list_plans
Arguments
{
"limit": 50,
"end_date": "2026-07-19",
"start_date": "2026-07-06"
}Response
{
"content": [
{
"text": "{\"start_date\":\"2026-07-06\",\"end_date\":\"2026-07-19\",\"count\":24,\"plans\":[{\"plannedDate\":\"2026-07-06\",\"version\":1,\"approvalStatus\":\"approved\",\"kind\":\"recovery\",\"title\":\"Easy Aerobic Recovery + Mobility\",\"status\":\"planned\",\"statusNote\":\"\",\"notes\":\"- Main option: 35-50 min easy indoor bike, elliptical, or treadmill incline walk.\\n- Intensity: Zone 1-low Zone 2, RPE 2-3. Keep this easier than the recent 144 bpm recovery ride; full-sentence talking pace the whole time.\\n- If using treadmill: 0-4% incline, brisk but relaxed walk, no running needed.\\n- Mobility: 10-15 min total: hip flexor stretch, hamstring flossing/light stretch, thoracic extension, pec doorway stretch, calves.\\n- Shoulder/posture work: Scapular wall slides or wall angels 2x8-10 in a pain-free range. It is okay if arms do not stay fully on the wall; treat this as controlled mobility practice.\\n- Optional core technique only: Dead bug 2x8/side, slow exhale, no fatigue target.\\n- Goal of the day: leave feeling better than when you started.\",\"exercises\":[],\"setupRequired\":false,\"unresolvedExercises\":[]},{\"plannedDate\":\"2026-07-06\",\"version\":2,\"approvalStatus\":\"approved\",\"kind\":\"recovery\",\"title\":\"Easy Aerobic Recovery + Mobility\",\"status\":\"completed\",\"statusNote\":\"\",\"notes\":\"### Easy aerobic work\\nChoose **one**:\\n- **Indoor bike:** 35–50 min\\n- **Elliptical:** 35–50 min\\n- **Treadmill incline walk:** 35–50 min at 0–4% incline, brisk but relaxed\\n\\n### Intensity\\n- **Zone 1–low Zone 2**, RPE 2–3\\n- Full-sentence talking pace the whole time\\n- Keep this easier than the recent **144 bpm recovery ride**\\n\\n### Mobility — 10–15 min\\n- Hip flexor stretch\\n- Hamstring flossing or light hamstring stretch\\n- Thoracic extension\\n- Pec doorway stretch\\n- Calf stretch\\n\\n### Shoulder/posture practice\\n- **Scapular wall slides or wall angels:** 2×8–10, pain-free range only\\n- It is okay if your arms do not stay fully on the wall; treat this as controlled mobility practice.\\n\\n### Optional core technique\\n- **Dead bug:** 2×8/side, slow exhale\\n- No fatigue target today.\\n\\n**Goal:** leave feeling better than when you started.\",\"exercises\":[],\"setupRequired\":false,\"unresolvedExercises\":[]},{\"plannedDate\":\"2026-07-07\",\"version\":1,\"approvalStatus\":\"approved\",\"kind\":\"strength\",\"title\":\"Full Body B Technique + Hypertrophy\",\"status\":\"planned\",\"statusNote\":\"\",\"notes\":\"- Warm-up: 8-10 min easy bike + hip hinges + bodyweight squats.\\n- Goblet Squat: 3x10 @ 35 lb, RPE 6-7, 90 sec rest. Note: increased from 30 lb because 30x10 was smooth at RPE 6.\\n- Romanian Deadlift: 3x10 @ 10 lb dumbbells, RPE 5-6, 90 sec rest. Keep the load unchanged; this is still a flexibility/hinge-pattern exercise. Stop the descent before behind-knee tension becomes sharp.\\n- Lat Pulldown: 3x10 @ 95 lb, RPE 7, 90-120 sec rest. Note: small increase from 90 lb after repeated clean 3x10 sets.\\n- Chest Press Machine: 3x8-10 @ 65 lb, RPE 6-7, 90-120 sec rest. Match or beat last time’s 10/8/8 only if reps stay smooth.\\n- Step-Up: 3x8/leg holding 5 lb dumbbells each hand, controlled tempo. Purpose: single-leg strength and balance for cycling durability.\\n- Lateral Raise Machine: 3x15 @ 30 lb, RPE 5-6. Last time 30 lb was completed cleanly; keep it controlled rather than heavier.\\n- Farmer Carry: 3x45-60 sec @ 45 lb per hand, RPE 7-8. Stop before grip failure; tall posture, ribs down, shoulders relaxed.\\n- Front Plank: 2x90 sec, RPE 7 max.\",\"exercises\":[],\"setupRequired\":false,\"unresolvedExercises\":[]},{\"plannedDate\":\"2026-07-07\",\"version\":2,\"approvalStatus\":\"approved\",\"kind\":\"strength\",\"title\":\"Full Body B Technique + Hypertrophy\",\"status\":\"planned\",\"statusNote\":\"\",\"notes\":\"### Warm-up\\n- **8–10 min easy bike**\\n- Hip hinges + bodyweight squats\\n\\n### Main strength\\n| Exercise | Prescription | Notes |\\n|---|---:|---|\\n| **Goblet Squat** | **3×10 @ 35 lb**, RPE 6–7, 90 sec rest | Increased from **30 lb** because 30×10 was smooth at RPE 6. |\\n| **Romanian Deadlift** | **3×10 @ 10 lb dumbbells**, RPE 5–6, 90 sec rest | Keep load unchanged; this is still a flexibility/hinge-pattern exercise. Stop before behind-knee tension becomes sharp. |\\n| **Lat Pulldown** | **3×10 @ 95 lb**, RPE 7, 90–120 sec rest | Small increase from **90 lb** after repeated clean 3×10 sets. |\\n| **Chest Press Machine** | **3×8–10 @ 65 lb**, RPE 6–7, 90–120 sec rest | Match or beat last time’s **10/8/8** only if reps stay smooth. |\\n| **Step-Up** | **3×8/leg holding 5 lb dumbbells** | Single-leg strength and balance for cycling durability. Controlled tempo. |\\n| **Lateral Raise Machine** | **3×15 @ 30 lb**, RPE 5–6 | Last time 30 lb was completed cleanly; keep it controlled rather than heavier. |\\n| **Farmer Carry** | **3×45–60 sec @ 45 lb/hand**, RPE 7–8 | Stop before grip failure. Tall posture, ribs down, shoulders relaxed. |\\n| **Front Plank** | **2×90 sec**, RPE 7 max | Stop if form degrades. |\\n\\n### Technique emphasis\\n- Smooth reps, no grinding.\\n- RDL range is determined by clean hinge position, not by reaching lower.\",\"exercises\":[],\"setupRequired\":false,\"unresolvedExercises\":[]},{\"plannedDate\":\"2026-07-07\",\"version\":3,\"approvalStatus\":\"proposed\",\"kind\":\"strength\",\"title\":\"Full Body B Recovery-Biased Strength\",\"status\":\"planned\",\"statusNote\":\"\",\"notes\":\"### Warm-up\\n- **8–10 min easy bike**\\n- Hip hinges + bodyweight squats\\n- Keep the warm-up easy; the goal is to feel loose, not pre-fatigue the legs.\\n\\n### Main strength\\n| Exercise | Prescription | Notes |\\n|---|---:|---|\\n| **Goblet Squat** | **3×10 @ 35 lb**, RPE 6–7, 90 sec rest | Use the increase from 30 lb only if reps stay smooth. If legs feel heavy from the prior week, stay at **30 lb**. |\\n| **Romanian Deadlift** | **3×10 @ 10 lb dumbbells**, RPE 5–6, 90 sec rest | Keep this as hinge/flexibility practice. Stop before behind-knee tension becomes sharp. Do not chase load. |\\n| **Lat Pulldown** | **3×10 @ 90–95 lb**, RPE 6–7, 90–120 sec rest | Start at 90 lb. Use 95 lb only if the first set feels clean and controlled. |\\n| **Chest Press Machine** | **3×8–10 @ 65 lb**, RPE 6–7, 90–120 sec rest | Match last time’s 10/8/8 if smooth. Do not grind reps. |\\n| **Step-Up** | **2×8/leg holding 5 lb dumbbells** | Reduced to 2 sets to control fatigue after the recent long strength session. Controlled tempo. |\\n| **Lateral Raise Machine** | **2–3×15 @ 30 lb**, RPE 5–6 | Do 2 sets if the session is running long or shoulders feel tired. |\\n| **Farmer Carry** | **2×45 sec @ 40–45 lb/hand**, RPE 7 max | Reduced from 3 sets. Stop before grip failure; tall posture, ribs down, shoulders relaxed. |\\n| **Front Plank** | **2×60–90 sec**, RPE 7 max | Use 60 sec if trunk fatigue is noticeable. |\\n\\n### Session cap\\n- Keep the whole workout around **60–75 min**.\\n- No extra finisher.\\n- Leave with **1–3 reps in reserve** on strength work.\\n\\n**Purpose:** keep progressing technique and strength without stacking another very high-volume session immediately after the 100-minute Full Body A day.\",\"exercises\":[],\"setupRequired\":false,\"unresolvedExercises\":[]},{\"plannedDate\":\"2026-07-07\",\"version\":4,\"approvalStatus\":\"approved\",\"kind\":\"strength\",\"title\":\"Full Body B Normal Progression\",\"status\":\"completed\",\"statusNote\":\"\",\"notes\":\"### Warm-up\\n- **8–10 min easy bike**\\n- Hip hinges + bodyweight squats\\n\\n### Main strength\\n| Exercise | Prescription | Notes |\\n|---|---:|---|\\n| **Goblet Squat** | **3×10 @ 35 lb**, RPE 6–7, 90 sec rest | Normal progression from 30 lb. If form breaks, return to 30 lb. |\\n| **Romanian Deadlift** | **3×10 @ 10 lb dumbbells**, RPE 5–6, 90 sec rest | Keep load unchanged because this is still hinge/flexibility practice. Stop before behind-knee tension becomes sharp. |\\n| **Lat Pulldown** | **3×10 @ 95 lb**, RPE 7, 90–120 sec rest | Normal small increase after repeated clean 90 lb sets. Use controlled reps, no swinging. |\\n| **Chest Press Machine** | **3×8–10 @ 65 lb**, RPE 6–7, 90–120 sec rest | Goal: improve on 10/8/8 only if reps stay smooth. If 3×10 happens cleanly, increase next time. |\\n| **Step-Up** | **3×8/leg holding 5 lb dumbbells** | Controlled tempo. Use this for single-leg strength and cycling durability. |\\n| **Lateral Raise Machine** | **3×15 @ 30 lb**, RPE 5–6 | Keep strict and controlled rather than heavier. |\\n| **Farmer Carry** | **3×45–60 sec @ 45 lb/hand**, RPE 7–8 | Grip challenge is expected. Stop before grip failure; tall posture, ribs down, shoulders relaxed. |\\n| **Front Plank** | **2×90 sec**, RPE 7 max | Stop if form degrades. |\\n\\n### Progression rule\\n- Since fatigue is not an issue, keep the planned progression.\\n- Do not add extra exercises; progress by cleaner reps, small load increases, or better control.\\n\\n**Purpose:** normal Full Body B progression with continued emphasis on technique quality.\",\"exercises\":[],\"setupRequired\":false,\"unresolvedExercises\":[]},{\"plannedDate\":\"2026-07-08\",\"version\":1,\"approvalStatus\":\"approved\",\"kind\":\"cardio\",\"title\":\"Steady Zone 2 Indoor/Outdoor Choice\",\"status\":\"planned\",\"statusNote\":\"\",\"notes\":\"- Choose the best low-stress option: outdoor ride if weather is reasonable, otherwise indoor bike or elliptical.\\n- Duration: 60-90 min.\\n- Intensity: mostly easy Zone 2 / RPE 3-4. Use the talk test first: full sentences should be comfortable.\\n- If using Apple Watch zones: Zone 2 is the target. Brief low-Zone-3 flickers are fine; sustained Zone 3 means reduce resistance/pace.\\n- Bike cadence: mostly 80-95 rpm, light-to-moderate resistance. Every 15-20 min, briefly change position or stand to reduce saddle stiffness.\\n- If using elliptical: smooth steady effort, hands relaxed, no pushing the incline/resistance into tempo.\\n- If using rowing machine instead: cap at 45-60 min and keep stroke rate easy/moderate; stop if low back or grip fatigue builds.\\n- After: 5-10 min easy mobility for hips, chest, lats, thoracic spine, and calves.\\n- Purpose: aerobic base and extra calorie/heart-health work without stealing recovery from strength or the harder cardio session.\",\"exercises\":[],\"setupRequired\":false,\"unresolvedExercises\":[]},{\"plannedDate\":\"2026-07-08\",\"version\":2,\"approvalStatus\":\"approved\",\"kind\":\"cardio\",\"title\":\"Steady Zone 2 Indoor/Outdoor Choice\",\"status\":\"planned\",\"statusNote\":\"\",\"notes\":\"### Choose the best low-stress option\\nUse the easiest suitable option for the day:\\n- **Outdoor ride** if weather is reasonable\\n- **Indoor bike** if weather/heat is an issue\\n- **Elliptical** if you want a non-bike option\\n\\n### Main work\\n- **Duration:** 60–90 min\\n- **Intensity:** easy Zone 2 / RPE 3–4\\n- **Talk test:** full sentences should be comfortable\\n\\n### Apple Watch HR guide\\n- **Target:** mostly Apple Watch Zone 2\\n- Brief low-Zone-3 flickers are fine\\n- Sustained Zone 3 means reduce resistance or pace\\n\\n### Modality notes\\n**Bike**\\n- Cadence mostly **80–95 rpm**\\n- Light-to-moderate resistance\\n- Every 15–20 min, briefly change position or stand to reduce saddle stiffness\\n\\n**Elliptical**\\n- Smooth steady effort\\n- Hands relaxed\\n- Do not push incline/resistance into tempo\\n\\n**Rowing machine backup**\\n- Cap at **45–60 min**\\n- Easy/moderate stroke rate\\n- Stop if low-back or grip fatigue builds\\n\\n### After\\n- **5–10 min mobility:** hips, chest, lats, thoracic spine, calves\\n\\n**Purpose:** aerobic base and heart-health work without stealing recovery from strength or the harder cardio session.\",\"exercises\":[],\"setupRequired\":false,\"unresolvedExercises\":[]},{\"plannedDate\":\"2026-07-08\",\"version\":3,\"approvalStatus\":\"proposed\",\"kind\":\"cardio\",\"title\":\"Easy Zone 2 Aerobic Ride\",\"status\":\"planned\",\"statusNote\":\"\",\"notes\":\"### Choose the lowest-stress option\\n- **Indoor bike** preferred if legs feel heavy\\n- **Outdoor ride** is fine if it stays relaxed\\n- **Elliptical** is fine as a non-bike option\\n\\n### Main work\\n- **Duration:** 60–75 min\\n- **Intensity:** easy Zone 2 / RPE 3–4\\n- **Talk test:** full sentences should be comfortable\\n\\n### HR guide\\n- Keep this easier than the recent 120-min rides.\\n- Brief low-Zone-3 flickers are fine.\\n- Sustained Zone 3 means reduce resistance or pace.\\n\\n### Bike notes\\n- Cadence mostly **80–95 rpm**\\n- Light-to-moderate resistance\\n- Every 15–20 min, briefly change position or stand to reduce saddle/shoulder stiffness\\n\\n### After\\n- **5–10 min mobility:** hips, chest, lats, thoracic spine, calves\\n\\n**Purpose:** maintain aerobic volume while protecting recovery before the harder cardio session.\",\"exercises\":[],\"setupRequired\":false,\"unresolvedExercises\":[]},{\"plannedDate\":\"2026-07-08\",\"version\":4,\"approvalStatus\":\"approved\",\"kind\":\"cardio\",\"title\":\"Steady Zone 2 Indoor/Outdoor Choice\",\"status\":\"completed\",\"statusNote\":\"\",\"notes\":\"### Choose the best low-stress option\\nUse the easiest suitable option for the day:\\n- **Outdoor ride** if weather is reasonable\\n- **Indoor bike** if weather/heat is an issue\\n- **Elliptical** if you want a non-bike option\\n\\n### Main work\\n- **Duration:** 60–90 min\\n- **Intensity:** easy Zone 2 / RPE 3–4\\n- **Talk test:** full sentences should be comfortable\\n\\n### Apple Watch HR guide\\n- **Target:** mostly Apple Watch Zone 2\\n- Brief low-Zone-3 flickers are fine\\n- Sustained Zone 3 means reduce resistance or pace\\n\\n### Bike notes\\n- Cadence mostly **80–95 rpm**\\n- Light-to-moderate resistance\\n- Every 15–20 min, briefly change position or stand to reduce saddle stiffness\\n\\n### Elliptical backup\\n- Smooth steady effort\\n- Hands relaxed\\n- Do not push incline/resistance into tempo\\n\\n### Rowing machine backup\\n- Cap at **45–60 min**\\n- Easy/moderate stroke rate\\n- Stop if low-back or grip fatigue builds\\n\\n### After\\n- **5–10 min mobility:** hips, chest, lats, thoracic spine, calves\\n\\n**Purpose:** aerobic base and heart-health work without stealing recovery from strength or the harder cardio session.\",\"exercises\":[],\"setupRequired\":false,\"unresolvedExercises\":[]},{\"plannedDate\":\"2026-07-09\",\"version\":1,\"approvalStatus\":\"approved\",\"kind\":\"cardio\",\"title\":\"Controlled Hard Cardio Intervals\",\"status\":\"planned\",\"statusNote\":\"\",\"notes\":\"- Use indoor bike preferred. Rowing machine is okay if you want variety, but bike is better for controlling effort without extra grip/back fatigue.\\n- Warm-up: 12-15 min easy, gradually building from Zone 1 to Zone 2.\\n- Main set: 4x6 min at upper Zone 3 to low Zone 4 / RPE 7, with 4 min very easy spinning between efforts.\\n- Effort target: hard enough that conversation is broken, not hard enough that you are fighting to finish. Keep the first interval slightly restrained.\\n- HR guide: it is okay if HR rises toward the range you saw in prior hard intervals, but do not chase 170 bpm; use RPE and repeatability.\\n- Cool-down: 10-15 min very easy spin.\\n- Total duration: about 60-70 min.\\n- Optional after: 5 min light stretching only, no extra core finisher.\\n- Purpose: this is the week’s focused harder aerobic stimulus, separated from the easy Zone 2 work so the hard work has quality.\",\"exercises\":[],\"setupRequired\":false,\"unresolvedExercises\":[]},{\"plannedDate\":\"2026-07-09\",\"version\":2,\"approvalStatus\":\"approved\",\"kind\":\"cardio\",\"title\":\"Controlled Hard Cardio Intervals\",\"status\":\"completed\",\"statusNote\":\"\",\"notes\":\"### Preferred modality\\n- **Indoor bike preferred**\\n- Rowing machine is okay for variety, but bike is better for controlling effort without extra grip/back fatigue.\\n\\n### Warm-up\\n- **12–15 min easy**\\n- Gradually build from Zone 1 to Zone 2\\n\\n### Main set\\n- **4×6 min** at upper Zone 3 to low Zone 4 / RPE 7\\n- **4 min very easy spinning** between efforts\\n\\n### Effort target\\n- Hard enough that conversation is broken\\n- Not so hard that you are fighting to finish\\n- Keep the **first interval slightly restrained**\\n\\n### HR guide\\n- It is okay if HR rises toward the range seen in prior hard intervals\\n- Do **not** chase 170 bpm\\n- Use **RPE and repeatability** as the primary target\\n\\n### Cooldown\\n- **10–15 min very easy spin**\\n- Total duration: about **60–70 min**\\n\\n### Optional after\\n- **5 min light stretching only**\\n- No extra core finisher today\\n\\n**Purpose:** the week’s focused harder aerobic stimulus, separated from easy Zone 2 work so the hard work has quality.\",\"exercises\":[],\"setupRequired\":false,\"unresolvedExercises\":[]},{\"plannedDate\":\"2026-07-09\",\"version\":3,\"approvalStatus\":\"proposed\",\"kind\":\"cardio\",\"title\":\"Controlled Hard Cardio Intervals\",\"status\":\"planned\",\"statusNote\":\"\",\"notes\":\"### Preferred modality\\n- **Indoor bike preferred**\\n- Rowing machine is okay for variety, but bike is better for controlling effort without extra grip/back fatigue.\\n\\n### Warm-up\\n- **12–15 min easy**\\n- Gradually build from Zone 1 to Zone 2\\n\\n### Main set\\n- **3×6 min** at upper Zone 3 to low Zone 4 / RPE 7\\n- **4 min very easy spinning** between efforts\\n- **Optional 4th interval only if** the first 3 are repeatable, legs feel good, and RPE is still about 7—not 8+\\n\\n### Effort target\\n- Hard enough that conversation is broken\\n- Not so hard that you are fighting to finish\\n- Keep the **first interval slightly restrained**\\n\\n### HR guide\\n- It is okay if HR rises toward the range seen in prior hard intervals\\n- Do **not** chase 170 bpm\\n- Use **RPE and repeatability** as the primary target\\n\\n### Cooldown\\n- **10–15 min very easy spin**\\n- Total duration: about **55–70 min**, depending on whether you add the optional 4th interval\\n\\n### Skip/downgrade rule\\n- If Tuesday strength leaves notable leg heaviness or poor sleep carries into Thursday, replace this with **45–60 min easy Zone 2**.\\n\\n**Purpose:** keep one focused harder aerobic stimulus, but make the 4th interval earned rather than mandatory after a high-volume prior week.\",\"exercises\":[],\"setupRequired\":false,\"unresolvedExercises\":[]},{\"plannedDate\":\"2026-07-09\",\"version\":4,\"approvalStatus\":\"proposed\",\"kind\":\"cardio\",\"title\":\"Controlled Hard Cardio Intervals\",\"status\":\"planned\",\"statusNote\":\"\",\"notes\":\"### Preferred modality\\n- **Indoor bike preferred**\\n- Rowing machine is okay if you want variety, but bike is better for controlling effort without extra grip/back fatigue.\\n\\n### Warm-up\\n- **12–15 min easy**\\n- Gradually build from Zone 1 to Zone 2\\n\\n### Main set\\n- **4×6 min** at upper Zone 3 to low Zone 4 / RPE 7\\n- **4 min very easy spinning** between efforts\\n\\n### Effort target\\n- Hard enough that conversation is broken\\n- Not hard enough that you are fighting to finish\\n- Keep the first interval slightly restrained\\n- The fourth interval should be hard but repeatable, not a survival effort\\n\\n### HR guide\\n- It is okay if HR rises toward the range seen in prior hard intervals\\n- Do **not** chase 170 bpm\\n- Use **RPE and repeatability** as the primary target\\n\\n### Cooldown\\n- **10–15 min very easy spin**\\n- Total duration: about **60–70 min**\\n\\n### Optional after\\n- **5 min light stretching only**\\n- No extra core finisher today\\n\\n**Purpose:** this is the week’s focused harder aerobic stimulus, separated from easy Zone 2 work so the hard work has quality.\",\"exercises\":[],\"setupRequired\":false,\"unresolvedExercises\":[]},{\"plannedDate\":\"2026-07-10\",\"version\":1,\"approvalStatus\":\"approved\",\"kind\":\"recovery\",\"title\":\"Recovery Spin + Mobility\",\"status\":\"completed\",\"statusNote\":\"\",\"notes\":\"- 30–45 min very easy stationary bike or outdoor spin, RPE 2–3; keep HR mostly Zone 1 to low Zone 2.\\n- Then 15–20 min mobility: hip flexor stretch, hamstring flossing, thoracic rotations, doorway chest stretch, and gentle scapular wall slides.\\n- Optional: 2×10 bird dogs per side and 2×12 glute bridges.\\n- No hard intervals or loaded leg work today; this follows the July 9 Zone 4 session.\",\"exercises\":[],\"setupRequired\":false,\"unresolvedExercises\":[]},{\"plannedDate\":\"2026-07-11\",\"version\":1,\"approvalStatus\":\"approved\",\"kind\":\"strength\",\"title\":\"Full Body A — Load Progression\",\"status\":\"completed\",\"statusNote\":\"\",\"notes\":\"- Warm-up: 8–10 min easy bike, then 1 light preparation set for the first four lifts.\\n- Seated leg press: 3×10 @ 225 lb, RPE 7–8; rest 2–3 min. Use 220 lb if depth or control worsens.\\n- Dumbbell incline press: 3×8–10 @ 25 lb/hand, RPE 8; rest 2 min.\\n- Chest-supported row: 4×10–12 @ 85 lb, RPE 7–8; rest 90–120 sec. Pause briefly at the contracted position.\\n- Assisted chin-up: 3×8–10 with 80 lb assistance; rest 2 min. Use 85 lb assistance if reps become jerky.\\n- Seated leg curl: 3×10 @ 105 lb, RPE 8; rest 90 sec.\\n- Cable face pull: 3×15 @ 24 lb, controlled tempo.\\n- Pallof press: 3×10–12/side @ 19 lb.\\n- Side plank: 2×45–60 sec/side.\\n- Keep 1–2 good reps in reserve on compound lifts.\",\"exercises\":[],\"setupRequired\":false,\"unresolvedExercises\":[]},{\"plannedDate\":\"2026-07-12\",\"version\":1,\"approvalStatus\":\"approved\",\"kind\":\"cardio\",\"title\":\"Long Zone 2 Endurance Ride\",\"status\":\"completed\",\"statusNote\":\"\",\"notes\":\"- 2–3 hours outdoors preferred; stationary bike is acceptable.\\n- Ride almost entirely in Zone 2 at RPE 3–4, conversational and steady. Brief Zone 3 rises are fine, but do not turn the ride into sustained tempo work.\\n- Cadence generally 80–95 rpm on flatter terrain.\\n- Fuel with roughly 30–60 g carbohydrate per hour plus fluids; start eating within the first hour.\\n- Every 20–30 min, reset posture: soften elbows, relax shoulders and hands, and briefly change hand position.\\n- Finish with 5–10 min easy spinning and light hip, chest, and thoracic mobility.\",\"exercises\":[],\"setupRequired\":false,\"unresolvedExercises\":[]},{\"plannedDate\":\"2026-07-13\",\"version\":1,\"approvalStatus\":\"approved\",\"kind\":\"strength\",\"title\":\"Full Body B — Technique + Hypertrophy\",\"status\":\"completed\",\"statusNote\":\"\",\"notes\":\"- Warm-up: 8–10 min easy bike, then bodyweight squats and unloaded hip hinges.\\n- Goblet squat: 3×10 @ 40 lb, RPE 7; rest 2 min. Keep torso controlled and full-foot pressure.\\n- Dumbbell Romanian deadlift: 3×10 @ 12.5 lb/hand, RPE 5–6; rest 90 sec. Limit depth to the point before the pull behind the knees; prioritize a clean hip hinge.\\n- Chest press machine: 3×8–10 @ 65 lb, RPE 8; rest 2 min.\\n- Step-up: 3×8/side @ 7.5 lb/hand on a stable box; use 5 lb/hand if balance or push-off control declines.\\n- Lat pulldown: 3×10 @ 100 lb, RPE 7–8; rest 2 min.\\n- Lateral raise machine: 3×15 @ 35 lb, RPE 6–7; keep shoulders down.\\n- Farmer carry: 3×60 sec @ 45 lb/hand; rest 90–120 sec. Maintain tall posture and controlled steps.\\n- Front plank: 2×90 sec, stopping earlier if the low back sags.\",\"exercises\":[],\"setupRequired\":false,\"unresolvedExercises\":[]},{\"plannedDate\":\"2026-07-14\",\"version\":1,\"approvalStatus\":\"approved\",\"kind\":\"recovery\",\"title\":\"Easy Aerobic Recovery + Mobility\",\"status\":\"completed\",\"statusNote\":\"\",\"notes\":\"- 45–60 min easy bike, elliptical, or brisk incline walk at RPE 2–3; keep intensity in low-to-mid Zone 2.\\n- Avoid chasing pace, watts, or elevation.\\n- Mobility afterward: 2 rounds of 8 thoracic rotations/side, 30–45 sec hip-flexor stretch/side, 10 gentle hamstring flosses/side, 10 scapular wall-slide attempts, and 30 sec doorway chest stretch/side.\\n- Optional easy core: dead bug 2×8/side.\\n- Treat this as recovery, not an additional training stimulus.\",\"exercises\":[],\"setupRequired\":false,\"unresolvedExercises\":[]},{\"plannedDate\":\"2026-07-15\",\"version\":1,\"approvalStatus\":\"approved\",\"kind\":\"strength\",\"title\":\"Full Body C — Upper-Back + Single-Leg Focus\",\"status\":\"completed\",\"statusNote\":\"\",\"notes\":\"- Warm-up: 8–10 min easy cardio plus 2 light ramp-up sets for leg press and row.\\n- Seated leg press: 3×10 @ 220 lb, RPE 7; rest 2–3 min. Slightly lighter than Full Body A to manage weekly leg fatigue.\\n- Dumbbell incline press: 3×10 @ 25 lb/hand, RPE 8; rest 2 min.\\n- Chest-supported row: 4×12 @ 80 lb, RPE 7; use a comfortable neutral or semi-neutral grip.\\n- Assisted chin-up: 3×8–10 with 80–85 lb assistance, clean full-range reps.\\n- Seated leg extension: 2×12 @ 145 lb, RPE 8; rest 90 sec.\\n- Rear-deltoid machine: 3×12–15 at RPE 6–7; choose a load that allows a brief squeeze without shrugging.\\n- Triceps pressdown: 3×12–15 @ 32.5–35 lb, RPE 7.\\n- Cable external rotation: 2×12/side @ 7.5 lb, slow and controlled.\\n- Side plank: 2×45–60 sec/side.\",\"exercises\":[],\"setupRequired\":false,\"unresolvedExercises\":[]},{\"plannedDate\":\"2026-07-16\",\"version\":1,\"approvalStatus\":\"approved\",\"kind\":\"cardio\",\"title\":\"Controlled Threshold Intervals\",\"status\":\"completed\",\"statusNote\":\"\",\"notes\":\"- 12–15 min progressive warm-up, including 3×30 sec fast cadence with easy spinning between.\\n- Main set: 3×8 min at upper Zone 3 to low Zone 4, RPE 7; recover with 4 min very easy spinning after each interval.\\n- Keep output even across all three efforts. This should feel controlled, not like a maximal test.\\n- Cool down 10–15 min easy.\\n- Total time: approximately 60–70 min.\\n- If legs remain unusually heavy from July 15, replace the intervals with 60 min steady Zone 2.\",\"exercises\":[],\"setupRequired\":false,\"unresolvedExercises\":[]},{\"plannedDate\":\"2026-07-17\",\"version\":1,\"approvalStatus\":\"approved\",\"kind\":\"recovery\",\"title\":\"Indoor Recovery + Mobility\",\"status\":\"planned\",\"statusNote\":\"\",\"exercises\":[],\"setupRequired\":false,\"unresolvedExercises\":[]},{\"plannedDate\":\"2026-07-17\",\"version\":2,\"approvalStatus\":\"proposed\",\"kind\":\"recovery\",\"title\":\"Indoor Recovery + Mobility\",\"status\":\"planned\",\"statusNote\":\"\",\"exercises\":[],\"setupRequired\":false,\"unresolvedExercises\":[]},{\"plannedDate\":\"2026-07-19\",\"version\":1,\"approvalStatus\":\"approved\",\"kind\":\"cardio\",\"title\":\"Long Endurance Ride — AQI Conditional\",\"status\":\"planned\",\"statusNote\":\"\",\"exercises\":[],\"setupRequired\":false,\"unresolvedExercises\":[]}]}",
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"count": 24,
"plans": [
{
"kind": "recovery",
"notes": "- Main option: 35-50 min easy indoor bike, elliptical, or treadmill incline walk.\n- Intensity: Zone 1-low Zone 2, RPE 2-3. Keep this easier than the recent 144 bpm recovery ride; full-sentence talking pace the whole time.\n- If using treadmill: 0-4% incline, brisk but relaxed walk, no running needed.\n- Mobility: 10-15 min total: hip flexor stretch, hamstring flossing/light stretch, thoracic extension, pec doorway stretch, calves.\n- Shoulder/posture work: Scapular wall slides or wall angels 2x8-10 in a pain-free range. It is okay if arms do not stay fully on the wall; treat this as controlled mobility practice.\n- Optional core technique only: Dead bug 2x8/side, slow exhale, no fatigue target.\n- Goal of the day: leave feeling better than when you started.",
"title": "Easy Aerobic Recovery + Mobility",
"status": "planned",
"version": 1,
"exercises": [],
"statusNote": "",
"plannedDate": "2026-07-06",
"setupRequired": false,
"approvalStatus": "approved",
"unresolvedExercises": []
},
{
"kind": "recovery",
"notes": "### Easy aerobic work\nChoose **one**:\n- **Indoor bike:** 35–50 min\n- **Elliptical:** 35–50 min\n- **Treadmill incline walk:** 35–50 min at 0–4% incline, brisk but relaxed\n\n### Intensity\n- **Zone 1–low Zone 2**, RPE 2–3\n- Full-sentence talking pace the whole time\n- Keep this easier than the recent **144 bpm recovery ride**\n\n### Mobility — 10–15 min\n- Hip flexor stretch\n- Hamstring flossing or light hamstring stretch\n- Thoracic extension\n- Pec doorway stretch\n- Calf stretch\n\n### Shoulder/posture practice\n- **Scapular wall slides or wall angels:** 2×8–10, pain-free range only\n- It is okay if your arms do not stay fully on the wall; treat this as controlled mobility practice.\n\n### Optional core technique\n- **Dead bug:** 2×8/side, slow exhale\n- No fatigue target today.\n\n**Goal:** leave feeling better than when you started.",
"title": "Easy Aerobic Recovery + Mobility",
"status": "completed",
"version": 2,
"exercises": [],
"statusNote": "",
"plannedDate": "2026-07-06",
"setupRequired": false,
"approvalStatus": "approved",
"unresolvedExercises": []
},
{
"kind": "strength",
"notes": "- Warm-up: 8-10 min easy bike + hip hinges + bodyweight squats.\n- Goblet Squat: 3x10 @ 35 lb, RPE 6-7, 90 sec rest. Note: increased from 30 lb because 30x10 was smooth at RPE 6.\n- Romanian Deadlift: 3x10 @ 10 lb dumbbells, RPE 5-6, 90 sec rest. Keep the load unchanged; this is still a flexibility/hinge-pattern exercise. Stop the descent before behind-knee tension becomes sharp.\n- Lat Pulldown: 3x10 @ 95 lb, RPE 7, 90-120 sec rest. Note: small increase from 90 lb after repeated clean 3x10 sets.\n- Chest Press Machine: 3x8-10 @ 65 lb, RPE 6-7, 90-120 sec rest. Match or beat last time’s 10/8/8 only if reps stay smooth.\n- Step-Up: 3x8/leg holding 5 lb dumbbells each hand, controlled tempo. Purpose: single-leg strength and balance for cycling durability.\n- Lateral Raise Machine: 3x15 @ 30 lb, RPE 5-6. Last time 30 lb was completed cleanly; keep it controlled rather than heavier.\n- Farmer Carry: 3x45-60 sec @ 45 lb per hand, RPE 7-8. Stop before grip failure; tall posture, ribs down, shoulders relaxed.\n- Front Plank: 2x90 sec, RPE 7 max.",
"title": "Full Body B Technique + Hypertrophy",
"status": "planned",
"version": 1,
"exercises": [],
"statusNote": "",
"plannedDate": "2026-07-07",
"setupRequired": false,
"approvalStatus": "approved",
"unresolvedExercises": []
},
{
"kind": "strength",
"notes": "### Warm-up\n- **8–10 min easy bike**\n- Hip hinges + bodyweight squats\n\n### Main strength\n| Exercise | Prescription | Notes |\n|---|---:|---|\n| **Goblet Squat** | **3×10 @ 35 lb**, RPE 6–7, 90 sec rest | Increased from **30 lb** because 30×10 was smooth at RPE 6. |\n| **Romanian Deadlift** | **3×10 @ 10 lb dumbbells**, RPE 5–6, 90 sec rest | Keep load unchanged; this is still a flexibility/hinge-pattern exercise. Stop before behind-knee tension becomes sharp. |\n| **Lat Pulldown** | **3×10 @ 95 lb**, RPE 7, 90–120 sec rest | Small increase from **90 lb** after repeated clean 3×10 sets. |\n| **Chest Press Machine** | **3×8–10 @ 65 lb**, RPE 6–7, 90–120 sec rest | Match or beat last time’s **10/8/8** only if reps stay smooth. |\n| **Step-Up** | **3×8/leg holding 5 lb dumbbells** | Single-leg strength and balance for cycling durability. Controlled tempo. |\n| **Lateral Raise Machine** | **3×15 @ 30 lb**, RPE 5–6 | Last time 30 lb was completed cleanly; keep it controlled rather than heavier. |\n| **Farmer Carry** | **3×45–60 sec @ 45 lb/hand**, RPE 7–8 | Stop before grip failure. Tall posture, ribs down, shoulders relaxed. |\n| **Front Plank** | **2×90 sec**, RPE 7 max | Stop if form degrades. |\n\n### Technique emphasis\n- Smooth reps, no grinding.\n- RDL range is determined by clean hinge position, not by reaching lower.",
"title": "Full Body B Technique + Hypertrophy",
"status": "planned",
"version": 2,
"exercises": [],
"statusNote": "",
"plannedDate": "2026-07-07",
"setupRequired": false,
"approvalStatus": "approved",
"unresolvedExercises": []
},
{
"kind": "strength",
"notes": "### Warm-up\n- **8–10 min easy bike**\n- Hip hinges + bodyweight squats\n- Keep the warm-up easy; the goal is to feel loose, not pre-fatigue the legs.\n\n### Main strength\n| Exercise | Prescription | Notes |\n|---|---:|---|\n| **Goblet Squat** | **3×10 @ 35 lb**, RPE 6–7, 90 sec rest | Use the increase from 30 lb only if reps stay smooth. If legs feel heavy from the prior week, stay at **30 lb**. |\n| **Romanian Deadlift** | **3×10 @ 10 lb dumbbells**, RPE 5–6, 90 sec rest | Keep this as hinge/flexibility practice. Stop before behind-knee tension becomes sharp. Do not chase load. |\n| **Lat Pulldown** | **3×10 @ 90–95 lb**, RPE 6–7, 90–120 sec rest | Start at 90 lb. Use 95 lb only if the first set feels clean and controlled. |\n| **Chest Press Machine** | **3×8–10 @ 65 lb**, RPE 6–7, 90–120 sec rest | Match last time’s 10/8/8 if smooth. Do not grind reps. |\n| **Step-Up** | **2×8/leg holding 5 lb dumbbells** | Reduced to 2 sets to control fatigue after the recent long strength session. Controlled tempo. |\n| **Lateral Raise Machine** | **2–3×15 @ 30 lb**, RPE 5–6 | Do 2 sets if the session is running long or shoulders feel tired. |\n| **Farmer Carry** | **2×45 sec @ 40–45 lb/hand**, RPE 7 max | Reduced from 3 sets. Stop before grip failure; tall posture, ribs down, shoulders relaxed. |\n| **Front Plank** | **2×60–90 sec**, RPE 7 max | Use 60 sec if trunk fatigue is noticeable. |\n\n### Session cap\n- Keep the whole workout around **60–75 min**.\n- No extra finisher.\n- Leave with **1–3 reps in reserve** on strength work.\n\n**Purpose:** keep progressing technique and strength without stacking another very high-volume session immediately after the 100-minute Full Body A day.",
"title": "Full Body B Recovery-Biased Strength",
"status": "planned",
"version": 3,
"exercises": [],
"statusNote": "",
"plannedDate": "2026-07-07",
"setupRequired": false,
"approvalStatus": "proposed",
"unresolvedExercises": []
},
{
"kind": "strength",
"notes": "### Warm-up\n- **8–10 min easy bike**\n- Hip hinges + bodyweight squats\n\n### Main strength\n| Exercise | Prescription | Notes |\n|---|---:|---|\n| **Goblet Squat** | **3×10 @ 35 lb**, RPE 6–7, 90 sec rest | Normal progression from 30 lb. If form breaks, return to 30 lb. |\n| **Romanian Deadlift** | **3×10 @ 10 lb dumbbells**, RPE 5–6, 90 sec rest | Keep load unchanged because this is still hinge/flexibility practice. Stop before behind-knee tension becomes sharp. |\n| **Lat Pulldown** | **3×10 @ 95 lb**, RPE 7, 90–120 sec rest | Normal small increase after repeated clean 90 lb sets. Use controlled reps, no swinging. |\n| **Chest Press Machine** | **3×8–10 @ 65 lb**, RPE 6–7, 90–120 sec rest | Goal: improve on 10/8/8 only if reps stay smooth. If 3×10 happens cleanly, increase next time. |\n| **Step-Up** | **3×8/leg holding 5 lb dumbbells** | Controlled tempo. Use this for single-leg strength and cycling durability. |\n| **Lateral Raise Machine** | **3×15 @ 30 lb**, RPE 5–6 | Keep strict and controlled rather than heavier. |\n| **Farmer Carry** | **3×45–60 sec @ 45 lb/hand**, RPE 7–8 | Grip challenge is expected. Stop before grip failure; tall posture, ribs down, shoulders relaxed. |\n| **Front Plank** | **2×90 sec**, RPE 7 max | Stop if form degrades. |\n\n### Progression rule\n- Since fatigue is not an issue, keep the planned progression.\n- Do not add extra exercises; progress by cleaner reps, small load increases, or better control.\n\n**Purpose:** normal Full Body B progression with continued emphasis on technique quality.",
"title": "Full Body B Normal Progression",
"status": "completed",
"version": 4,
"exercises": [],
"statusNote": "",
"plannedDate": "2026-07-07",
"setupRequired": false,
"approvalStatus": "approved",
"unresolvedExercises": []
},
{
"kind": "cardio",
"notes": "- Choose the best low-stress option: outdoor ride if weather is reasonable, otherwise indoor bike or elliptical.\n- Duration: 60-90 min.\n- Intensity: mostly easy Zone 2 / RPE 3-4. Use the talk test first: full sentences should be comfortable.\n- If using Apple Watch zones: Zone 2 is the target. Brief low-Zone-3 flickers are fine; sustained Zone 3 means reduce resistance/pace.\n- Bike cadence: mostly 80-95 rpm, light-to-moderate resistance. Every 15-20 min, briefly change position or stand to reduce saddle stiffness.\n- If using elliptical: smooth steady effort, hands relaxed, no pushing the incline/resistance into tempo.\n- If using rowing machine instead: cap at 45-60 min and keep stroke rate easy/moderate; stop if low back or grip fatigue builds.\n- After: 5-10 min easy mobility for hips, chest, lats, thoracic spine, and calves.\n- Purpose: aerobic base and extra calorie/heart-health work without stealing recovery from strength or the harder cardio session.",
"title": "Steady Zone 2 Indoor/Outdoor Choice",
"status": "planned",
"version": 1,
"exercises": [],
"statusNote": "",
"plannedDate": "2026-07-08",
"setupRequired": false,
"approvalStatus": "approved",
"unresolvedExercises": []
},
{
"kind": "cardio",
"notes": "### Choose the best low-stress option\nUse the easiest suitable option for the day:\n- **Outdoor ride** if weather is reasonable\n- **Indoor bike** if weather/heat is an issue\n- **Elliptical** if you want a non-bike option\n\n### Main work\n- **Duration:** 60–90 min\n- **Intensity:** easy Zone 2 / RPE 3–4\n- **Talk test:** full sentences should be comfortable\n\n### Apple Watch HR guide\n- **Target:** mostly Apple Watch Zone 2\n- Brief low-Zone-3 flickers are fine\n- Sustained Zone 3 means reduce resistance or pace\n\n### Modality notes\n**Bike**\n- Cadence mostly **80–95 rpm**\n- Light-to-moderate resistance\n- Every 15–20 min, briefly change position or stand to reduce saddle stiffness\n\n**Elliptical**\n- Smooth steady effort\n- Hands relaxed\n- Do not push incline/resistance into tempo\n\n**Rowing machine backup**\n- Cap at **45–60 min**\n- Easy/moderate stroke rate\n- Stop if low-back or grip fatigue builds\n\n### After\n- **5–10 min mobility:** hips, chest, lats, thoracic spine, calves\n\n**Purpose:** aerobic base and heart-health work without stealing recovery from strength or the harder cardio session.",
"title": "Steady Zone 2 Indoor/Outdoor Choice",
"status": "planned",
"version": 2,
"exercises": [],
"statusNote": "",
"plannedDate": "2026-07-08",
"setupRequired": false,
"approvalStatus": "approved",
"unresolvedExercises": []
},
{
"kind": "cardio",
"notes": "### Choose the lowest-stress option\n- **Indoor bike** preferred if legs feel heavy\n- **Outdoor ride** is fine if it stays relaxed\n- **Elliptical** is fine as a non-bike option\n\n### Main work\n- **Duration:** 60–75 min\n- **Intensity:** easy Zone 2 / RPE 3–4\n- **Talk test:** full sentences should be comfortable\n\n### HR guide\n- Keep this easier than the recent 120-min rides.\n- Brief low-Zone-3 flickers are fine.\n- Sustained Zone 3 means reduce resistance or pace.\n\n### Bike notes\n- Cadence mostly **80–95 rpm**\n- Light-to-moderate resistance\n- Every 15–20 min, briefly change position or stand to reduce saddle/shoulder stiffness\n\n### After\n- **5–10 min mobility:** hips, chest, lats, thoracic spine, calves\n\n**Purpose:** maintain aerobic volume while protecting recovery before the harder cardio session.",
"title": "Easy Zone 2 Aerobic Ride",
"status": "planned",
"version": 3,
"exercises": [],
"statusNote": "",
"plannedDate": "2026-07-08",
"setupRequired": false,
"approvalStatus": "proposed",
"unresolvedExercises": []
},
{
"kind": "cardio",
"notes": "### Choose the best low-stress option\nUse the easiest suitable option for the day:\n- **Outdoor ride** if weather is reasonable\n- **Indoor bike** if weather/heat is an issue\n- **Elliptical** if you want a non-bike option\n\n### Main work\n- **Duration:** 60–90 min\n- **Intensity:** easy Zone 2 / RPE 3–4\n- **Talk test:** full sentences should be comfortable\n\n### Apple Watch HR guide\n- **Target:** mostly Apple Watch Zone 2\n- Brief low-Zone-3 flickers are fine\n- Sustained Zone 3 means reduce resistance or pace\n\n### Bike notes\n- Cadence mostly **80–95 rpm**\n- Light-to-moderate resistance\n- Every 15–20 min, briefly change position or stand to reduce saddle stiffness\n\n### Elliptical backup\n- Smooth steady effort\n- Hands relaxed\n- Do not push incline/resistance into tempo\n\n### Rowing machine backup\n- Cap at **45–60 min**\n- Easy/moderate stroke rate\n- Stop if low-back or grip fatigue builds\n\n### After\n- **5–10 min mobility:** hips, chest, lats, thoracic spine, calves\n\n**Purpose:** aerobic base and heart-health work without stealing recovery from strength or the harder cardio session.",
"title": "Steady Zone 2 Indoor/Outdoor Choice",
"status": "completed",
"version": 4,
"exercises": [],
"statusNote": "",
"plannedDate": "2026-07-08",
"setupRequired": false,
"approvalStatus": "approved",
"unresolvedExercises": []
},
{
"kind": "cardio",
"notes": "- Use indoor bike preferred. Rowing machine is okay if you want variety, but bike is better for controlling effort without extra grip/back fatigue.\n- Warm-up: 12-15 min easy, gradually building from Zone 1 to Zone 2.\n- Main set: 4x6 min at upper Zone 3 to low Zone 4 / RPE 7, with 4 min very easy spinning between efforts.\n- Effort target: hard enough that conversation is broken, not hard enough that you are fighting to finish. Keep the first interval slightly restrained.\n- HR guide: it is okay if HR rises toward the range you saw in prior hard intervals, but do not chase 170 bpm; use RPE and repeatability.\n- Cool-down: 10-15 min very easy spin.\n- Total duration: about 60-70 min.\n- Optional after: 5 min light stretching only, no extra core finisher.\n- Purpose: this is the week’s focused harder aerobic stimulus, separated from the easy Zone 2 work so the hard work has quality.",
"title": "Controlled Hard Cardio Intervals",
"status": "planned",
"version": 1,
"exercises": [],
"statusNote": "",
"plannedDate": "2026-07-09",
"setupRequired": false,
"approvalStatus": "approved",
"unresolvedExercises": []
},
{
"kind": "cardio",
"notes": "### Preferred modality\n- **Indoor bike preferred**\n- Rowing machine is okay for variety, but bike is better for controlling effort without extra grip/back fatigue.\n\n### Warm-up\n- **12–15 min easy**\n- Gradually build from Zone 1 to Zone 2\n\n### Main set\n- **4×6 min** at upper Zone 3 to low Zone 4 / RPE 7\n- **4 min very easy spinning** between efforts\n\n### Effort target\n- Hard enough that conversation is broken\n- Not so hard that you are fighting to finish\n- Keep the **first interval slightly restrained**\n\n### HR guide\n- It is okay if HR rises toward the range seen in prior hard intervals\n- Do **not** chase 170 bpm\n- Use **RPE and repeatability** as the primary target\n\n### Cooldown\n- **10–15 min very easy spin**\n- Total duration: about **60–70 min**\n\n### Optional after\n- **5 min light stretching only**\n- No extra core finisher today\n\n**Purpose:** the week’s focused harder aerobic stimulus, separated from easy Zone 2 work so the hard work has quality.",
"title": "Controlled Hard Cardio Intervals",
"status": "completed",
"version": 2,
"exercises": [],
"statusNote": "",
"plannedDate": "2026-07-09",
"setupRequired": false,
"approvalStatus": "approved",
"unresolvedExercises": []
},
{
"kind": "cardio",
"notes": "### Preferred modality\n- **Indoor bike preferred**\n- Rowing machine is okay for variety, but bike is better for controlling effort without extra grip/back fatigue.\n\n### Warm-up\n- **12–15 min easy**\n- Gradually build from Zone 1 to Zone 2\n\n### Main set\n- **3×6 min** at upper Zone 3 to low Zone 4 / RPE 7\n- **4 min very easy spinning** between efforts\n- **Optional 4th interval only if** the first 3 are repeatable, legs feel good, and RPE is still about 7—not 8+\n\n### Effort target\n- Hard enough that conversation is broken\n- Not so hard that you are fighting to finish\n- Keep the **first interval slightly restrained**\n\n### HR guide\n- It is okay if HR rises toward the range seen in prior hard intervals\n- Do **not** chase 170 bpm\n- Use **RPE and repeatability** as the primary target\n\n### Cooldown\n- **10–15 min very easy spin**\n- Total duration: about **55–70 min**, depending on whether you add the optional 4th interval\n\n### Skip/downgrade rule\n- If Tuesday strength leaves notable leg heaviness or poor sleep carries into Thursday, replace this with **45–60 min easy Zone 2**.\n\n**Purpose:** keep one focused harder aerobic stimulus, but make the 4th interval earned rather than mandatory after a high-volume prior week.",
"title": "Controlled Hard Cardio Intervals",
"status": "planned",
"version": 3,
"exercises": [],
"statusNote": "",
"plannedDate": "2026-07-09",
"setupRequired": false,
"approvalStatus": "proposed",
"unresolvedExercises": []
},
{
"kind": "cardio",
"notes": "### Preferred modality\n- **Indoor bike preferred**\n- Rowing machine is okay if you want variety, but bike is better for controlling effort without extra grip/back fatigue.\n\n### Warm-up\n- **12–15 min easy**\n- Gradually build from Zone 1 to Zone 2\n\n### Main set\n- **4×6 min** at upper Zone 3 to low Zone 4 / RPE 7\n- **4 min very easy spinning** between efforts\n\n### Effort target\n- Hard enough that conversation is broken\n- Not hard enough that you are fighting to finish\n- Keep the first interval slightly restrained\n- The fourth interval should be hard but repeatable, not a survival effort\n\n### HR guide\n- It is okay if HR rises toward the range seen in prior hard intervals\n- Do **not** chase 170 bpm\n- Use **RPE and repeatability** as the primary target\n\n### Cooldown\n- **10–15 min very easy spin**\n- Total duration: about **60–70 min**\n\n### Optional after\n- **5 min light stretching only**\n- No extra core finisher today\n\n**Purpose:** this is the week’s focused harder aerobic stimulus, separated from easy Zone 2 work so the hard work has quality.",
"title": "Controlled Hard Cardio Intervals",
"status": "planned",
"version": 4,
"exercises": [],
"statusNote": "",
"plannedDate": "2026-07-09",
"setupRequired": false,
"approvalStatus": "proposed",
"unresolvedExercises": []
},
{
"kind": "recovery",
"notes": "- 30–45 min very easy stationary bike or outdoor spin, RPE 2–3; keep HR mostly Zone 1 to low Zone 2.\n- Then 15–20 min mobility: hip flexor stretch, hamstring flossing, thoracic rotations, doorway chest stretch, and gentle scapular wall slides.\n- Optional: 2×10 bird dogs per side and 2×12 glute bridges.\n- No hard intervals or loaded leg work today; this follows the July 9 Zone 4 session.",
"title": "Recovery Spin + Mobility",
"status": "completed",
"version": 1,
"exercises": [],
"statusNote": "",
"plannedDate": "2026-07-10",
"setupRequired": false,
"approvalStatus": "approved",
"unresolvedExercises": []
},
{
"kind": "strength",
"notes": "- Warm-up: 8–10 min easy bike, then 1 light preparation set for the first four lifts.\n- Seated leg press: 3×10 @ 225 lb, RPE 7–8; rest 2–3 min. Use 220 lb if depth or control worsens.\n- Dumbbell incline press: 3×8–10 @ 25 lb/hand, RPE 8; rest 2 min.\n- Chest-supported row: 4×10–12 @ 85 lb, RPE 7–8; rest 90–120 sec. Pause briefly at the contracted position.\n- Assisted chin-up: 3×8–10 with 80 lb assistance; rest 2 min. Use 85 lb assistance if reps become jerky.\n- Seated leg curl: 3×10 @ 105 lb, RPE 8; rest 90 sec.\n- Cable face pull: 3×15 @ 24 lb, controlled tempo.\n- Pallof press: 3×10–12/side @ 19 lb.\n- Side plank: 2×45–60 sec/side.\n- Keep 1–2 good reps in reserve on compound lifts.",
"title": "Full Body A — Load Progression",
"status": "completed",
"version": 1,
"exercises": [],
"statusNote": "",
"plannedDate": "2026-07-11",
"setupRequired": false,
"approvalStatus": "approved",
"unresolvedExercises": []
},
{
"kind": "cardio",
"notes": "- 2–3 hours outdoors preferred; stationary bike is acceptable.\n- Ride almost entirely in Zone 2 at RPE 3–4, conversational and steady. Brief Zone 3 rises are fine, but do not turn the ride into sustained tempo work.\n- Cadence generally 80–95 rpm on flatter terrain.\n- Fuel with roughly 30–60 g carbohydrate per hour plus fluids; start eating within the first hour.\n- Every 20–30 min, reset posture: soften elbows, relax shoulders and hands, and briefly change hand position.\n- Finish with 5–10 min easy spinning and light hip, chest, and thoracic mobility.",
"title": "Long Zone 2 Endurance Ride",
"status": "completed",
"version": 1,
"exercises": [],
"statusNote": "",
"plannedDate": "2026-07-12",
"setupRequired": false,
"approvalStatus": "approved",
"unresolvedExercises": []
},
{
"kind": "strength",
"notes": "- Warm-up: 8–10 min easy bike, then bodyweight squats and unloaded hip hinges.\n- Goblet squat: 3×10 @ 40 lb, RPE 7; rest 2 min. Keep torso controlled and full-foot pressure.\n- Dumbbell Romanian deadlift: 3×10 @ 12.5 lb/hand, RPE 5–6; rest 90 sec. Limit depth to the point before the pull behind the knees; prioritize a clean hip hinge.\n- Chest press machine: 3×8–10 @ 65 lb, RPE 8; rest 2 min.\n- Step-up: 3×8/side @ 7.5 lb/hand on a stable box; use 5 lb/hand if balance or push-off control declines.\n- Lat pulldown: 3×10 @ 100 lb, RPE 7–8; rest 2 min.\n- Lateral raise machine: 3×15 @ 35 lb, RPE 6–7; keep shoulders down.\n- Farmer carry: 3×60 sec @ 45 lb/hand; rest 90–120 sec. Maintain tall posture and controlled steps.\n- Front plank: 2×90 sec, stopping earlier if the low back sags.",
"title": "Full Body B — Technique + Hypertrophy",
"status": "completed",
"version": 1,
"exercises": [],
"statusNote": "",
"plannedDate": "2026-07-13",
"setupRequired": false,
"approvalStatus": "approved",
"unresolvedExercises": []
},
{
"kind": "recovery",
"notes": "- 45–60 min easy bike, elliptical, or brisk incline walk at RPE 2–3; keep intensity in low-to-mid Zone 2.\n- Avoid chasing pace, watts, or elevation.\n- Mobility afterward: 2 rounds of 8 thoracic rotations/side, 30–45 sec hip-flexor stretch/side, 10 gentle hamstring flosses/side, 10 scapular wall-slide attempts, and 30 sec doorway chest stretch/side.\n- Optional easy core: dead bug 2×8/side.\n- Treat this as recovery, not an additional training stimulus.",
"title": "Easy Aerobic Recovery + Mobility",
"status": "completed",
"version": 1,
"exercises": [],
"statusNote": "",
"plannedDate": "2026-07-14",
"setupRequired": false,
"approvalStatus": "approved",
"unresolvedExercises": []
},
{
"kind": "strength",
"notes": "- Warm-up: 8–10 min easy cardio plus 2 light ramp-up sets for leg press and row.\n- Seated leg press: 3×10 @ 220 lb, RPE 7; rest 2–3 min. Slightly lighter than Full Body A to manage weekly leg fatigue.\n- Dumbbell incline press: 3×10 @ 25 lb/hand, RPE 8; rest 2 min.\n- Chest-supported row: 4×12 @ 80 lb, RPE 7; use a comfortable neutral or semi-neutral grip.\n- Assisted chin-up: 3×8–10 with 80–85 lb assistance, clean full-range reps.\n- Seated leg extension: 2×12 @ 145 lb, RPE 8; rest 90 sec.\n- Rear-deltoid machine: 3×12–15 at RPE 6–7; choose a load that allows a brief squeeze without shrugging.\n- Triceps pressdown: 3×12–15 @ 32.5–35 lb, RPE 7.\n- Cable external rotation: 2×12/side @ 7.5 lb, slow and controlled.\n- Side plank: 2×45–60 sec/side.",
"title": "Full Body C — Upper-Back + Single-Leg Focus",
"status": "completed",
"version": 1,
"exercises": [],
"statusNote": "",
"plannedDate": "2026-07-15",
"setupRequired": false,
"approvalStatus": "approved",
"unresolvedExercises": []
},
{
"kind": "cardio",
"notes": "- 12–15 min progressive warm-up, including 3×30 sec fast cadence with easy spinning between.\n- Main set: 3×8 min at upper Zone 3 to low Zone 4, RPE 7; recover with 4 min very easy spinning after each interval.\n- Keep output even across all three efforts. This should feel controlled, not like a maximal test.\n- Cool down 10–15 min easy.\n- Total time: approximately 60–70 min.\n- If legs remain unusually heavy from July 15, replace the intervals with 60 min steady Zone 2.",
"title": "Controlled Threshold Intervals",
"status": "completed",
"version": 1,
"exercises": [],
"statusNote": "",
"plannedDate": "2026-07-16",
"setupRequired": false,
"approvalStatus": "approved",
"unresolvedExercises": []
},
{
"kind": "recovery",
"title": "Indoor Recovery + Mobility",
"status": "planned",
"version": 1,
"exercises": [],
"statusNote": "",
"plannedDate": "2026-07-17",
"setupRequired": false,
"approvalStatus": "approved",
"unresolvedExercises": []
},
{
"kind": "recovery",
"title": "Indoor Recovery + Mobility",
"status": "planned",
"version": 2,
"exercises": [],
"statusNote": "",
"plannedDate": "2026-07-17",
"setupRequired": false,
"approvalStatus": "proposed",
"unresolvedExercises": []
},
{
"kind": "cardio",
"title": "Long Endurance Ride — AQI Conditional",
"status": "planned",
"version": 1,
"exercises": [],
"statusNote": "",
"plannedDate": "2026-07-19",
"setupRequired": false,
"approvalStatus": "approved",
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}
],
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"start_date": "2026-07-06"
}
}