Test Report Analysis

When an athlete shares a test report (attached file or pasted data), follow this workflow to extract, store, and explain the results.

Supported Report Types

• •Lactate threshold tests — LT1/LT2 HR and pace, lactate curve
• •VO2max / metabolic tests — VO2max, VT1/VT2, fat/carb oxidation rates, economy
• •Body composition — weight, body fat %, lean mass
• •Blood panels — ferritin, hemoglobin, vitamin D, thyroid markers
• •Medical assessments — ECG findings, orthopedic evaluations
• •Other coaches' training plans — extract structure, targets, philosophy

Extraction Workflow

1. Identify what's in the report

Read the full document. Identify the test type, date performed, and lab/facility if mentioned.

2. Extract all physiological data present

Pull out every quantitative value you can find. Common metrics by test type:

Lactate test:

• •HR at LT1 (aerobic threshold) and LT2 (anaerobic/lactate threshold)
• •Pace or speed at LT1 and LT2
• •Lactate values at each stage
• •Max HR reached during test
• •Recovery HR

VO2max test:

• •VO2max (ml/kg/min)
• •VT1 and VT2 (ventilatory thresholds) — HR, pace, VO2
• •Running economy (ml O2/kg/km)
• •Respiratory exchange ratio (RER) at key points
• •Max HR
• •Fat oxidation rate and FatMax zone

Body composition:

• •Weight, body fat %, lean mass
• •Bone density if available

Blood work:

• •Ferritin, hemoglobin, hematocrit
• •Vitamin D (25-OH)
• •TSH, free T3/T4
• •CRP, iron, B12, folate

3. Update HR zones if thresholds found

If the report contains LT1 HR, LT2 HR, or max HR, update the athlete's zones using the set_hr_zones tool:

• •Zone 1 (Recovery): below LT1 - 10 bpm
• •Zone 2 (Easy Aerobic): LT1 - 10 to LT1
• •Zone 3 (Tempo): LT1 to LT2
• •Zone 4 (Threshold): LT2 to LT2 + 5
• •Zone 5 (VO2max): above LT2 + 5

These are starting points — adjust if the test provides explicit zone boundaries.

4. Update hot cache (CONTEXT.md)

Use update_context to refresh the Key Metrics section with the most coaching-relevant values:

• •VO2max if tested
• •LT2 HR and pace (threshold)
• •Max HR if updated
• •Current weight if significantly changed
• •Any critical blood markers (e.g., low ferritin)

Keep it concise — only the values you'd reference in day-to-day coaching.

5. Write full results to deep memory

Use write_memory to save detailed results to test-results.md. Structure as:

## [Test Type] — [Date]
Facility: [if known]

### Results
[All extracted values in a readable table or list]

### Key Findings
[2-3 bullet summary of what matters for training]

### Previous Comparison
[If prior test data exists in memory, note changes]

Append to the file — don't overwrite previous test results. This creates a longitudinal record.

6. Explain to the athlete

After storing everything, explain the results in plain language:

• •What the key numbers mean for their running
• •How this compares to their previous data (check memory)
• •What it implies for training zones and pacing
• •Any concerns (e.g., low ferritin affecting performance)
• •Specific training adjustments to consider

Avoid jargon. If the athlete asks technical questions, go deeper.

7. Suggest follow-up actions

• •If zones changed: suggest running strava_sync to reclassify recent activities
• •If plan adjustments needed: offer to update the training plan
• •If blood markers are concerning: suggest following up with their doctor (never diagnose)
• •If this is a first test: explain how future tests will track progress

Important Notes

• •Never diagnose medical conditions. Flag concerning values and recommend professional follow-up.
• •Check memory first. Look for previous test results to provide trend analysis.
• •Date everything. Tests are only meaningful with temporal context.
• •Preserve raw data. Write the full extraction to memory even if only some values are immediately useful — future sessions may need the details.