create_plan
Arguments
{
"date": "2026-07-24",
"kind": "recovery",
"notes": "### Easy aerobic work\n- 40–60 minutes on the stationary bike, elliptical, or incline treadmill walk.\n- Keep intensity at **RPE 2–3**, primarily Zone 1 to low Zone 2.\n- This should feel distinctly easier than your normal endurance rides.\n\n### Mobility\nComplete the listed movements after the aerobic work. Use smooth, pain-free ranges and avoid aggressive stretching.\n\n### Optional adjustment\nTake complete rest instead if sleep, appetite, or general fatigue is noticeably worse than normal.",
"title": "Easy Aerobic Recovery + Mobility",
"exercises": [
{
"name": "hip-flexor stretch",
"notes": "Keep the pelvis gently tucked.",
"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": "hamstring flosses",
"notes": "Use a dynamic, gentle range rather than holding a strong stretch.",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 4,
"min": 2
},
"reps": {
"max": 10,
"min": 8
},
"weight": {
"kind": "no_weight"
},
"rest_seconds": {
"max": 30,
"min": 15
}
},
"each_side": true
}
},
{
"name": "Thoracic Rotations",
"notes": "Move through the upper back rather than forcing the shoulder.",
"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": "Keep this gentle if any shoulder soreness remains.",
"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
}
}
]
}Response
{
"content": [
{
"text": "{\"plan\":{\"plannedDate\":\"2026-07-24\",\"version\":1,\"kind\":\"recovery\",\"title\":\"Easy Aerobic Recovery + Mobility\",\"status\":\"planned\",\"statusNote\":\"\",\"notes\":\"### Easy aerobic work\\n- 40–60 minutes on the stationary bike, elliptical, or incline treadmill walk.\\n- Keep intensity at **RPE 2–3**, primarily Zone 1 to low Zone 2.\\n- This should feel distinctly easier than your normal endurance rides.\\n\\n### Mobility\\nComplete the listed movements after the aerobic work. Use smooth, pain-free ranges and avoid aggressive stretching.\\n\\n### Optional adjustment\\nTake complete rest instead if sleep, appetite, or general fatigue is noticeably worse than normal.\",\"exercises\":[{\"authoredName\":\"hip-flexor stretch\",\"canonicalName\":\"hip-flexor 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\":\"Keep the pelvis gently tucked.\"},{\"authoredName\":\"hamstring flosses\",\"canonicalName\":\"hamstring flosses\",\"prescription\":{\"sets\":{\"min\":2,\"max\":2},\"each_side\":true,\"target\":{\"reps\":{\"min\":8,\"max\":10},\"weight\":{\"kind\":\"no_weight\"},\"rpe\":{\"min\":2,\"max\":4},\"rest_seconds\":{\"min\":15,\"max\":30}}},\"notes\":\"Use a dynamic, gentle range rather than holding a strong stretch.\"},{\"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\":\"Move through the upper back rather than forcing the shoulder.\"},{\"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\":\"Keep this gentle if any shoulder soreness remains.\"}]}}",
"type": "text"
}
],
"structuredContent": {
"plan": {
"kind": "recovery",
"notes": "### Easy aerobic work\n- 40–60 minutes on the stationary bike, elliptical, or incline treadmill walk.\n- Keep intensity at **RPE 2–3**, primarily Zone 1 to low Zone 2.\n- This should feel distinctly easier than your normal endurance rides.\n\n### Mobility\nComplete the listed movements after the aerobic work. Use smooth, pain-free ranges and avoid aggressive stretching.\n\n### Optional adjustment\nTake complete rest instead if sleep, appetite, or general fatigue is noticeably worse than normal.",
"title": "Easy Aerobic Recovery + Mobility",
"status": "planned",
"version": 1,
"exercises": [
{
"notes": "Keep the pelvis gently tucked.",
"authoredName": "hip-flexor 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": "hip-flexor stretch"
},
{
"notes": "Use a dynamic, gentle range rather than holding a strong stretch.",
"authoredName": "hamstring flosses",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 4,
"min": 2
},
"reps": {
"max": 10,
"min": 8
},
"weight": {
"kind": "no_weight"
},
"rest_seconds": {
"max": 30,
"min": 15
}
},
"each_side": true
},
"canonicalName": "hamstring flosses"
},
{
"notes": "Move through the upper back rather than forcing the shoulder.",
"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": "Keep this gentle if any shoulder soreness remains.",
"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"
}
],
"statusNote": "",
"plannedDate": "2026-07-24"
}
}
}