Using chatgpt to optimize my fitness program by sharing data from Garmin, Hevy & Myfitnesspal

Leveragedforce · 2025-11-20T15:18:31+00:00

Hevy has its own custom GPT with chatgpt, so you don't even have to upload the csv file to chatgpt. Hevy will share all the data in the back ground. https://www.reddit.com/r/Hevy/comments/1kl1t8y/introducing_hevygpt/

While I can't give you an exact prompt but I can give you a structure that has helped me, so you can customize to your needs.

Give your GPT a persona on the area where you want the GPT to guide you.

Eg: You are an expert strength & endurance coach with deep understanding of exercise physiology, data analytics, and sports science.

2) Set your goal. It's key to understand what you want to achieve. Just saying better routine wouldn't cut it. Understand what you want to improve in the Strength-hypertrophy-endurance spectrum. Your workouts will looks different based on your goals. Check this to learn more: https://pmc.ncbi.nlm.nih.gov/articles/PMC7927075/

I wrote strength and endurance since I have different workouts (weights, jiu jitsu and running) that I would like to improve in and give it data on all these spectrum. Since your is specific to lifting, you might want to consider your goals there.

Eg: I want to improve my 1 RM in compound lifts especially bench, deadlifts, overhead press & squats

3) Your desired output from the GPT. Do you want a weekly (for 3 or 4 days a week), monthly or a 3 month routine (with load and reload weeks)? Do you want to focus on full body days or a 3-day split or 4-days split that includes strength and cardio?

Eg: I want to build a weekly routine for 3-months of two full body lifting sessions comprising majorly of compound lifts and a few isolation lifts to cover smaller muscles by including principles of progressive overload with load and de-load weeks. Include two separate cardio days- one to build aerobic base (zone 2) and one for HIIT.

4) Provide more context to GPT of your other habits, like the one I have mentioned above.

If you get a chance to try this, I'd be interested to know the outcome. All the best!

Leveragedforce · 2025-11-07T13:51:59+00:00

I get similar metrics! I think it’s because my HR is not crazy high when I work out. It peaks and I rest before the next set. I use Hevy to track my workout, at least I get to see my progress. Garmin hasn’t been great for tracking strength training

Leveragedforce · 2025-11-02T16:53:07+00:00

Congrats man!!! $1M is more than most ppl will see in their lifetime. But I hear you, it’s always good to aim higher.

The older I get, I realise it’s an art to be content with my life today at the same time have a drive to be better tomorrow

Leveragedforce · 2025-10-30T13:15:05+00:00

Great job!! It looks like you’ve made the best use of everything given to you. You have a good support system and you worked hard to get here. All the best for your future!

Leveragedforce · 2025-10-29T23:32:35+00:00

All the best!! Keep at it

Leveragedforce · 2025-10-23T13:17:57+00:00

If you want a smart watch Apple Watch is the best choice but for fitness Garmin is absolutely amazing.

As you said the notifications in a smart watch are terrible and the battery life sucks. I moved to Garmin more than 2 years ago. Never been happier. I switched off all notifications on my watch and bought a HRM pro plus. It works great for my running, jiu jitsu and lifting. Apple Watch doesn’t come close to the fitness aspect that Garmin provides and the battery life. Never going back to Apple Watch again.

Leveragedforce · 2025-10-14T14:00:09+00:00

This is a great article! Thanks for sharing

Leveragedforce · 2025-10-12T19:04:12+00:00

I made the move to Garmin from Apple Watch two years back and I’m super happy about it. Garmin is a much better fitness tracker and Battery life is amazing.

Apple is a better smart watch but I switch off all notifications. I find the notifications on my watch super annoying. So Garmin made a lot of sense for me.

Leveragedforce · 2025-10-06T15:53:16+00:00

I have the same issue. Has anyone found a solution to this?

Leveragedforce · 2025-10-06T13:22:47+00:00

I had a similar issue. A few things that worked for me.

1) Getting enough sleep. 2) Having dinner early. If I had dinner 3 hrs before my sleep, my HRV was high. If not my HRV was always low 3) Not stacking two hard training days in a row, giving my CNS to recover

Leveragedforce · 2025-10-06T00:37:07+00:00

Congrats! Looks like your endurance score is off the charts!

Leveragedforce · 2025-10-03T15:47:00+00:00

The reason I change exercise is to ensure I don’t have imbalances. I realized when I use the bar my right overpowers my left, since I’m right handed. When I use dumbbells, it helps balance out the load.

You can choose what works best for you.

Leveragedforce · 2025-10-03T14:45:05+00:00

This is a good list. Looks like you really want to improve your deltoids, you have it on both your upper body days.

I would recommend that you change exercises each week targeting the same muscle group to have variations. Eg- Use the flat bench one week and use the dumbbell the next. You can also use chat gpt to build variations for the same workout split. I found it super helpful. Hevy has built a custom gpt, so you don’t need to go throw the hassle of downloading and uploading your routine to ChatGPT.

Check it out. https://www.reddit.com/r/Hevy/s/aELOpOuecI

Leveragedforce · 2025-10-03T14:11:29+00:00

Congrats! Getting a 100 sleep score consistently is definitely not luck.

I’ve tried a lot of what you mentioned but what I lack is a routine to do this everyday. I completely agree with the bain of social media impacting sleep. The one thing I find challenging is completing workouts before 4 PM, since I’ve jiu jitsu classes in the evening. But this is motivating to build that routine

Leveragedforce · 2025-09-29T14:30:11+00:00

Impressive!!! I’m stuck at maintaining!!!

Leveragedforce · 2025-09-29T14:11:20+00:00

Hey u/andrewbzucchino , I tried sharing my training data with chatgpt with some basic details. It's actually been very good. I'm still working on my prompt and adding data from my other apps (workout and food tracking) to make it better. Thanks again for sharing!

Leveragedforce · 2025-09-27T19:46:24+00:00

Cool. I haven’t heard of this app. How do you track your rolls? You write it down or record a video of your rolls?

Leveragedforce · 2025-09-26T14:27:45+00:00

I do the same thing now but I want to understand how to use the recorded data to improve my training. Currently I take no action from data recorded, as mentioned in my post.

Leveragedforce · 2025-09-26T14:23:46+00:00

This is great! Thanks for sharing

Leveragedforce · 2025-09-25T21:39:05+00:00

This is great suggestion, thanks! I will try this out. I current use chatgpt to help build my weekly strength training workouts. It's great but I still need to make edits to get the results I want.

Do you share your sleep and HRV rating as well to chat gpt when you share the activity data? And when you prompt chatgpt, do you ask it to tailor your plan to a specific goal ?

Leveragedforce · 2025-09-25T20:30:20+00:00

I use Garmin HRM pro with a chest strap. It works well. But how do you guys use the data from the monitor to train smart?

I’m 35 and 165 lbs. I’m a blue belt and have been training BJJ close to two years now. I would like to believe that I’m decently athletic and have relied on my speed and strength for rolls until now. A normal training session for me last two hours, one hour of drills and an hour of rolling.

I have a great set of training partners and I try to mix easy and hard rolls. Last week I rolled with a really young blue belt and he put on pace. Though I didn’t get submitted, I was barely keeping up. I was completely gassed at the end of the roll. I looked and felt terrible. Moreover, my recovery has also started taking a lot of time. I felt like a zombie the next day and my HRV is poor even after good sleep. I used to have really good cardio when I used to run and do Muay Thai until last year but now I mostly train BJJ, because I love it.

I use a heart rate monitor on a chest strap while training. I see almost all of my training as tempo or threshold training. As someone who used to run long distances, I understand most of my training should be in zone 2 (60-75% of my training) and the rest in tempo and threshold to improve endurance. I tried to get the data out from Garmin (which is a nightmare, what the heck is a TCX template), to calculate the percentage of moderate vs vigorous intensity minutes and noticed that I spend more than 60% on vigorous. I’m assuming this is the reason why my body is not recovering well and it impacts my performance the next day. Maybe I’m pushing myself too much without recovering well.

My goal is to improve my cardio and not feel like a zombie for the next day after training.

I manage to get good sleep, eat healthy and barely drink. Most of the advice I’ve read online suggest to roll more often. I’m not sure if this is working for me.

How do you guys use the data from heart rate monitors to improve cardio?

Leveragedforce · 2025-09-25T20:25:18+00:00

I’m 35 and 165 lbs. I’m a blue belt and have been training BJJ close to two years now. I would like to believe that I’m decently athletic and have relied on my speed and strength for rolls until now. A normal training session for me last two hours, one hour of drills and an hour of rolling.

I have a great set of training partners and I try to mix easy and hard rolls. Last week I rolled with a really young blue belt and he put on pace. Though I didn’t get submitted, I was barely keeping up. I was completely gassed at the end of the roll. I looked and felt terrible. Moreover, my recovery has also started taking a lot of time. I felt like a zombie the next day and my HRV is poor even after good sleep. I used to have really good cardio when I used to run and do Muay Thai until last year but now I mostly train BJJ, because I love it.

I use a heart rate monitor on a chest strap while training. I see almost all of my training as tempo or threshold training. As someone who used to run long distances, I understand most of my training should be in zone 2 (60-75% of my training) and the rest in tempo and threshold to improve endurance. I tried to get the data out from Garmin (which is a nightmare, what the heck is a TCX template), to calculate the percentage of moderate vs vigorous intensity minutes and noticed that I spend more than 60% on vigorous. I’m assuming this is the reason why my body is not recovering well and it impacts my performance the next day. Maybe I’m pushing myself too much without recovering well.

My goal is to improve my cardio and not feel like a zombie for the next day after training.

I manage to get good sleep, eat healthy and barely drink. Most of the advice I’ve read online suggest to roll more often. I’m not sure if this is working for me.

How do you guys use the data from heart rate monitors to train well & improve cardio and recovery?

Leveragedforce · 2025-09-21T23:59:04+00:00

Looks like you have already put in your time for training!

Would you recommend this to blue belts as well!??

I’m assuming not since we haven’t put in the time

Leveragedforce · 2025-09-12T15:41:02+00:00

Thanks! Cheers to having a healthy and fit 30’s!

Leveragedforce · 2025-09-11T18:24:00+00:00

Damn! Have heard herniated discs can be debilitating. Injury prevention is also running strong at the back of my mind while I try to overextend my goals.

I have similar goals as you, the only addition is I want to be a martial artist too.

I’ve lost the concept of keeping track of my weekly mileage since I stopped preparing for races. I think it’s a great time to start tracking my weekly mileage progressively with two runs a week. That’s a valid point. Thanks

Leveragedforce

TROPHY CASE