create_plan
Arguments
{
"date": "2026-07-26",
"kind": "cardio",
"notes": "### Preferred outdoor ride\n- **Duration:** 2–3 hours.\n- **Intensity:** steady Zone 2, approximately **RPE 3–4**; full-sentence conversation should remain possible.\n- Brief rises into Zone 3 are fine for terrain, but avoid sustained tempo riding.\n\n### Progression decision\nMonday's 2.5-hour ride already produced some shoulder soreness, so do not increase duration automatically.\n- Ride closer to **2 hours** if any shoulder soreness remains before starting.\n- Extend toward **3 hours** only if shoulders, neck, hands, and saddle comfort remain good through the first 90 minutes.\n\n### Cycling-position practice\n- Every **15–20 minutes**, soften the elbows, loosen the hands, drop the shoulders away from the ears, and lightly engage the upper back.\n- Change hand position frequently and avoid holding a rigid posture.\n- End the ride early if shoulder discomfort steadily increases despite posture resets.\n\n### Fueling and hydration\n- Take in roughly **30–60 g carbohydrate per hour**.\n- Drink regularly and include electrolytes when conditions are hot or you sweat heavily.\n\n### Indoor alternative\nIf weather or air quality makes outdoor riding unsuitable, ride **90–120 minutes indoors** at easy Zone 2, optionally split into two blocks with a short off-bike break.",
"title": "Long Zone 2 Endurance Ride",
"exercises": []
}Response
{
"content": [
{
"text": "{\"plan\":{\"plannedDate\":\"2026-07-26\",\"version\":1,\"kind\":\"cardio\",\"title\":\"Long Zone 2 Endurance Ride\",\"status\":\"planned\",\"statusNote\":\"\",\"notes\":\"### Preferred outdoor ride\\n- **Duration:** 2–3 hours.\\n- **Intensity:** steady Zone 2, approximately **RPE 3–4**; full-sentence conversation should remain possible.\\n- Brief rises into Zone 3 are fine for terrain, but avoid sustained tempo riding.\\n\\n### Progression decision\\nMonday's 2.5-hour ride already produced some shoulder soreness, so do not increase duration automatically.\\n- Ride closer to **2 hours** if any shoulder soreness remains before starting.\\n- Extend toward **3 hours** only if shoulders, neck, hands, and saddle comfort remain good through the first 90 minutes.\\n\\n### Cycling-position practice\\n- Every **15–20 minutes**, soften the elbows, loosen the hands, drop the shoulders away from the ears, and lightly engage the upper back.\\n- Change hand position frequently and avoid holding a rigid posture.\\n- End the ride early if shoulder discomfort steadily increases despite posture resets.\\n\\n### Fueling and hydration\\n- Take in roughly **30–60 g carbohydrate per hour**.\\n- Drink regularly and include electrolytes when conditions are hot or you sweat heavily.\\n\\n### Indoor alternative\\nIf weather or air quality makes outdoor riding unsuitable, ride **90–120 minutes indoors** at easy Zone 2, optionally split into two blocks with a short off-bike break.\",\"exercises\":[]}}",
"type": "text"
}
],
"structuredContent": {
"plan": {
"kind": "cardio",
"notes": "### Preferred outdoor ride\n- **Duration:** 2–3 hours.\n- **Intensity:** steady Zone 2, approximately **RPE 3–4**; full-sentence conversation should remain possible.\n- Brief rises into Zone 3 are fine for terrain, but avoid sustained tempo riding.\n\n### Progression decision\nMonday's 2.5-hour ride already produced some shoulder soreness, so do not increase duration automatically.\n- Ride closer to **2 hours** if any shoulder soreness remains before starting.\n- Extend toward **3 hours** only if shoulders, neck, hands, and saddle comfort remain good through the first 90 minutes.\n\n### Cycling-position practice\n- Every **15–20 minutes**, soften the elbows, loosen the hands, drop the shoulders away from the ears, and lightly engage the upper back.\n- Change hand position frequently and avoid holding a rigid posture.\n- End the ride early if shoulder discomfort steadily increases despite posture resets.\n\n### Fueling and hydration\n- Take in roughly **30–60 g carbohydrate per hour**.\n- Drink regularly and include electrolytes when conditions are hot or you sweat heavily.\n\n### Indoor alternative\nIf weather or air quality makes outdoor riding unsuitable, ride **90–120 minutes indoors** at easy Zone 2, optionally split into two blocks with a short off-bike break.",
"title": "Long Zone 2 Endurance Ride",
"status": "planned",
"version": 1,
"exercises": [],
"statusNote": "",
"plannedDate": "2026-07-26"
}
}
}