create_plan
Arguments
{
"date": "2026-07-23",
"kind": "cardio",
"notes": "### Session\n- Warm up for **12–15 minutes**, gradually moving from easy spinning to moderate effort.\n- Include **3 × 30 seconds** of fast, relaxed cadence with at least 60 seconds easy between.\n- Main set: **3 × 8 minutes** at upper Zone 3 to low Zone 4, approximately **RPE 7**.\n- Recover with **4 minutes very easy** after each interval.\n- Cool down for **10–15 minutes**.\n- Total time: about **60–70 minutes**.\n\n### Execution\nKeep all three intervals even. The last interval may feel hard, but you should not need to sprint or grind. Finish feeling that one additional interval would have been possible.\n\n### Fatigue adjustment\nIf Wednesday's strength session leaves the legs unusually heavy during the warm-up, replace the intervals with **50–60 minutes steady Zone 2**.",
"title": "Controlled Threshold Intervals",
"exercises": []
}Response
{
"content": [
{
"text": "{\"plan\":{\"plannedDate\":\"2026-07-23\",\"version\":1,\"kind\":\"cardio\",\"title\":\"Controlled Threshold Intervals\",\"status\":\"planned\",\"statusNote\":\"\",\"notes\":\"### Session\\n- Warm up for **12–15 minutes**, gradually moving from easy spinning to moderate effort.\\n- Include **3 × 30 seconds** of fast, relaxed cadence with at least 60 seconds easy between.\\n- Main set: **3 × 8 minutes** at upper Zone 3 to low Zone 4, approximately **RPE 7**.\\n- Recover with **4 minutes very easy** after each interval.\\n- Cool down for **10–15 minutes**.\\n- Total time: about **60–70 minutes**.\\n\\n### Execution\\nKeep all three intervals even. The last interval may feel hard, but you should not need to sprint or grind. Finish feeling that one additional interval would have been possible.\\n\\n### Fatigue adjustment\\nIf Wednesday's strength session leaves the legs unusually heavy during the warm-up, replace the intervals with **50–60 minutes steady Zone 2**.\",\"exercises\":[]}}",
"type": "text"
}
],
"structuredContent": {
"plan": {
"kind": "cardio",
"notes": "### Session\n- Warm up for **12–15 minutes**, gradually moving from easy spinning to moderate effort.\n- Include **3 × 30 seconds** of fast, relaxed cadence with at least 60 seconds easy between.\n- Main set: **3 × 8 minutes** at upper Zone 3 to low Zone 4, approximately **RPE 7**.\n- Recover with **4 minutes very easy** after each interval.\n- Cool down for **10–15 minutes**.\n- Total time: about **60–70 minutes**.\n\n### Execution\nKeep all three intervals even. The last interval may feel hard, but you should not need to sprint or grind. Finish feeling that one additional interval would have been possible.\n\n### Fatigue adjustment\nIf Wednesday's strength session leaves the legs unusually heavy during the warm-up, replace the intervals with **50–60 minutes steady Zone 2**.",
"title": "Controlled Threshold Intervals",
"status": "planned",
"version": 1,
"exercises": [],
"statusNote": "",
"plannedDate": "2026-07-23"
}
}
}