Getting it into your agent
One page per mod, every tool's command on it. A separate URL per tool would split the same page into five that compete with each other.
npx skills add SkillMedev/health-and-longevity --skill zone-2-cardio-plangit clone --depth 1 https://github.com/SkillMedev/health-and-longevityWrote 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/skillmedev/health-and-longevity/zone-2-cardio-plan)<a href="https://agentmods.dev/skills/skillmedev/health-and-longevity/zone-2-cardio-plan"><img src="https://agentmods.dev/badge/skills/skillmedev/health-and-longevity/zone-2-cardio-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/skillmedev/health-and-longevity/zone-2-cardio-plan"><img src="https://agentmods.dev/badge/skills/skillmedev/health-and-longevity/zone-2-cardio-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 | $0.00126 | $0.01419 |
| Opus 5 | $0.00063 | $0.00709 |
| Sonnet 5 | $0.00025 | $0.00284 |
| Haiku 4.5 | $0.00013 | $0.00142 |
Grade A, and why
Zone 2 Cardio 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 11d ago.
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 — 48 lines — stays where its author put it; the contents beside it link to each section on GitHub.
Zone 2 Cardio Plan
This skill builds an aerobic-base training block organized around heart-rate zones, with Zone 2 as the foundation. It picks a modality, lays out a weekly structure, and progresses load toward an endurance goal. The default is a 4-week block, repeatable. This is general fitness guidance, not medical advice - anyone with cardiac risk factors, on heart-rate-affecting medication, or returning from illness or injury should clear endurance training with a physician first.
Establish Zones First
Anchor every prescription to heart rate, not pace or feel alone. Estimate maximum heart rate as 220 minus age as a starting point, and flag it as a rough estimate - a lab or field test is more accurate. Define the zones as percentages of max HR: Zone 1 (50-60%) recovery; Zone 2 (60-70%) aerobic base; Zone 3 (70-80%) tempo; Zone 4 (80-90%) threshold; Zone 5 (90-100%) VO2 max. Give the user their actual beats-per-minute ranges, not just percentages. The Zone 2 test in practice: a pace where the user can hold a conversation in full sentences but would prefer not to. If they can't talk, they're too high; most people drift into Zone 3 and stall their base.
Choose the Modality
Match the modality to the goal and to joints. Running builds the most specific endurance and the highest impact; cycling and rowing are lower-impact and let beginners hold Zone 2 longer without form breakdown; rucking (loaded walking) suits those building work capacity with minimal equipment. Default to the user's stated goal sport. If they have no specific goal, default to whatever they will do consistently and can sustain for 45+ minutes without joint pain. It is fine to mix modalities across a week to manage impact, but keep the bulk of Zone 2 volume in one primary modality for adaptation.
Build the Weekly Structure
Most aerobic adaptation comes from time in Zone 2, so the week is mostly easy volume. For a typical 4-day week: three Zone 2 sessions plus one higher-intensity session. Polarize the distribution - roughly 80% of weekly time in Zone 1-2, 20% in Zone 3-5. Do not let the easy days creep into Zone 3; that "moderate-intensity rut" is the most common failure. Place the hard session with at least one easy or rest day on either side. A sample week: Zone 2 (45 min), rest, Zone 2 (45 min), Zone 4/5 intervals (e.g. 5×3 min hard / 3 min easy), rest, Zone 2 long (60-75 min), rest.
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.
- 11d ago First seen · 48 lines · 126 tokens per session scan A 9c3eead5fb9c
Zone 2 Cardio Plan is a skill published in the GitHub repository SkillMedev/health-and-longevity (1 stars, last pushed 2mo ago), licensed MIT. It adds 126 tokens to every session and 1,419 once invoked, about $0.0006 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 2026-08-31.
Other skills, from other repositories
garmin-connect
Garmin Connect CLI for activities, health, body composition, workouts, devices, gear, goals, and more.
garmin-trainer
Adaptive 12-week training plan generator using Garmin Connect data. Creates structured workouts and schedules them on your Garmin calendar. Use this skill whenever the user asks about training plans, workout scheduling, race preparation, building fitness for upcoming events, or wants to generate/update their training…
icuvisor-training
Use when answering endurance training questions with icuvisor MCP tools and intervals.icu data. Keeps answers grounded in tool results, handles athlete-local dates, stale data, subjective scales, safe writes, and workout/calendar workflows.
verify
Run the checks that have to pass before a FreeReps commit lands — Go build, vet, tests and golangci-lint, the frontend type check and build, and the document contract check. Triggers — "verify", "prüf das durch", "vor dem commit", "läuft das durch", "check before committing", "run the checks", "does CI pass". Not for…
health
Personal health knowledge graph — local-first ingest of Garmin (Apple Health, Whoop, Oura, CGM in v2+) traces into SQLite, projected to Obsidian daily-note frontmatter, synthesized into validated longevity-proxy metrics (HRV-CV, CTL/ATL/TSB, VO2max arc). Hex architecture so new sources drop in as adapters. NOT a…
apple-health
Unofficial Apple Health export MCP for AI agents. Prefer MCP tools if connected; otherwise the package CLI. Use when the user wants Apple Health data or actions through an agent.