create_plan
Arguments
{
"date": "2026-07-21",
"kind": "recovery",
"notes": "### Goal\nRecover from Monday's 2.5-hour ride and reduce residual shoulder/upper-trap soreness.\n\n### Easy cardio\n- 30–45 minutes on the stationary bike, elliptical, or treadmill walk.\n- Keep it at **RPE 2–3**, Zone 1 to low Zone 2; full-sentence conversation should be effortless.\n- Stop early if the session is not making you feel looser.\n\n### Mobility guidance\nMove gently and stay below pain. For wall slides, use only the range where the ribs remain down; hands do not need to stay fully against the wall.\n\n### Recovery check\nIf shoulder pain is sharp, worsening, or present at rest, skip upper-body mobility that provokes it and treat today as complete rest.",
"title": "Post-Ride Recovery + Shoulder Mobility",
"exercises": [
{
"name": "Thoracic Rotations",
"notes": "Slow rotation; do not force range.",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 4,
"min": 2
},
"reps": {
"max": 8,
"min": 6
},
"weight": {
"kind": "no_weight"
},
"rest_seconds": {
"max": 30,
"min": 15
}
},
"each_side": true
}
},
{
"name": "doorway chest stretch",
"notes": "Gentle stretch across the chest, not the front of the shoulder joint.",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 4,
"min": 2
},
"weight": {
"kind": "no_weight"
},
"rest_seconds": {
"max": 30,
"min": 15
},
"duration_seconds": {
"max": 45,
"min": 30
}
},
"each_side": true
}
},
{
"name": "scapular wall-slide",
"notes": "Use a pain-free partial range with ribs down.",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 5,
"min": 3
},
"reps": {
"max": 10,
"min": 8
},
"weight": {
"kind": "no_weight"
},
"rest_seconds": {
"max": 45,
"min": 30
}
},
"each_side": false
}
},
{
"name": "Dead bugs",
"notes": "Keep the lower back gently braced against the floor.",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 6,
"min": 4
},
"reps": {
"max": 10,
"min": 8
},
"weight": {
"kind": "no_weight"
},
"rest_seconds": {
"max": 45,
"min": 30
}
},
"each_side": true
}
}
]
}Response
{
"content": [
{
"text": "{\"plan\":{\"plannedDate\":\"2026-07-21\",\"version\":1,\"kind\":\"recovery\",\"title\":\"Post-Ride Recovery + Shoulder Mobility\",\"status\":\"planned\",\"statusNote\":\"\",\"notes\":\"### Goal\\nRecover from Monday's 2.5-hour ride and reduce residual shoulder/upper-trap soreness.\\n\\n### Easy cardio\\n- 30–45 minutes on the stationary bike, elliptical, or treadmill walk.\\n- Keep it at **RPE 2–3**, Zone 1 to low Zone 2; full-sentence conversation should be effortless.\\n- Stop early if the session is not making you feel looser.\\n\\n### Mobility guidance\\nMove gently and stay below pain. For wall slides, use only the range where the ribs remain down; hands do not need to stay fully against the wall.\\n\\n### Recovery check\\nIf shoulder pain is sharp, worsening, or present at rest, skip upper-body mobility that provokes it and treat today as complete rest.\",\"exercises\":[{\"authoredName\":\"Thoracic Rotations\",\"canonicalName\":\"Thoracic Rotations\",\"prescription\":{\"sets\":{\"min\":2,\"max\":2},\"each_side\":true,\"target\":{\"reps\":{\"min\":6,\"max\":8},\"weight\":{\"kind\":\"no_weight\"},\"rpe\":{\"min\":2,\"max\":4},\"rest_seconds\":{\"min\":15,\"max\":30}}},\"notes\":\"Slow rotation; do not force range.\"},{\"authoredName\":\"doorway chest stretch\",\"canonicalName\":\"doorway chest stretch\",\"prescription\":{\"sets\":{\"min\":2,\"max\":2},\"each_side\":true,\"target\":{\"duration_seconds\":{\"min\":30,\"max\":45},\"weight\":{\"kind\":\"no_weight\"},\"rpe\":{\"min\":2,\"max\":4},\"rest_seconds\":{\"min\":15,\"max\":30}}},\"notes\":\"Gentle stretch across the chest, not the front of the shoulder joint.\"},{\"authoredName\":\"scapular wall-slide\",\"canonicalName\":\"scapular wall-slide\",\"prescription\":{\"sets\":{\"min\":2,\"max\":2},\"each_side\":false,\"target\":{\"reps\":{\"min\":8,\"max\":10},\"weight\":{\"kind\":\"no_weight\"},\"rpe\":{\"min\":3,\"max\":5},\"rest_seconds\":{\"min\":30,\"max\":45}}},\"notes\":\"Use a pain-free partial range with ribs down.\"},{\"authoredName\":\"Dead bugs\",\"canonicalName\":\"Dead bugs\",\"prescription\":{\"sets\":{\"min\":2,\"max\":2},\"each_side\":true,\"target\":{\"reps\":{\"min\":8,\"max\":10},\"weight\":{\"kind\":\"no_weight\"},\"rpe\":{\"min\":4,\"max\":6},\"rest_seconds\":{\"min\":30,\"max\":45}}},\"notes\":\"Keep the lower back gently braced against the floor.\"}]}}",
"type": "text"
}
],
"structuredContent": {
"plan": {
"kind": "recovery",
"notes": "### Goal\nRecover from Monday's 2.5-hour ride and reduce residual shoulder/upper-trap soreness.\n\n### Easy cardio\n- 30–45 minutes on the stationary bike, elliptical, or treadmill walk.\n- Keep it at **RPE 2–3**, Zone 1 to low Zone 2; full-sentence conversation should be effortless.\n- Stop early if the session is not making you feel looser.\n\n### Mobility guidance\nMove gently and stay below pain. For wall slides, use only the range where the ribs remain down; hands do not need to stay fully against the wall.\n\n### Recovery check\nIf shoulder pain is sharp, worsening, or present at rest, skip upper-body mobility that provokes it and treat today as complete rest.",
"title": "Post-Ride Recovery + Shoulder Mobility",
"status": "planned",
"version": 1,
"exercises": [
{
"notes": "Slow rotation; do not force range.",
"authoredName": "Thoracic Rotations",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 4,
"min": 2
},
"reps": {
"max": 8,
"min": 6
},
"weight": {
"kind": "no_weight"
},
"rest_seconds": {
"max": 30,
"min": 15
}
},
"each_side": true
},
"canonicalName": "Thoracic Rotations"
},
{
"notes": "Gentle stretch across the chest, not the front of the shoulder joint.",
"authoredName": "doorway chest stretch",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 4,
"min": 2
},
"weight": {
"kind": "no_weight"
},
"rest_seconds": {
"max": 30,
"min": 15
},
"duration_seconds": {
"max": 45,
"min": 30
}
},
"each_side": true
},
"canonicalName": "doorway chest stretch"
},
{
"notes": "Use a pain-free partial range with ribs down.",
"authoredName": "scapular wall-slide",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 5,
"min": 3
},
"reps": {
"max": 10,
"min": 8
},
"weight": {
"kind": "no_weight"
},
"rest_seconds": {
"max": 45,
"min": 30
}
},
"each_side": false
},
"canonicalName": "scapular wall-slide"
},
{
"notes": "Keep the lower back gently braced against the floor.",
"authoredName": "Dead bugs",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 6,
"min": 4
},
"reps": {
"max": 10,
"min": 8
},
"weight": {
"kind": "no_weight"
},
"rest_seconds": {
"max": 45,
"min": 30
}
},
"each_side": true
},
"canonicalName": "Dead bugs"
}
],
"statusNote": "",
"plannedDate": "2026-07-21"
}
}
}