create_plan
Arguments
{
"date": "2026-07-20",
"kind": "cardio",
"notes": "### Preferred option — outdoors\nUse this option only if outdoor air quality is acceptable.\n\n- **Duration:** 2–3 hours\n- **Intensity:** Steady Zone 2 / RPE 3–4\n- Brief Zone 3 rises are fine; avoid sustained tempo blocks.\n- Reset posture every **20–30 minutes**.\n- Fuel with roughly **30–60 g carbohydrate per hour**, plus fluids.\n\n### Poor-AQI alternative — indoors\n- Ride **90–120 minutes** at easy Zone 2.\n- If saddle comfort is limiting, split it into **2 × 45–60 minutes** with a 5-minute off-bike break.\n\n### Fatigue adjustment\nBecause this follows two consecutive gym days, shorten to **60–90 minutes easy** if your legs feel meaningfully heavy during the warm-up.\n\n### Cool-down\n- 5–10 minutes very easy\n- Light mobility for hips, chest, and thoracic spine",
"title": "Long Endurance Ride — AQI Conditional",
"exercises": []
}Response
{
"content": [
{
"text": "{\"plan\":{\"plannedDate\":\"2026-07-20\",\"version\":1,\"kind\":\"cardio\",\"title\":\"Long Endurance Ride — AQI Conditional\",\"status\":\"planned\",\"statusNote\":\"\",\"notes\":\"### Preferred option — outdoors\\nUse this option only if outdoor air quality is acceptable.\\n\\n- **Duration:** 2–3 hours\\n- **Intensity:** Steady Zone 2 / RPE 3–4\\n- Brief Zone 3 rises are fine; avoid sustained tempo blocks.\\n- Reset posture every **20–30 minutes**.\\n- Fuel with roughly **30–60 g carbohydrate per hour**, plus fluids.\\n\\n### Poor-AQI alternative — indoors\\n- Ride **90–120 minutes** at easy Zone 2.\\n- If saddle comfort is limiting, split it into **2 × 45–60 minutes** with a 5-minute off-bike break.\\n\\n### Fatigue adjustment\\nBecause this follows two consecutive gym days, shorten to **60–90 minutes easy** if your legs feel meaningfully heavy during the warm-up.\\n\\n### Cool-down\\n- 5–10 minutes very easy\\n- Light mobility for hips, chest, and thoracic spine\",\"exercises\":[],\"setupRequired\":false,\"unresolvedExercises\":[]}}",
"type": "text"
}
],
"structuredContent": {
"plan": {
"kind": "cardio",
"notes": "### Preferred option — outdoors\nUse this option only if outdoor air quality is acceptable.\n\n- **Duration:** 2–3 hours\n- **Intensity:** Steady Zone 2 / RPE 3–4\n- Brief Zone 3 rises are fine; avoid sustained tempo blocks.\n- Reset posture every **20–30 minutes**.\n- Fuel with roughly **30–60 g carbohydrate per hour**, plus fluids.\n\n### Poor-AQI alternative — indoors\n- Ride **90–120 minutes** at easy Zone 2.\n- If saddle comfort is limiting, split it into **2 × 45–60 minutes** with a 5-minute off-bike break.\n\n### Fatigue adjustment\nBecause this follows two consecutive gym days, shorten to **60–90 minutes easy** if your legs feel meaningfully heavy during the warm-up.\n\n### Cool-down\n- 5–10 minutes very easy\n- Light mobility for hips, chest, and thoracic spine",
"title": "Long Endurance Ride — AQI Conditional",
"status": "planned",
"version": 1,
"exercises": [],
"statusNote": "",
"plannedDate": "2026-07-20",
"setupRequired": false,
"unresolvedExercises": []
}
}
}