Borrowing it
Nothing to install: this file belongs to hadidwirsty/intervals-icu-mcp. Take a copy, put it at the same path in your own repository, and replace the rules that are about this project with yours.
curl -O https://raw.githubusercontent.com/hadidwirsty/intervals-icu-mcp/main/.agents/skills/backcast-plan/SKILL.mdgit clone --depth 1 https://github.com/hadidwirsty/intervals-icu-mcpWrote this? Show the measurements
A badge with what this costs and how it scanned, read live from this page, so it follows the numbers instead of freezing them. Markdown for a README, HTML for a documentation site or a project page.
[](https://agentmods.dev/skills/hadidwirsty/intervals-icu-mcp/backcast-plan)<a href="https://agentmods.dev/skills/hadidwirsty/intervals-icu-mcp/backcast-plan"><img src="https://agentmods.dev/badge/skills/hadidwirsty/intervals-icu-mcp/backcast-plan/github.svg" alt="Measured on agentmods" height="20"></a>Or the 80×15 button, for a site that already has a row of RSS and ATOM ones. Only the verdict fits; the numbers stay here.
<a href="https://agentmods.dev/skills/hadidwirsty/intervals-icu-mcp/backcast-plan"><img src="https://agentmods.dev/badge/skills/hadidwirsty/intervals-icu-mcp/backcast-plan.svg" alt="Reviewed on agentmods" width="80" height="20"></a>What it costs to keep this loaded
Counted locally with the o200k_base tokenizer, which is exact for GPT models; Claude uses its own tokenizer and its counts differ. Treat this as one consistent yardstick across the catalogue rather than a bill. Prices are per million input tokens.
| Model | Per session | Once invoked |
|---|---|---|
| Fable 5.1 | $0.00059 | $0.03046 |
| Opus 5 | $0.00030 | $0.01523 |
| Sonnet 5 | $0.00012 | $0.00609 |
| Haiku 4.5 | $0.00006 | $0.00305 |
Grade A, and why
backcast-plan scanned grade A with 0 findings against 26 rules in 11 categories — prompt injection, anti-refusal, data exfiltration, privilege escalation, supply chain, agent snooping, system-prompt leakage, SSRF and excessive agency — measured yesterday.
A static scan of the body, not an audit. Every finding is printed with the line that produced it so you can judge whether it matters here. A mod is markdown that instructs an agent; that is exactly why what it instructs is worth reading.
Nothing flagged
None of the 26 patterns this scan looks for appear in this file: no shell pipes, no recursive deletes, no credential paths, no hidden text, no instruction-override or anti-refusal phrasing, no agent-config snooping. That is not a guarantee, it is the absence of the things that are checkable.
How it starts
The opening of the file, as written. The whole thing — 153 lines — stays where its author put it; the contents beside it link to each section on GitHub.
Skill: /backcast-plan
Skill ini digunakan untuk menyusun Makrosiklus Program Latihan (Macrocycle Timeline) dengan prinsip Backward Planning (Backcasting) dan Hirarki Kategorisasi Race (Race A, B, C) sesuai metodologi Coach Faris Salman. Perencanaan dimulai dari Race A (Target Utama), lalu menghitung mundur jumlah minggu total dan membaginya ke dalam 4 blok periodisasi.
Hirarki Kategori Race & Taper Patterns (Coach Faris Salman)
Prinsip dasar periodisasi berakar pada fakta fisiologis bahwa badan manusia tidak bisa berada dalam kondisi peak state terus-menerus. Secara fisiologi, peak state hanya dapat dipertahankan 1–2 minggu sebelum sistem saraf dan muskuloskeletal mengalami kelelahan (load & fatigue management). Karena itu, manajemen prioritas race adalah pendekatan berjenjang (nuanced), bukan saklar on/off (pilihan hitam-putih antara full taper all-out finish atau DNS).
Matriks Taksonomi A/B/C Race & Tapering
| Kategori Race | Pasangan Pola Taper | Durasi Taper | Karakteristik Beban & Penyesuaian | Target RPE Pas Finish | Tujuan Utama |
|---|---|---|---|---|---|
| 🥇 Race A | A-Taper (Full Taper) | 10–14 Hari (1–2 pekan) | Kurangi volume, jaga intensitas. Frekuensi lari mingguan TETAP (misal 5x/wk tetap 5x/wk). Reps dipotong ~50% (SubT 6x6' → 6x3', Strides 10x → 5x). Volume turun ke 75% lalu 50%. TSB Fresh (+5 s.d. +15). | 9–10 / 10 (All-out) | Target Puncak Musim / PB (Normal 1–2x/tahun untuk rekreasional). |
| 🥈 Race B | B-Taper (Mini Taper) | 4–6 Hari | Eliminasi severe stressor (misal interval keras VO₂max). Aturan Emas Subthreshold: Jika ada sesi SubT, wajib berikan jeda minimal 4 hari sebelum hari B-Race. Volume mingguan ~85%. | 8–9 / 10 (Hampir all-out) | Tune-Up Race, Fitness Check, rangkaian CP Test (5K/10K), gladiresik sepatu & nutrisi lomba. |
| 🥉 Race C | C-Taper (No Taper) | 0 Hari (No taper) | Tukaran dengan hard workout days. Satu sesi hard workout mingguan ditukar menjadi Easy Run (atau jadikan C-Race sebagai sesi Quality/Long Run @ LT1). Volume mingguan tetap 100%. | 6–7 / 10 (Controlled Training) | Latihan spesifik (misal Marathon pace @ HM distance), simulasi logistik nyata (jam sarapan, warm-up, kerumunan start, fueling). |
What this file has done since we first saw it
Hashed on every crawl. A supply-chain change to an agent config is a question of when, not whether, so the history is kept rather than the latest state alone.
- yesterday First seen · 153 lines · 59 tokens per session scan A 29f62158d634
backcast-plan is a skill published in the GitHub repository hadidwirsty/intervals-icu-mcp (1 stars, last pushed yesterday), licensed MIT. It adds 59 tokens to every session and 3,046 once invoked, about $0.0003 per session on Opus 5. A static security scan graded it A with 0 findings. No closer match exists in the catalogue, so it is treated as the original; first seen 2026-09-10.
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