list_plans
Arguments
{
"limit": 10,
"end_date": "2026-07-19",
"start_date": "2026-07-17"
}Response
{
"content": [
{
"text": "{\"start_date\":\"2026-07-17\",\"end_date\":\"2026-07-19\",\"count\":6,\"plans\":[{\"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\":\"2026-07-17\",\"version\":3,\"approvalStatus\":\"approved\",\"kind\":\"recovery\",\"title\":\"Indoor Recovery + Mobility\",\"status\":\"planned\",\"statusNote\":\"\",\"notes\":\"Keep this genuinely restorative after Wednesday's 96-minute strength session and Thursday's threshold intervals. Do 35–50 minutes on an indoor bike, elliptical, or treadmill walk at RPE 2–3, mostly Zone 1 to low Zone 2; full-sentence conversation should remain easy. Do not let this become another 135+ bpm steady workout if that no longer feels distinctly easy. Follow with 12–15 minutes of mobility: hip-flexor stretch, gentle hamstring flossing, thoracic rotations, doorway chest stretch, calves, and pain-free scapular wall slides. Optional dead bug 2×8/side. Stop while feeling fresher than at the start.\",\"exercises\":[],\"setupRequired\":false,\"unresolvedExercises\":[]},{\"plannedDate\":\"2026-07-18\",\"version\":1,\"approvalStatus\":\"approved\",\"kind\":\"strength\",\"title\":\"Full Body A — Consolidate Progress\",\"status\":\"planned\",\"statusNote\":\"\",\"notes\":\"Indoor gym session. Warm up with 8–10 minutes easy cardio and 1–2 lighter ramp-up sets before leg press, incline press, row, and chin-ups. Hold most loads steady because the previous Full Body A compound work was already RPE 8; progress through clean completion rather than adding weight. Keep 1–2 reps in reserve and cap the session around 80–90 minutes.\",\"exercises\":[{\"authoredName\":\"Leg Press\",\"canonicalName\":\"Leg Press\",\"prescription\":{\"sets\":{\"min\":3,\"max\":3},\"each_side\":false,\"target\":{\"reps\":{\"min\":10,\"max\":10},\"weight\":{\"kind\":\"total\",\"target_lb\":{\"min\":230,\"max\":230}},\"rpe\":{\"min\":7,\"max\":8},\"rest_seconds\":{\"min\":120,\"max\":180}}},\"notes\":\"Use controlled depth and full-foot pressure. Do not increase yet.\"},{\"authoredName\":\"Dumbbell Incline Press\",\"canonicalName\":\"Dumbbell Incline Press\",\"prescription\":{\"sets\":{\"min\":3,\"max\":3},\"each_side\":false,\"target\":{\"reps\":{\"min\":8,\"max\":10},\"weight\":{\"kind\":\"per_hand\",\"target_lb_per_hand\":{\"min\":25,\"max\":25}},\"rpe\":{\"min\":7,\"max\":8},\"rest_seconds\":{\"min\":120,\"max\":150}}},\"notes\":\"Aim for 3×10 again with clean reps; increase only next session if clearly easier than RPE 8.\"},{\"authoredName\":\"Chest-Supported Row\",\"canonicalName\":\"Chest-Supported Row\",\"prescription\":{\"sets\":{\"min\":3,\"max\":3},\"each_side\":false,\"target\":{\"reps\":{\"min\":12,\"max\":12},\"weight\":{\"kind\":\"total\",\"target_lb\":{\"min\":85,\"max\":85}},\"rpe\":{\"min\":7,\"max\":8},\"rest_seconds\":{\"min\":90,\"max\":120}}},\"notes\":\"Brief squeeze at the back without shrugging.\"},{\"authoredName\":\"Assisted Chin-Up\",\"canonicalName\":\"Assisted Chin-Up\",\"prescription\":{\"sets\":{\"min\":3,\"max\":3},\"each_side\":false,\"target\":{\"reps\":{\"min\":8,\"max\":10},\"weight\":{\"kind\":\"assistance\",\"target_assistance_lb\":{\"min\":80,\"max\":80}},\"rpe\":{\"min\":7,\"max\":8},\"rest_seconds\":{\"min\":120,\"max\":150}}},\"notes\":\"Keep 80 lb assistance. Use 85 lb if the reps become jerky or range shortens.\"},{\"authoredName\":\"Seated Leg Curl\",\"canonicalName\":\"Seated Leg Curl\",\"prescription\":{\"sets\":{\"min\":3,\"max\":3},\"each_side\":false,\"target\":{\"reps\":{\"min\":10,\"max\":10},\"weight\":{\"kind\":\"total\",\"target_lb\":{\"min\":100,\"max\":100}},\"rpe\":{\"min\":7,\"max\":8},\"rest_seconds\":{\"min\":90,\"max\":120}}},\"notes\":\"Reduced from 105 lb because the last session reached RPE 9.\"},{\"authoredName\":\"Cable Face Pull\",\"canonicalName\":\"Cable Face Pull\",\"prescription\":{\"sets\":{\"min\":3,\"max\":3},\"each_side\":false,\"target\":{\"reps\":{\"min\":15,\"max\":15},\"weight\":{\"kind\":\"total\",\"target_lb\":{\"min\":24,\"max\":27}},\"rpe\":{\"min\":6,\"max\":7},\"rest_seconds\":{\"min\":60,\"max\":90}}},\"notes\":\"Use the next small stack increase only if shoulder position stays clean.\"},{\"authoredName\":\"Pallof Press\",\"canonicalName\":\"Pallof Press\",\"prescription\":{\"sets\":{\"min\":3,\"max\":3},\"each_side\":true,\"target\":{\"reps\":{\"min\":10,\"max\":12},\"weight\":{\"kind\":\"total\",\"target_lb\":{\"min\":19,\"max\":24}},\"rpe\":{\"min\":6,\"max\":7},\"rest_seconds\":{\"min\":45,\"max\":75}}},\"notes\":\"Increase slightly from 19 lb if you can resist rotation without leaning.\"},{\"authoredName\":\"Side Plank\",\"canonicalName\":\"Side Plank\",\"prescription\":{\"sets\":{\"min\":2,\"max\":2},\"each_side\":true,\"target\":{\"duration_seconds\":{\"min\":45,\"max\":60},\"weight\":{\"kind\":\"no_weight\"},\"rpe\":{\"min\":7,\"max\":8},\"rest_seconds\":{\"min\":45,\"max\":75}}},\"notes\":\"Use 60 seconds only while hips remain fully stacked.\"}],\"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\":[]},{\"plannedDate\":\"2026-07-19\",\"version\":2,\"approvalStatus\":\"approved\",\"kind\":\"cardio\",\"title\":\"Long Endurance Ride — AQI Conditional\",\"status\":\"planned\",\"statusNote\":\"\",\"notes\":\"Preferred option if outdoor air quality is acceptable: 2–3 hours outdoors at steady Zone 2 / RPE 3–4, with brief Zone 3 rises only. Fuel with roughly 30–60 g carbohydrate per hour plus fluids, and reset posture every 20–30 minutes. If AQI remains poor, replace the outdoor ride with 90–120 minutes on the indoor bike at easy Zone 2; split it into 2×45–60 minutes with a 5-minute off-bike break if saddle comfort is limiting. Keep this easier than Thursday's intervals and do not add tempo blocks. Finish with 5–10 minutes very easy plus light hip, chest, and thoracic mobility. If Saturday's strength session leaves unusual leg soreness, shorten to 60–90 minutes easy indoors.\",\"exercises\":[],\"setupRequired\":false,\"unresolvedExercises\":[]}]}",
"type": "text"
}
],
"structuredContent": {
"count": 6,
"plans": [
{
"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": "recovery",
"notes": "Keep this genuinely restorative after Wednesday's 96-minute strength session and Thursday's threshold intervals. Do 35–50 minutes on an indoor bike, elliptical, or treadmill walk at RPE 2–3, mostly Zone 1 to low Zone 2; full-sentence conversation should remain easy. Do not let this become another 135+ bpm steady workout if that no longer feels distinctly easy. Follow with 12–15 minutes of mobility: hip-flexor stretch, gentle hamstring flossing, thoracic rotations, doorway chest stretch, calves, and pain-free scapular wall slides. Optional dead bug 2×8/side. Stop while feeling fresher than at the start.",
"title": "Indoor Recovery + Mobility",
"status": "planned",
"version": 3,
"exercises": [],
"statusNote": "",
"plannedDate": "2026-07-17",
"setupRequired": false,
"approvalStatus": "approved",
"unresolvedExercises": []
},
{
"kind": "strength",
"notes": "Indoor gym session. Warm up with 8–10 minutes easy cardio and 1–2 lighter ramp-up sets before leg press, incline press, row, and chin-ups. Hold most loads steady because the previous Full Body A compound work was already RPE 8; progress through clean completion rather than adding weight. Keep 1–2 reps in reserve and cap the session around 80–90 minutes.",
"title": "Full Body A — Consolidate Progress",
"status": "planned",
"version": 1,
"exercises": [
{
"notes": "Use controlled depth and full-foot pressure. Do not increase yet.",
"authoredName": "Leg Press",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 8,
"min": 7
},
"reps": {
"max": 10,
"min": 10
},
"weight": {
"kind": "total",
"target_lb": {
"max": 230,
"min": 230
}
},
"rest_seconds": {
"max": 180,
"min": 120
}
},
"each_side": false
},
"canonicalName": "Leg Press"
},
{
"notes": "Aim for 3×10 again with clean reps; increase only next session if clearly easier than RPE 8.",
"authoredName": "Dumbbell Incline Press",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 8,
"min": 7
},
"reps": {
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"min": 8
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"weight": {
"kind": "per_hand",
"target_lb_per_hand": {
"max": 25,
"min": 25
}
},
"rest_seconds": {
"max": 150,
"min": 120
}
},
"each_side": false
},
"canonicalName": "Dumbbell Incline Press"
},
{
"notes": "Brief squeeze at the back without shrugging.",
"authoredName": "Chest-Supported Row",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 8,
"min": 7
},
"reps": {
"max": 12,
"min": 12
},
"weight": {
"kind": "total",
"target_lb": {
"max": 85,
"min": 85
}
},
"rest_seconds": {
"max": 120,
"min": 90
}
},
"each_side": false
},
"canonicalName": "Chest-Supported Row"
},
{
"notes": "Keep 80 lb assistance. Use 85 lb if the reps become jerky or range shortens.",
"authoredName": "Assisted Chin-Up",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 8,
"min": 7
},
"reps": {
"max": 10,
"min": 8
},
"weight": {
"kind": "assistance",
"target_assistance_lb": {
"max": 80,
"min": 80
}
},
"rest_seconds": {
"max": 150,
"min": 120
}
},
"each_side": false
},
"canonicalName": "Assisted Chin-Up"
},
{
"notes": "Reduced from 105 lb because the last session reached RPE 9.",
"authoredName": "Seated Leg Curl",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 8,
"min": 7
},
"reps": {
"max": 10,
"min": 10
},
"weight": {
"kind": "total",
"target_lb": {
"max": 100,
"min": 100
}
},
"rest_seconds": {
"max": 120,
"min": 90
}
},
"each_side": false
},
"canonicalName": "Seated Leg Curl"
},
{
"notes": "Use the next small stack increase only if shoulder position stays clean.",
"authoredName": "Cable Face Pull",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 7,
"min": 6
},
"reps": {
"max": 15,
"min": 15
},
"weight": {
"kind": "total",
"target_lb": {
"max": 27,
"min": 24
}
},
"rest_seconds": {
"max": 90,
"min": 60
}
},
"each_side": false
},
"canonicalName": "Cable Face Pull"
},
{
"notes": "Increase slightly from 19 lb if you can resist rotation without leaning.",
"authoredName": "Pallof Press",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 7,
"min": 6
},
"reps": {
"max": 12,
"min": 10
},
"weight": {
"kind": "total",
"target_lb": {
"max": 24,
"min": 19
}
},
"rest_seconds": {
"max": 75,
"min": 45
}
},
"each_side": true
},
"canonicalName": "Pallof Press"
},
{
"notes": "Use 60 seconds only while hips remain fully stacked.",
"authoredName": "Side Plank",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 8,
"min": 7
},
"weight": {
"kind": "no_weight"
},
"rest_seconds": {
"max": 75,
"min": 45
},
"duration_seconds": {
"max": 60,
"min": 45
}
},
"each_side": true
},
"canonicalName": "Side Plank"
}
],
"statusNote": "",
"plannedDate": "2026-07-18",
"setupRequired": false,
"approvalStatus": "approved",
"unresolvedExercises": []
},
{
"kind": "cardio",
"title": "Long Endurance Ride — AQI Conditional",
"status": "planned",
"version": 1,
"exercises": [],
"statusNote": "",
"plannedDate": "2026-07-19",
"setupRequired": false,
"approvalStatus": "approved",
"unresolvedExercises": []
},
{
"kind": "cardio",
"notes": "Preferred option if outdoor air quality is acceptable: 2–3 hours outdoors at steady Zone 2 / RPE 3–4, with brief Zone 3 rises only. Fuel with roughly 30–60 g carbohydrate per hour plus fluids, and reset posture every 20–30 minutes. If AQI remains poor, replace the outdoor ride with 90–120 minutes on the indoor bike at easy Zone 2; split it into 2×45–60 minutes with a 5-minute off-bike break if saddle comfort is limiting. Keep this easier than Thursday's intervals and do not add tempo blocks. Finish with 5–10 minutes very easy plus light hip, chest, and thoracic mobility. If Saturday's strength session leaves unusual leg soreness, shorten to 60–90 minutes easy indoors.",
"title": "Long Endurance Ride — AQI Conditional",
"status": "planned",
"version": 2,
"exercises": [],
"statusNote": "",
"plannedDate": "2026-07-19",
"setupRequired": false,
"approvalStatus": "approved",
"unresolvedExercises": []
}
],
"end_date": "2026-07-19",
"start_date": "2026-07-17"
}
}