Race countdownAutomation
One line: weeks to my A race from my memories, this week's focus, and the one session that matters most this week.
Out of the box
Brief me
Body Battery 64, resting heart rate 48. A moderate session fits today.
Make it yours
Teach Claude how you work
Agent Remote ships as a training companion. Your instructions turn it into your coach, your chief of staff and your notebook, on your wrist. Claude reads every one of them with every question you ask and every automation it runs, and it follows long, specific instructions closely, so a sentence you save once changes every answer after it. The more precisely you say how you work, the more it works that way.
No code and nothing to install: you write instructions in plain words, from your wrist or on your settings page, and change them whenever your life does.
One sentence, every answer
The same two words on the watch. The difference is a handful of sentences Claude has been told once: a sleep rule, a work calendar, a goal race.
With five of your instructions
Brief me
Easy day: Body Battery 28 after 5 h 40 sleep. Swim 30 min at 07:00, done before your 08:30 Board call. 46 weeks to Berlin.
Three places to teach it
Standing instructions
Up to 50, of up to 200 characters each.
- Facts and habits Claude follows every time: your zones, your work hours, what “brief me” means.
- Say “Remember: …” from your wrist, or add them on your settings page under What Claude remembers.
Automations
Up to 10, with prompts of up to 400 characters.
- Prompts Claude runs on a schedule, in your local time: a workday briefing, a lunch window check, a Sunday review.
- Say “Every weekday at 6:30, …” from your wrist, or use Write your own on your settings page.
Quick prompts
Up to 6 in the Ask Claude menu, of up to 32 characters each.
- Your own shortcut words, one tap away on the watch: “Brief me”, “Next meeting”, “Idea”.
- Tell Claude “Change my quick prompts to …” and the menu updates on the next sync.
They work with everything Agent Remote already knows: the Garmin data you share, your training plan and journal, your calendar and webhook if you connect them, and a web search for anything current.
How to write instructions that work
One instruction per memory
Short and specific, in your own words: up to 200 characters each, up to 50 of them. Claude reads all of them with every question.
Start with a trigger
"When I say...", "Before you suggest...", "On days with...", "Always...", "Never...". Triggers turn a fact into a habit.
Use your numbers and names
Paces, watts, pool length, the meetings that never move, the school run. The more specific, the less Claude guesses.
Say the shape of the answer
One line on the watch, a card, or a question with options. Claude already keeps replies short; tell it where you want more or less.
Invent your own words
"Brief me", "idea", "next meeting": define what a word means once, then put it in your quick prompts so it's one tap away.
Prune as life changes
Say "Forget the Achilles check" from your wrist, or tap Forget on your settings page. Old instructions that no longer apply only get in the way.
Workouts and training
Give Claude your numbers and the shape of your week once, and every workout, swap and debrief is built for you instead of for an average athlete.
My threshold pace is 4:35 per km, my FTP is 265 W and my max heart rate is 186. Use them for every workout target.
What changes: Every structured workout Claude sends gets targets in your zones.
On your wristTempo: 3 x 10 min at 4:35-4:45/km, 2 min easy between.
Never plan two hard days in a row. My long run is Sunday, strength is Tuesday and Friday.
What changes: Plans, swaps and "Shorten" keep the shape of your week.
If my Body Battery is under 30 in the morning, make the session easy and say why in one line.
What changes: Morning advice reacts to how you actually recovered.
On your wristEasy today: Body Battery 24. 40 min Z2, no intervals.
NeedsHealth data shared from the watch.
Swim: 25 m pool, CSS 1:48 per 100 m. Add a 200 m kick set to every swim workout.
What changes: Pool sessions come in whole lengths, at your pace, with your habits built in.
After every run, ask me how my left Achilles feels from 0 to 10 and log it in my journal.
What changes: A daily check on a niggle, kept in your journal and used in the weekly review.
On your wristHow's the left Achilles? 0 / 2 / 4 / 6+
For any session over 2 hours, plan 60 g of carbs an hour and prepare fuel cues for the ride screen.
What changes: Long days come with your own fueling plan on Agent Remote Ride.
NeedsThe free Agent Remote Ride data field on your activity screen.
Races and goals
Tell Claude what you're training for and what honest feedback looks like to you. It keeps the long view while you deal with the week.
My A race is the Berlin Marathon on 26 Sep 2027, goal 3:15. Count down the weeks in every Monday briefing.
What changes: The goal stays in view, week by week.
On your wrist46 weeks to Berlin. This week: base, 5 runs.
In weekly reviews, tell me straight whether 3:15 still looks realistic, and what would change your mind.
What changes: Reviews that answer the question you actually care about.
My B race is a half marathon in March. Treat the 4 weeks before it as a mini-block, then go back to marathon base.
What changes: Claude plans around more than one goal without you re-explaining it.
Your work day
Connect your calendar and tell Claude how your days work. It fits training into the gaps, knows which meetings can't move, and preps you on the way in. It reads your calendar; it never changes it.
Before suggesting a session, check my calendar: keep 30 minutes free before my first meeting and after training.
What changes: Sessions land in the real gaps of your day, with time to shower.
On your wristRun 06:45-07:30. First call 08:30.
NeedsYour calendar, connected on your settings page (read-only).
Meetings with Board, Investor or Customer in the title never move. Focus blocks can give way to training.
What changes: Claude knows which parts of your day can bend.
NeedsYour calendar, connected on your settings page (read-only).
On days with more than 5 hours of meetings, swap intervals for an easy run or a 30-minute walk.
What changes: Heavy work days get lighter training without you asking.
NeedsYour calendar, connected on your settings page (read-only).
When I say 'next meeting', give me its time, place and 3 questions to ask, based on its title.
What changes: A ten-second prep on the way in.
On your wrist10:00 Acme renewal, Room 4. Ask: usage, blockers, timeline.
NeedsYour calendar, connected on your settings page (read-only).
My work hours are 9 to 6 on weekdays. Save non-urgent cards and questions for before or after.
What changes: Claude stays out of your meetings and catches you between them.
When my calendar has a flight, plan training around it and give me a 20-minute hotel-room workout for that evening.
What changes: Travel days still get a session that fits.
NeedsYour calendar, connected on your settings page (read-only).
Workday briefingAutomation
Post my morning card: sleep and Body Battery, today's session and the best window for it between my meetings, my first meeting with its time and place, and the weather for my run. One line each.
Lunch windowAutomation
If today's planned session isn't done and my calendar has 45 free minutes before 14:00, ask whether I want to do it then. Otherwise send nothing.
Ideas, tasks and focus
Your best ideas show up at kilometre 8. Teach Claude what to do with them, and give it your own shortcut words.
When I say 'idea', write a short title and a one-line summary and offer to send it to my webhook.
What changes: Ideas from a run land in your notes, doc or team chat, after you tap Send on the watch.
On your wristSend to your webhook? "Pool booking app: book lanes by the half hour."
NeedsYour webhook, connected on your settings page.
When I say 'task', capture it with the due day if I gave one and offer to send it to my webhook as a task.
What changes: A to-do from the trail, without opening an app.
NeedsYour webhook, connected on your settings page.
When I take a note by voice, tidy the wording, keep my meaning and keep it to one sentence.
What changes: Voice notes come back readable.
When I say 'plan my day', give me one card: my meetings, the best training window and one thing to prep.
What changes: Your day on one screen, before the first coffee.
NeedsYour calendar, connected on your settings page (read-only).
In my evening wrap, ask for tomorrow's first task and put it at the top of my next morning briefing.
What changes: Tomorrow's first move is on your wrist when you wake up.
Workday wrapAutomation
Ask me what I got done today and what's first tomorrow. Remember the first task and put it at the top of tomorrow's morning briefing.
Tomorrow checkAutomation
Look at tomorrow: my first meeting, the planned session and the weather. If two of them collide, propose one change. Otherwise send nothing.
Recovery, travel and family
Training fits into a life. Tell Claude the parts it should work around.
I have two kids. Weekday mornings before 7:30 are off-limits for training.
What changes: No more 6:00 suggestions on school days.
If I slept under 6 hours, keep today easy and find a 20-minute walk or nap window in my calendar.
What changes: Short nights get a gentler day.
NeedsGarmin Connect linked, or what you tell Claude about your night. Your calendar, connected on your settings page (read-only).
When I tell you I'm travelling, check the weather there and suggest a 30-minute run or a hotel-room session.
What changes: A plan that travels with you, from a web search for the place.
I'm vegetarian and I train fasted before 8. Base fueling advice on that.
What changes: Fueling tips you can actually use.
Sunday week reviewAutomation
Review my week: planned vs done by sport, my Achilles scores from the journal, and whether my goal still looks realistic. Ask me one question before proposing next week.
How Claude talks to you
Short or detailed, blunt or encouraging, in your language and your units: say it once.
Keep watch replies to one line. Put anything longer in a card.
What changes: Faster glances mid-session.
Be direct. No pep talk, no exclamation marks.
What changes: Answers that read like a coach who respects your time.
Answer in German, but keep workout names in English.
What changes: Your language on your wrist.
Use miles, Fahrenheit and 12-hour time.
What changes: Your units everywhere: workouts, briefings, weather.
When I ask 'why', give me the reason in one sentence, then the number behind it.
What changes: Explanations you can check.
Your own quick prompts
Once a word means something to Claude, put it on the watch so it's one tap away. Say this from your wrist, with your own words:
Change my quick prompts to: Brief me, Plan my day, Next meeting, Today's workout, Idea, How did I recover?.
Your Ask Claude menu
- Brief me
- Plan my day
- Next meeting
- Today's workout
- Idea
- How did I recover?
A day with a full setup
A dozen standing instructions, three automations and six quick prompts, on an ordinary Tuesday. Nothing here needed a new feature: only instructions.
06:30 · Workday briefing
Body Battery 28 after a short night: easy swim at 07:00, done before the 08:30 Board call. 46 weeks to Berlin.
07:50 · Built in
A debrief from your laps, then "How hard did that feel?" Your answer goes in the journal.
09:00-18:00 · Work hours
Nothing buzzes during meetings unless you ask.
09:55 · "Next meeting"
10:00 Acme renewal, Room 4. Ask: usage, blockers, timeline.
12:20 · "Idea" on a walk
"Pool booking app" with a one-line summary. Tap Send and it's in your notes.
17:30 · Workday wrap
"What's first tomorrow?" You say "send the Acme proposal".
21:00 · Tomorrow check
Silent: nothing collides tomorrow.
What instructions can't change
The rules stay the rules
- Claude still can't send email or messages, book, buy, call, read your email or task apps, or change your calendar. Ask for that and it says so in one line and offers what it can do instead.
- It still asks before it changes your plan, sends a workout you didn't ask for, or sends anything to your webhook. No instruction switches those confirmations off.
- It's coaching, not medical advice: no instruction makes it diagnose anything.
- Every memory goes with every question, so a full set of 50 adds about 3,000 tokens to each one: around a cent or two with Claude Opus 5.5, much less with Sonnet or Haiku, and a slightly slower answer. Keep the ones you use.
- Instructions are stored on the relay with your other memories, and deleted with them.
Start in five minutes
Pick five
Choose five instructions above that sound like you, and change the numbers and names to yours.
Save them
On your settings page (the private link you got when you paired), add each under What Claude remembers. Or say “Remember: …” from your wrist.
Add one automation
Copy a prompt into Write your own under Automations, or say “Every weekday at 6:30, brief me”. Then ask “Brief me” and see the difference.
Keep going: every time Claude gets something wrong for you, that’s your next instruction. New here? Pair your device. More to ask: examples.