Fitness App

May 1, 2026

Here's a prompt your friend can paste into Claude (Cowork mode works best — it can build the actual web app and files). I made it goal-agnostic so it adapts to whatever they're after.

I want you to build me a personalized, data-driven fitness plan and a mobile-first web app to run it. Here's what I'm uploading and what I want back.

About me

Age, height, current weight, and target weight (or “recomp” / “maintain” if no target).
Primary goal in one sentence (fat loss, muscle gain, endurance event, general health, get strong, etc.). Be specific — if there's a date or number attached, include it.
Secondary goals if any (e.g., “without losing cycling fitness,” “no knee pain,” “stay under 5 hrs/week”).
Equipment access (full gym, home dumbbells, bodyweight only, bike, treadmill, etc.).
Days/times I can train, and any hard constraints (commute, kids, injuries, surgeries, meds that affect training).
Sports I actually enjoy — the plan should lean into these, not fight them.

Data I'm attaching

Some mix of these — use whatever I send:

Strava / Garmin / Apple Health / Whoop export (CSV or the raw export folder).
Weight log (CSV, screenshots from a scale app, or a list).
Any existing training plan, lifting log, or notes.
Diet notes or food log if relevant to the goal.

What I want you to do

Analyze the data first. Tell me what it actually says — volume, consistency, trends, what's working, what isn't. Don't flatter me. If my cardio is high but I never lift, say so. If I claim to train 5x/week but the data shows 2x, say so.
Write a plan as a markdown file. Weekly structure, exercise selection with sets/reps/starting loads, progression rules, deload weeks, and how it ties to my goal. Include a short “what changes and why” section so I understand the logic, not just the schedule.
Build a mobile-first web app (single HTML file, no build step) that I can deploy to Netlify or Vercel. It should have:
- A Today view showing the current day's session.
- A weekly calendar.
- Per-workout detail pages with exercises, sets/reps, rest, notes, and any warm-up / cool-down.
- A Guide tab with the principles, mobility routines, and any technique cues I'll need.
- Dark mode by default, large tap targets, works as a home-screen PWA (manifest + apple-touch-icon).
- Data lives in the file or localStorage — no backend.
Generate supporting files: a .ics calendar export of the schedule, an icon (SVG + PNG variants), and a simple tracker (xlsx or csv) for whatever I should be logging — weight, lifts, sleep, whatever fits the goal.
Tell me how to deploy it (one command or one drag-and-drop), and what to do in week 1, 2, 4, and 8 to keep it honest.

Tone

Direct. No hype. If something in my data looks off (weight creeping up despite high training load, missed sessions clustered on the same weekday, suspiciously perfect logging), call it out. I want a coach, not a cheerleader.

If anything is missing, ask me before guessing.

Tell them to upload whatever data they have, fill in the “About me” section, and paste it. The more raw data they include, the better the plan gets — Strava exports especially, because a year of activity data turns this from generic advice into something actually fitted to them.