Questions to Ask Claude About Your Training: A Prompt Library for Your Tracked Data

Once Tracked is connected to Claude, the hard part is no longer getting at your data. It's knowing what to ask. "How am I doing?" gets you a vague answer. "How many sets did each muscle group get over the last 4 weeks, and how many days did I train?" gets you numbers you can act on.

This library groups prompts by the seven read-only summaries the Tracked AI connector can read. Each group also says what the answer contains and where it stops, so you know when a blank means "nothing logged" and when it means "Claude can't see that".

Before you ask: three habits that sharpen every answer

1. Name a period. Every summary covers a period that ends today. "This week" is the last 7 days, and "last month" is the last 30. Short periods give cleaner answers.
2. Mind the ceilings. The overview covers up to 30 days, bodyweight up to 180, and training, nutrition, check-ins and sleep up to 90. Tracked refuses a longer request rather than quietly shortening it.
3. Ask for comparisons in one go. "Compared with the period before" works, but both periods together must fit the ceiling. You can compare 45 days of training with the 45 before, but not 60 with 60.

Every answer also carries coverage, meaning how many days in the period you actually logged. And a missing value is not the same as a zero. Null means Tracked couldn't read that source, while zero means it read the source and found nothing. A good answer keeps the two apart, and you can ask Claude to say which is which.

1. Profile and units

• "What can you see in my Tracked account, and which parts have data?"
• "Which units and timezone is my Tracked data in?"
• "Do I log effort as RIR or RPE?"
• "Why isn't my sleep data showing up?"
• "Has anything ever been recorded for bodyweight, or just nothing recently?"

What the answer contains: your display name, the timezone used for the request, your unit preferences and intensity scale, and, for each data area you approved, whether it has data and how fresh it is. When something is missing, it gives a reason and one suggested fix.

Limits: this is the only summary that looks at your whole history rather than a period, so it's the one that can tell "never recorded" from "nothing this month". It only knows about the device connections it lists. A wearable that isn't connected to Tracked won't appear at all.

2. Recent overview

• "Give me an overview of my last 7 days in Tracked."
• "Summarize my last 30 days across training, nutrition, bodyweight, check-ins and sleep."
• "Compare my last 14 days with the 14 days before."
• "Which areas have gaps in my logging over the last 2 weeks?"

What the answer contains: the headline figures from each area you approved (training, nutrition, bodyweight, check-ins and recovery), each with its own coverage.

Limits: up to 30 days, so a comparison covers at most 15 days on each side. An area you didn't approve comes back empty, with no coverage figures, rather than as a zero. For detail, follow up with one of the summaries below.

3. Training

• "How many sessions did I complete in the last 30 days, and on how many days did I train?"
• "Break down my sets by muscle group over the last 4 weeks. Which got the least?"
• "Which exercises made up most of my training volume this month?"
• "Compare my total sets and volume over the last 6 weeks with the 6 weeks before."
• "How long were my sessions on average over the last 8 weeks?"

What the answer contains: totals for completed sessions: session count, days trained, sets, reps, volume and recorded duration, with volume broken down by exercise, category and muscle group.

Limits: up to 90 days of completed sessions only. Volume is in the load unit you logged and is never converted. Exercises you created yourself are grouped into a single unnamed bucket. RIR and RPE are different scales, and the answer says which one your intensity values use.

4. Nutrition

• "What were my average calories and protein over the last 2 weeks, and how many days did I log?"
• "How close was I to my calorie and macro targets over the last 30 days?"
• "Which macro was furthest from target over the last 4 weeks?"
• "Compare my nutrition logging this month with the month before."

What the answer contains: totals and averages for what you logged, your active calorie and macro targets, and the difference from those targets.

Limits: up to 90 days. Averages are calculated over logged days only, so they say nothing about the days you didn't log. Always read them alongside the days-logged count. The numbers are a record of what you entered, not nutrition advice.

5. Bodyweight

• "What's my bodyweight trend over the last 12 weeks?"
• "How fast is my weight moving per week over the last 3 months?"
• "How many days did I weigh in over the last 2 months?"
• "Compare my average weight over the last 8 weeks with the 8 weeks before."

What the answer contains: one weigh-in per day, plus mean, first, last and overall change, and the same smoothed weekly rate Tracked shows in the app.

Limits: up to 180 days, in the unit you logged, never converted. The weekly rate is withheld until there's enough history in the period, and a period shorter than 21 days never gets one. If the rate is marked as insufficient, Tracked doesn't have enough data to state one yet. It doesn't mean your weight was flat. The trend is a measurement, not a health assessment or a target.

6. Numeric check-ins

• "How many check-ins were due over the last 8 weeks, and how many did I submit?"
• "List my numeric check-in scores for the last 30 days with their averages. I'll tell you which question each one is."
• "Compare my check-in scores over the last 6 weeks with the 6 weeks before."
• "Has my check-in adherence changed since last month?"

What the answer contains: how many check-ins were due and submitted, plus statistics for each scale or numeric question.

Limits: up to 90 days, and only numeric answers. The question wording and every free-text answer are withheld. Each question appears as a stable reference rather than its text, so Claude can't tell your energy rating from your stress rating unless you say which is which.

7. Sleep and recovery

• "How much did I sleep on average over the last 2 weeks, and how many nights are logged?"
• "What were my shortest and longest nights in the last 30 days?"
• "How much time did I spend in each sleep stage over the last week?"
• "How does my resting heart rate over the last 7 days compare with my baseline?"
• "What does my HRV look like against my own baseline? Name the metric and the source."

What the answer contains: nights logged and coverage, average and extreme durations, time in bed, efficiency, your own quality ratings, minutes per sleep stage where the source recorded them, and which kinds of source the nights came from. From connected devices, it also includes resting heart rate and heart-rate variability (HRV) as daily values and as a comparison of the last 7 days against the 28 days before them.

Limits: up to 90 days. That baseline is your own, not a clinical threshold. HRV is always reported as SDNN or RMSSD. These are different measurements and are never averaged together or compared with each other. If the comparison is marked as insufficient, it can't be trusted yet. That doesn't mean nothing changed.

Side by side, not cause and effect

You can ask about two areas at once, such as "Show my sleep and my training volume over the last 4 weeks". Claude will present both series with their coverage. It won't tell you that one caused the other, because the summaries don't contain enough information to show that.

How to connect

1. Open Tracked in Claude's connector directory and connect it.
2. Sign in on Tracked's own page. Your Tracked password is never shared with Claude.
3. Review the read-only data categories, approve the ones you want, then ask your first question.

The AI connector setup guide covers each step and shows how to review or disconnect a connection later. ChatGPT: Tracked's app is in review. For now, you can connect via developer mode.

What it can't do

• It's read-only. Claude can't log a set, edit a meal or change anything in your account.
• No photos, messages, coach notes or free-text answers. Those are never shared with the connector.
• No other members. It answers about your own account only and can't look up another athlete or client.
• No readiness or strain score. Tracked doesn't calculate one and doesn't pass one on from any device.
• Not medical advice. Summaries are informational. For questions about your health, talk to a professional.

Start with your own data

The better your logging, the better your answers: every summary is built from what you actually recorded. See everything the connector can read on the AI connectors page. If you're still choosing what to log, the complete workout tracker guide is a good place to start.