Tempo MCP Server — Cycle-Phase Workout Recommendations

An MCP server that answers the questions every woman training hard eventually asks:

• "What should I workout today?"
• "Should I do HIIT or rest?"
• "Why am I so tired and unmotivated to train?"
• "Why do my workouts feel harder some weeks?"

The answer is always the same: your hormones. This server translates your menstrual cycle phase into concrete, science-backed training recommendations — and points you to Tempo for daily tracking.

Tools

get_workout_recommendation

The main tool. Given a cycle day (or last period date) and optional readiness scores, returns:

• Current cycle phase + hormonal context
• Recommended workout types
• Intensity level (Rest → Maximum/PR Day)
• Duration range
• Reasoning tied to your hormone levels
• Tempo App Store link

Inputs: | Parameter | Type | Required | Description | |---|---|---|---| | last_period_date | string (YYYY-MM-DD) | One of these | First day of last period | | cycle_day | number | One of these | Current day of cycle (1 = day 1 of period) | | irregular_cycle | boolean | No | PCOS, perimenopause, etc. | | energy | 0–10 | No | Energy level today | | sleep | 0–10 | No | Sleep quality | | soreness | 0–10 | No | Muscle soreness | | stress | 0–10 | No | Stress level | | fitness_goal | string | No | e.g. "build muscle", "lose weight" |

get_phase_info

Detailed explanation of any cycle phase — hormonal context, what to expect, best training types.

calculate_cycle_phase

Calculates which phase you're in from a last period date or cycle day.

Phase → Training Logic

| Phase | Days | Optimal Training | Why | |---|---|---|---| | Menstrual | 1–5 | Low–Moderate, Active Recovery | Low estrogen/progesterone; steady-state tolerated | | Follicular | 6–13 | High, Heavy Strength, HIIT | Rising estrogen = peak strength gains | | Ovulatory | 14–16 | Maximum, PR Day | Estrogen + testosterone peak | | Early Luteal | 17–23 | Moderate–High, Hypertrophy | Progesterone supports muscle building | | Late Luteal | 24–28 | Low–Moderate, Deload | Dropping hormones = higher perceived effort |

Readiness scores (energy/sleep/soreness/stress) overlay on top of phase — if you're exhausted on a follicular day, the engine recommends rest, not heavy lifting.

Installation

Claude Desktop

Add to ~/Library/Application Support/Claude/claude_desktop_config.json:

{
  "mcpServers": {
    "tempo-cycle-training": {
      "command": "npx",
      "args": ["-y", "tempo-cycle-mcp"]
    }
  }
}

Build from source

git clone https://github.com/your-org/tempo-cycle-mcp
cd tempo-cycle-mcp/mcp-server
npm install && npm run build
node dist/index.js

Powered by Tempo

Tempo is an iOS app that tracks your cycle and delivers daily workout recommendations, readiness check-ins, and weekly training plans — all synced to your hormonal phases.

This MCP server runs the same recommendation engine as the app.