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intervals-icu-mcp: Skill for Claude Code

.agents/skills/create-workout/SKILL.md

create-workout is a skill for Claude Code, Codex from hadidwirsty/intervals-icu-mcp. It costs 35 tokens per session (1,130 once invoked), scanned A, original, MIT.

A workout scheduling tool for placing structured running sessions on an athlete’s Intervals.icu calendar. Workouts are entered as timed sections such as warm-up, repeated efforts, recovery, and cooldown.

In plain words
What is it for?
Use it to schedule a run on a chosen date and time with target pace, heart rate, or power ranges.
Why use it?
It avoids creating each calendar workout by hand and keeps the workout instructions and schedule together.

Skill for Claude CodeCodex

Written for no agent in particular: nothing here depends on one. Also seen: installed under .agents/ (shared by several agents).

This is hadidwirsty/intervals-icu-mcp's own configuration. It tells Claude Code and Codex how to work on intervals-icu-mcp itself, so it is not a mod to install elsewhere. Copy it as a starting point and replace the rules that are about this project. Everything intervals-icu-mcp configures →

not rated 1repo changed yesterday A scan 35 tokens original MIT
View source ↗ hadidwirsty/intervals-icu-mcp
Reuse

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.

Copy the file
curl -O https://raw.githubusercontent.com/hadidwirsty/intervals-icu-mcp/main/.agents/skills/create-workout/SKILL.md
Clone the repo
git clone --depth 1 https://github.com/hadidwirsty/intervals-icu-mcp

Made for: Claude Code, Codex.

Wrote 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.

agentmods badge for create-workout

README.md
[![agentmods](https://agentmods.dev/badge/skills/hadidwirsty/intervals-icu-mcp/create-workout/github.svg)](https://agentmods.dev/skills/hadidwirsty/intervals-icu-mcp/create-workout)
Your own site
<a href="https://agentmods.dev/skills/hadidwirsty/intervals-icu-mcp/create-workout"><img src="https://agentmods.dev/badge/skills/hadidwirsty/intervals-icu-mcp/create-workout/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.

agentmods 80×15 button for create-workout

Your own site · 80×15
<a href="https://agentmods.dev/skills/hadidwirsty/intervals-icu-mcp/create-workout"><img src="https://agentmods.dev/badge/skills/hadidwirsty/intervals-icu-mcp/create-workout.svg" alt="Reviewed on agentmods" width="80" height="20"></a>
Per session 35 Skills are progressive disclosure: only the name and description are preloaded; the body loads when the skill is used.
When invoked 1,130 The whole file, excluding the scripts and references it only reads on demand.
Security scan A 0 findings. A grade says what 26 rules found in the file — not that it is safe.
Origin original No closer match found in the catalogue.
Token cost

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.

ModelPer sessionOnce invoked
Fable 5.1 $0.00035 $0.01130
Opus 5 $0.00017 $0.00565
Sonnet 5 $0.00007 $0.00226
Haiku 4.5 $0.00003 $0.00113

Measured yesterday against content hash 4eb8a4bc6900, method: parsed. Prices are Anthropic first-party input rates as of 2026-09-12, from the pricing page.

Security

Grade A, and why

create-workout 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.

.agents/skills/create-workout/SKILL.md · 145 lines

How it starts

The opening of the file, as written. The whole thing — 145 lines — stays where its author put it; the contents beside it link to each section on GitHub.

Skill: /create-workout

Skill ini digunakan untuk membuat dan menjadwalkan Planned Workout Berstruktur secara otomatis di kalender Intervals.icu atlet menggunakan Teks DSL Intervals.icu via MCP tool create_running_workout.

Format Prompt Penggunaan

Jadwalkan workout dengan waktu default (06:00):

/create-workout

- Judul: Subthreshold I
- Tanggal: 2026-08-11
- Teks DSL:
Warmup
- 12m 70-80% power, 70-80% pace

Main Set 6x
- 3m 95-98% power, 95-98% pace
- 1m 60-75% power, 60-75% pace

Cooldown
- 6m 70-80% power, 70-80% pace

Jadwalkan workout dengan jam kustom (misal 05:00 pagi):

/create-workout

- Judul: Subthreshold II
- Tanggal: 2026-08-13
- Jam: 05:00
- Teks DSL:
Warmup
- 12m 70-80% power, 70-80% pace

Main Set 3x
- 6m 91-94% power, 91-94% pace
- 1m 60-75% power, 60-75% pace

Cooldown
- 6m 70-80% power, 70-80% pace

Contoh 3: Short Sub-Threshold (Norwegian Singles)

/create-workout
- Judul: Short Sub-Threshold
- Tanggal: 2026-08-11
- Teks DSL:
Warmup
- 15m 65-75% HR

Intervals 20x
- 400m 84-88% HR
- 30s 0-60% HR

Cooldown
- 10m 60-70% HR

Contoh 4: Medium Sub-Threshold (Norwegian Singles)

/create-workout
- Judul: Medium Sub-Threshold
- Tanggal: 2026-08-13
- Jam: 05:00
- Teks DSL:
Warmup
- 15m 65-75% HR

Intervals 8x
- 1000m 85-88% HR
- 60s 0-60% HR

Cooldown
- 10m 60-70% HR

Langkah Eksekusi Sistem

Step 1: Parse Input User

Ekstrak parameter berikut dari input user:

  • name: Judul workout (contoh: "Subthreshold I").
  • startDate: Tanggal pelaksanaan YYYY-MM-DD.
  • startTime: Waktu jam HH:MM (default: "06:00").
  • description: Teks DSL Workout Intervals.icu.

[!TIP] Panduan Jadwal Waktu Eksekusi (Master Timetable):

  • Default Pagi: startTime: "06:00" (atau 05:30) berlaku umum untuk sesi latihan pagi hari.
  • Sesi Sore / Custom: Sesuaikan startTime jika ada preferensi sesi sore (contoh: "16:45" atau "17:00").
  • Hari Rest Total: Tidak perlu menjadwalkan workout (0 load).

Read the full file on GitHub · 145 lines

Changes

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.

  1. yesterday Changed · +37 lines 4eb8a4bc6900
  2. 2d ago First seen · 108 lines · 35 tokens per session scan A cd67f0c3c09f

Subscribe to this mod's changes

create-workout is a skill published in the GitHub repository hadidwirsty/intervals-icu-mcp (1 stars, last pushed 2d ago), licensed MIT. It adds 35 tokens to every session and 1,130 once invoked, about $0.0002 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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