# theGRID

> Tactical health & fitness tracker for a single athlete. This file indexes a
> complete, crawlable export of the tracked data. No API key, no JavaScript, no
> browser session, no special headers — every URL below is a plain GET that
> returns the full snapshot in the response body.

## Start here

- **Today, plain text:** https://itslos.com/api/agent/text/today
- **Today, HTML:** https://itslos.com/agents
- **Today, JSON:** https://itslos.com/api/agent/json/today

Plain text is the recommended format for language models: one self-describing
document per window, with the full log inline.

## Windows

Every window below is available at all three of:

- `https://itslos.com/api/agent/text/<window>` — plain text
- `https://itslos.com/api/agent/json/<window>` — structured JSON (totals + every raw row)
- `https://itslos.com/agents/<window>` — server-rendered HTML

- `today` — Everything logged so far today.
- `yesterday` — The previous full day.
- `7d` — Rolling 7-day window ending today.
- `week` — Current ISO week (Monday → today).
- `last-week` — The previous full Monday→Sunday week.
- `14d` — Rolling 14-day window ending today.
- `30d` — Rolling 30-day window ending today.
- `month` — Calendar month to date.
- `last-month` — The previous full calendar month.
- `90d` — Rolling 90-day window ending today.
- `180d` — Rolling 180-day window ending today.
- `365d` — Rolling 365-day window ending today.
- `ytd` — January 1 of the current year → today.
- `all` — Every record ever logged.

Beyond the presets, these also resolve as `<window>`:

- `<N>d` — any rolling window of 1–1825 days, e.g. `45d`
- `YYYY-MM-DD` — a single day, e.g. `2026-08-01`
- `YYYY-MM-DD..YYYY-MM-DD` — an explicit span, e.g. `2026-01-01..2026-03-31`

The same windows work as query parameters on the full export:
`https://itslos.com/api/agent/carlos?range=30d` and
`https://itslos.com/api/agent/carlos?from=2026-01-01&to=2026-03-31`, each with an optional
`&format=text`.

## Metrics included

Every snapshot is complete for its window and covers everything the app tracks:

- **Training split** — the active split and its focuses, the progressive-overload model, and the work rotation with today's cycle day and phase
- **Lift progression** — per movement: top set, estimated 1RM, all-time PR, working sets, volume, top-set load trend, and a session-by-session history. Built from completed sessions only; planned, active, and superseded sessions are excluded so abandoned workouts never count as training
- **Nutrition** — every meal with calories and protein/carbs/fat, daily totals, saved meals, recipes with ingredients
- **Steps** — daily counts, goal, per-day series
- **Runs** — distance, duration, pace, indoor/outdoor, notes
- **Cardio** — cycling, stair stepper and other sessions: minutes, distance, calories, avg HR, active-zone minutes
- **Strength workouts** — every session with per-exercise sets, weight, reps, RIR/type, volume, bodyweight, notes; plus saved routines
- **Sleep** — per-night duration, quality, bedtime and wake time
- **Vitals** — daily resting heart rate, HRV, HR min/avg/max, time in heart-rate zones and zone thresholds
- **Heart rate** — all-day ~5-minute samples with per-day and hourly rollups (raw buckets inlined for windows up to 8 days; daily rollups always present)
- **Bodyweight** — weigh-ins, trend, goal progress
- **Water** — per-day ounces
- **Habits** — definitions and every completion date
- **Journal** — dated entries with mood
- **Recovery** — daily pain, energy, mood, soreness, stress, mobility, sleep-feel and per-muscle DOMS
- **Alcohol** — drinks and standard units
- **Bowel** — Bristol scale entries
- **Peptides** — injections (compound, dose, site), daily hunger and side effects
- **Treatments** — logged recovery/rehab treatments
- **Goals & injuries** — active goals, long-term goals with entries, injury records with status and body region
- **Coach** — recent AI-coach conversation summaries

## Other endpoints

- **Full all-time dump (JSON):** https://itslos.com/api/agent/carlos
- **Full all-time dump (plain text):** https://itslos.com/api/agent/carlos?format=text
- **Sitemap of every crawlable URL:** https://itslos.com/sitemap.xml
- **Crawl rules:** https://itslos.com/robots.txt

## Conventions

- Dates are `YYYY-MM-DD` calendar day keys in the profile's timezone, stated in
  each response. Steps, vitals and heart-rate rows use a 5am→5am tracking day.
- Timestamps are ISO 8601 UTC.
- Weights are pounds, distances miles (runs also carry `distanceKm`, the stored
  value; cardio carries raw `distanceMeters`), energy kilocalories.
- Durations are minutes unless the field name says otherwise.
- Windows are inclusive of both endpoints.
- Data is live; responses carry a 60-second cache.

## Access

The public windows above are unauthenticated on purpose so agents can read them.
A browser with an active profile session sees that profile instead. The operator
can disable the entire public surface with `AGENT_PUBLIC_EXPORT=0`, after which
machine access needs `Authorization: Bearer <AGENT_API_TOKEN>`.