram header, never use em dashes, etc.) are baked into these skills and CLAUDE.md.

Vision: photos and PDFs

Send a meal, a food label, a gym machine, or a progress picture. Images and PDFs are turned into model content blocks (src/media/attachments.ts) so the coach can read a label, estimate a meal, identify a movement, or comment on a setup, then tie it back to your goals.

Voice notes

Telegram voice notes are transcribed and treated as if you had typed them. The provider is configurable via TRANSCRIBE_PROVIDER:

  • local (default): Whisper runs in-process (OGG/Opus decoded with bundled ffmpeg-static, transcribed via Transformers.js). Free, private, no key, no audio leaves the machine, but it needs a lot of RAM, so it suits self-hosting.
  • api: the audio is transcoded and sent to an OpenAI-compatible transcription endpoint (OpenAI gpt-4o-transcribe by default). Tiny memory, needs a key, the right choice for scale-to-zero deployments where running Whisper would force a large instance.
  • off: voice notes are declined with a "type it out" reply.

Exercise database

The find-exercises skill pulls real movements from the free, keyless free-exercise-db dataset (~870 exercises with muscles, equipment, level, instructions, and start/end demo images), released under The Unlicense (public domain). scripts/exercise-db.mjs downloads and caches the dataset, then filters:

node scripts/exercise-db.mjs --muscle chest --equipment dumbbell --limit 6
node scripts/exercise-db.mjs --name "romanian deadlift" --json

It honours your equipment and injuries from PERSONAL.md and can share both the start and end demo image for a movement.

Notion tooling

The agent talks to Notion entirely through its REST API via scripts/notion.mjs (there is no MCP server): logging rows, querying recent sessions, writing rich blocks (headings, callouts, dividers, tables, columns, with inline bold/italic/ code/links), creating pages, and refreshing Dashboard tiles. The helper retries automatically on Notion's rate limit and self-heals its local id cache if a database is deleted and recreated. The full workspace schema, build order, API patterns, and Dashboard layout are in notion-architecture.md.

Knowledge base

Notion doubles as the agent's knowledge base. Drop training programs and reference material (PDF, Markdown, text, images, CSV) into the repo's knowledge/ folder and ask the coach to import them. The import-knowledge skill reads each file, structures it (using vision for PDFs and images), and files it as an organised subpage under a Knowledge Base page in Notion via scripts/notion.mjs create-page. The raw dump stays local and gitignored; the durable, organised copy lives in Notion, and the coach draws on it when planning.

Personas

Persona overlays change the coach's voice without touching its knowledge or safety rules. The owner gets Arnold; other chats get a stable random famous character. See customization.md to configure or extend them.

Reminders

A scheduler can message you proactively (a morning nudge, the Sunday plan, plus any custom reminder you ask for in chat). Management is live in polling mode; in webhook mode an external scheduler runs the jobs. See deployment.md and configuration.md.