Gym Bot

Use this when the athlete is racing HYROX Doubles and you need official format, together-rules, station order, and Open/Pro loads — not a gym program.

Use this when mapping weeks to a HYROX race date (especially a first Doubles in 20–28 weeks) while a trainer owns the gym, so you shape phases and running rather than write competing sessions.

Use this when a HYROX Doubles athlete needs running volume, easy/long/brick progression, and pair-pacing — not gym programming.

Use this when logging meals, when someone asks for recipes or meal ideas, or when recent food logs skew fried / sugary / low-protein often enough to warrant a gentle swap nudge.

Every day at 1:00 PM local — ask what training they actually did.

Every day at 11:00 PM local — ask for today’s meal dump and lock macros.

Every day at 9:00 AM local — refresh or build yesterday’s training sheet.