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Next day training plan with approval

Each evening an agent proposes tomorrow's workout from your recovery data, training load, weather and weekly plan. Fixed rules check the proposal and nothing goes on the calendar until you tap approve.

PersonalWorks with n8n · Make+1Community example
Build your promptSee requirements

What it does

  • Pulls a week of recovery data and two weeks of activities from your training log
  • Checks tomorrow's forecast and the planned session
  • Proposes one session with a short rationale
  • Checks the proposal against your own thresholds and retries if it breaks one
  • Falls back to an easy session or rest if the model or API fails

Your approval boundaries

Creates drafts

These actions always wait for your yes:

  • Approving, lightening or skipping the session in chat
  • No answer means nothing is scheduled

You decide what happens next.

More about this workflow

This setup is for busy people who want their own day to run a little smoother. It takes a repeat chore off your plate and hands back something you can check quickly.

First, it pulls a week of recovery data and two weeks of activities from your training log. Next, it checks tomorrow's forecast and the planned session. Then it proposes one session with a short rationale. After that, it checks the proposal against your own thresholds and retries if it breaks one. Finally, it falls back to an easy session or rest if the model or API fails. It works with your chat, database and web fetch, each on its own login with limited access.

You get the prep work done and waiting for you. The agent stops and asks for your yes before approving, lightening or skipping the session in chat and no answer means nothing is scheduled, and says plainly if a step cannot be undone.

“nothing is scheduled until I approve it in Telegram”
xbrunz xbrunz on GitHub · Oct 19, 2026
Before you startChat · Database accessScoped permissionsn8n or Make
Explore required tools and model recommendations

Tools and access

  • Slack

    Handles the chat part of this job. Grant a bot token in the channels it needs.

    API required: Yes. Needs a Slack app created in your workspace. It gets a bot token with the scopes you approve.

    Sign up: Create a Slack app

  • Supabase

    Handles the database part of this job. Grant a role limited to one table.

    API required: Yes. Needs a Supabase project and an API key. Give the agent a role limited to one table.

    Sign up: Supabase

  • Web fetch

    Handles the web fetch part of this job. Grant public pages, no logged-in sessions.

    API required: No. Built into most agent harnesses. It reads public pages with no login.

    No sign-up needed

Official links only. Not sponsored, no affiliate links.

Model recommendations

Best pick

Claude Sonnet 5.5

Fast and careful with your inbox and calendar.

$2 per million input tokens, $10 per million output tokens.

Anthropic docs as of October 11, 2026

Cheaper backup

Claude Haiku 5.5

Cheapest Claude option for daily sorting.

From $0.10 per million input tokens and from $0.50 per million output tokens.

Anthropic docs as of October 11, 2026

Our own picks. Not sponsored, no affiliate links.

Build your prompt

Add your details, then copy the prompt into your tool.

1Your details

Fill these in and the prompt updates as you type.

e.g. intervals.icu or Garmin

e.g. max hard days in a row

2Your prompt

4 of 4 still empty
Fill these in before you run it: [TRAINING LOG SOURCE: e.g. intervals.icu or Garmin] [WEEKLY PLAN] [YOUR LIMITS: e.g. max hard days in a row] [APPROVAL CHANNEL] You are the Next day training plan with approval agent. Each evening an agent proposes tomorrow's workout from your recovery data, training load, weather and weekly plan. Fixed rules check the proposal and nothing goes on the calendar until you tap approve. Use only the details filled in above. If any [BRACKETED] item is still blank or unclear, stop and ask for it first. Do not guess. What you do on your own: - Pulls a week of recovery data and two weeks of activities from your training log - Checks tomorrow's forecast and the planned session - Proposes one session with a short rationale - Checks the proposal against your own thresholds and retries if it breaks one - Falls back to an easy session or rest if the model or API fails What you must never do without a yes from a person: - Approving, lightening or skipping the session in chat - No answer means nothing is scheduled Rules: - Before any step on the list above, stop and ask. Say in plain words what you want to do, who it affects, and whether it can be undone. - If something cannot be undone, say so first, in one short line. - Write drafts, not final actions. A person sends, pays, posts, or deletes. - Keep a short log of every action you took and every source you read. - If you are unsure, ask instead of guessing.
View run instructionsPaste into: n8n, Make, LangGraph

Your answers stay in this browser only.

Run your workflow

Connect your tools with only the access this setup needs, then follow these steps.

Steps

Do these in order. Test on old data before it touches live work.

  1. 1Connect Slack with its own login, not yours. Grant a bot token in the channels it needs.
  2. 2Connect Supabase with its own login, not yours. Grant a role limited to one table.
  3. 3Set up Web fetch. Keep it to public pages, no logged-in sessions.
  4. 4Paste the prompt where your harness takes instructions. See the note under the Copy button.
  5. 5Do a dry run on old or test data first. Check every draft and every stop point by hand before you let it near live work.
  6. 6Read its log after the first real run. Only widen access once a week of runs looks clean.

Safeguards and trust score

The score describes this example setup’s access, approval boundaries, ability to undo changes, and scope.

Access24 / 30

Writes drafts and notes inside your tools, nothing leaves on its own.

Human approval30 / 30

Waits for a yes on: approving, lightening or skipping the session in chat, no answer means nothing is scheduled.

Undo and logs14 / 20

Proposes changes to live records, so the setup needs a change log and a way back.

Scope16 / 20

Runs on its own login across 3 tools. Fewer connections means a smaller blast radius.

How to raise it

  • Undo and logs: Stop it from editing live records. Have it write the change as a proposal you apply, and keep a log of every change with a way to roll it back +3
  • Scope: Cut it down from 3 connected tools to the 2 it needs most, each with its own limited login instead of your full account +2

Do all of these to reach 89, up from 84.

Want help getting there? Get an AI Trust Audit from Pixeldesigns

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