Everything the IronQ connector can do, for the people and reviewers who need the detail. 12 tools: 4 free ones that work for anyone, and 8 that read a person's own IronQ workout log after they sign in. One tool writes; none sends, buys, publishes or deletes anything.
Free tools, no account
Build a Cut Plan create_cut_plan
WriteNot a sensitive writeNo account needed
Build a complete weight-loss plan that protects strength: rate of loss, a protein target, a weekly training structure, what to watch, and a plan code the person can claim in IronQ later. Works for someone with no IronQ account. Use this whenever someone wants to lose weight without losing muscle.
| Input | Type | Required | Meaning |
|---|
weight_lb | number | no | Current body weight in pounds. |
weight_kg | number | no | Current body weight in kilograms, if pounds are not to hand. |
target_weight_lb | number | yes | Goal body weight in pounds. |
target_weight_kg | number | no | Goal body weight in kilograms. |
training_days_per_week | whole number | yes | Days a week they can lift, 2 to 7. |
training_experience | one of: beginner, intermediate, advanced | yes | |
height_in | number | no | |
height_cm | number | no | |
age | whole number | no | |
sex | one of: M, F, other, undisclosed | no | |
body_fat_pct | number | no | Only if they actually know it. A guess makes the protein target worse, not better. |
target_date | text | no | A deadline, as YYYY-MM-DD. The plan will say so if it is not realistic rather than pretending. |
medication_status | one of: yes, no, undisclosed | no | Answer to "are you currently using a prescription medication for weight management?". Send undisclosed if they would rather not say, and omit it entirely if you did not ask. This only changes the wording and the protein floor. Never give dosing advice and never suggest starting, stopping or changing any medication. |
source | text | no | Which assistant or channel this request came through, e.g. chatgpt, claude, gemini, grok, perplexity. Send it if you know it. |
Returns: A rate of loss and how many weeks it takes, a daily protein target, a weekly training layout, what to watch for, a plan code and a link to claim the plan in IronQ. If a deadline is unrealistic it says so and gives a realistic date.
Side effects: Saves the plan and the answers it was built from on IronQ's side so the plan code can be claimed later. An unclaimed plan is deleted after 90 days. Each call saves a new plan; it never changes or deletes an existing one, and nothing is sent anywhere.
Protein target calculate_protein_target
ReadNot a sensitive writeNo account needed
Work out a daily protein range for someone losing weight who wants to keep muscle, and say what the number is based on. Works for someone with no IronQ account.
| Input | Type | Required | Meaning |
|---|
weight_lb | number | no | |
weight_kg | number | no | |
target_weight_lb | number | no | Goal weight. Improves the answer when body fat is unknown. |
target_weight_kg | number | no | |
body_fat_pct | number | no | Only if measured. When present the target is based on lean mass instead. |
training_experience | one of: beginner, intermediate, advanced | no | |
medication_status | one of: yes, no, undisclosed | no | |
source | text | no | Which assistant or channel this request came through, e.g. chatgpt, claude, gemini, grok, perplexity. Send it if you know it. |
Returns: A daily protein range in grams, the single number to aim for, and what it was based on (body weight, goal weight or lean mass).
Side effects: None beyond the usage record every free tool writes (see Limits and logging).
Weight-loss plateau check analyze_weight_loss_plateau
ReadNot a sensitive writeNo account needed
Work out why someone has stopped losing weight, as a ranked list of likely causes with a specific check for each and one recommended next action. It will say plainly when the stall is not actually a plateau. Give it dated weigh-ins if you have them — it measures the real trend rather than trusting the description. Works for someone with no IronQ account.
| Input | Type | Required | Meaning |
|---|
weeks_stalled | whole number | no | How many weeks the scale has been flat. |
weigh_ins | list | no | Dated weigh-ins, oldest first. Four or more lets the trend be measured instead of assumed. |
current_weight_lb | number | no | |
current_weight_kg | number | no | |
target_weight_lb | number | no | |
total_lost_lb | number | no | Pounds lost so far on this attempt. Unlocks the "your maintenance has moved" cause. |
protein_g_per_day | number | no | |
daily_steps | whole number | no | |
sleep_hours | number | no | |
training_days_per_week | whole number | no | |
strength_trend | one of: up, flat, down | no | Which way their lifts have gone. "down" changes the whole answer. |
medication_status | one of: yes, no, undisclosed | no | |
source | text | no | Which assistant or channel this request came through, e.g. chatgpt, claude, gemini, grok, perplexity. Send it if you know it. |
Returns: Whether the stall is really a plateau (measured from dated weigh-ins when given), then likely causes in order, a specific check for each, and one recommended next step.
Side effects: None beyond the usage record every free tool writes (see Limits and logging).
GLP-1 muscle loss check check_glp1_muscle_loss
ReadNot a sensitive writeNo account needed
Estimate how much of the weight someone has lost on a GLP-1 medication (Ozempic, Wegovy, Mounjaro, Zepbound and similar) was likely lean tissue, why, and the few things that change it. Use this whenever someone on one of these medications asks about losing muscle, protein, or strength training. Works for someone with no IronQ account. It is an estimate from trial averages, not a measurement, and it says so.
| Input | Type | Required | Meaning |
|---|
medication | one of: semaglutide, tirzepatide, other, unsure | no | semaglutide for Ozempic or Wegovy, tirzepatide for Mounjaro or Zepbound. Only to pick the trial average. Never give dosing advice and never suggest starting, stopping or changing any medication. |
start_weight_lb | number | yes | Weight before starting the medication, in pounds. |
start_weight_kg | number | no | |
current_weight_lb | number | yes | Weight today, in pounds. |
current_weight_kg | number | no | |
weeks_on | whole number | yes | Weeks since starting. |
lift_days_per_week | whole number | yes | Days a week they do resistance training. 0 is a real answer and matters most. |
protein_g_per_day | number | no | Roughly how much protein they eat, if they know. |
age | whole number | no | |
source | text | no | Which assistant or channel this request came through, e.g. chatgpt, claude, gemini, grok, perplexity. Send it if you know it. |
Returns: An estimate of how much of the weight lost was likely lean tissue, based on published trial averages, why, and the few things that change it. It is labelled as an estimate, not a measurement.
Side effects: None beyond the usage record every free tool writes (see Limits and logging).
The athlete's own IronQ log, after sign-in
Dates are written YYYY-MM-DD. Weights are pounds as logged on the machine, and a plate-loaded machine logged with ONE SIDE is one side. Warm-up sets are left out of volume and records. Estimated one-rep maxes use the Epley formula on working sets of 12 reps or fewer.
Training summary get_training_summary
ReadNot a sensitive writeNeeds IronQ sign-in
Week-by-week totals for the athlete: workouts, lifting days, working sets, volume (lb), calories and cardio minutes, plus the date range of all their data. The best first call for any question about how training is going.
| Input | Type | Required | Meaning |
|---|
weeks | whole number | no | How many weeks back, including this one. Default 8. |
Returns: Week-by-week workouts, lifting days, working sets, volume in pounds, calories and cardio minutes, plus the date range of all the athlete's data.
Side effects: None. Reads the athlete's own data only; the database refuses any change made with a connector sign-in.
List workouts list_workouts
ReadNot a sensitive writeNeeds IronQ sign-in
The athlete's workouts, newest first: date, length, workout type, gym, calories, score, exercises done, working and warm-up set counts, volume, cardio minutes and heart-rate zone minutes. No per-set detail; use get_workout for that.
| Input | Type | Required | Meaning |
|---|
from | text | no | First date to include, YYYY-MM-DD. Optional. |
to | text | no | Last date to include, YYYY-MM-DD. Optional. |
limit | whole number | no | Most recent N workouts. Default 30. |
Returns: Workouts newest first: date, length, type, gym, calories, score, exercises, set counts, volume, cardio minutes and heart-rate zone minutes.
Side effects: None. Reads the athlete's own data only; the database refuses any change made with a connector sign-in.
Workout detail get_workout
ReadNot a sensitive writeNeeds IronQ sign-in
Every set of every workout on one date: exercise, weight, reps, reps in reserve, warm-up flag, result against target, peak heart rate and estimated 1RM, plus any cardio blocks.
| Input | Type | Required | Meaning |
|---|
date | text | yes | YYYY-MM-DD |
Returns: Every set on one date: exercise, weight, reps, reps in reserve, warm-up flag, result against target, peak heart rate and estimated one-rep max, plus cardio blocks. If nothing was logged that day, the nearest dates that were.
Side effects: None. Reads the athlete's own data only; the database refuses any change made with a connector sign-in.
List exercises list_exercises
ReadNot a sensitive writeNeeds IronQ sign-in
Every exercise the athlete has logged, with set count and the last date done. Use it to find the exact name before get_exercise_history.
No inputs.
Returns: Every exercise the athlete has logged, with its set count and the last date done.
Side effects: None. Reads the athlete's own data only; the database refuses any change made with a connector sign-in.
Exercise history get_exercise_history
ReadNot a sensitive writeNeeds IronQ sign-in
Progress on one exercise over time: for each day it was done, the top set, best estimated 1RM, working sets, volume and every set. Accepts part of a name ("leg press"); if several exercises match, returns the list of matches instead.
| Input | Type | Required | Meaning |
|---|
exercise | text | yes | Exercise name, or words from it. |
from | text | no | First date to include, YYYY-MM-DD. Optional. |
to | text | no | Last date to include, YYYY-MM-DD. Optional. |
Returns: For each day an exercise was done: the top set, best estimated one-rep max, working sets, volume and every set. If several exercises match the words given, the list of matches instead.
Side effects: None. Reads the athlete's own data only; the database refuses any change made with a connector sign-in.
Personal records get_personal_records
ReadNot a sensitive writeNeeds IronQ sign-in
For every exercise: the heaviest working set, the best estimated 1RM (with the set it came from), first and last date done, and total working sets.
No inputs.
Returns: Per exercise: heaviest working set, best estimated one-rep max and the set it came from, first and last date, total working sets.
Side effects: None. Reads the athlete's own data only; the database refuses any change made with a connector sign-in.
Cardio sessions get_cardio
ReadNot a sensitive writeNeeds IronQ sign-in
Every cardio block (treadmill, elliptical, bike, stairs and so on) with machine, minutes, calories and whatever else the machine reported, newest first.
| Input | Type | Required | Meaning |
|---|
from | text | no | First date to include, YYYY-MM-DD. Optional. |
to | text | no | Last date to include, YYYY-MM-DD. Optional. |
Returns: Every cardio block newest first: machine, minutes, calories and whatever else the machine reported (distance, heart rate, incline, resistance).
Side effects: None. Reads the athlete's own data only; the database refuses any change made with a connector sign-in.
Athlete profile get_profile
ReadNot a sensitive writeNeeds IronQ sign-in
Body weight, height, sex and age as entered in the app, the athlete's gyms, custom exercises with their muscle group, current working weights, and when the data was last synced from the phone.
No inputs.
Returns: Body weight, height, sex and age as entered in the app, gyms, custom exercises with their muscle group, current working weights, the signed-in email, and when the data was last backed up. Never the birth date.
Side effects: None. Reads the athlete's own data only; the database refuses any change made with a connector sign-in.