After three other blog posts and a bunch of days I've finally reached what I think, is a useable solution, and actually full circle to where this journey started!
Fulcra Dynamics, which automatically syncs all the health data from Apple Health iOS. Including segments, HR, biometrics.
https://github.com/JackRegan/fulcra-context-mcp
My data flow is now:
Apple watch recording the session. This is automatically sync'd to Fulcra. Using the modified MCP with Claude I can query the data, and create local cache - which solves the API throttling and large data issues I bumped into using the Fulcra remote MCP.
I'll really put this to the test over the next 6-9 months with some training blocks.
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