update_plan
Arguments
{
"date": "2026-07-23",
"kind": "cardio",
"notes": "### Session\n- Ride **90–120 minutes total**.\n- Warm up for **20 minutes** at easy Zone 1–2 effort.\n- Use the small incline on each lap as the work interval for **10–15 laps**.\n- On each incline, ride at **RPE 7–8**: strong and controlled, roughly upper Zone 3 to low Zone 4. Stay seated unless standing is needed briefly for traffic or cadence.\n- Recover for the remainder of each lap at easy Zone 1–2 effort. Do not chase speed on the descent or flat section.\n- Cool down for **10–15 minutes** easy.\n\n### Freeform guardrails\n- Let terrain determine the exact interval duration; consistency matters more than identical times.\n- Keep the first 3–4 repeats conservative. The final repeats should be hard but not all-out.\n- If the incline is shorter than about 2 minutes, add 30–60 seconds of steady pressure after the crest when safe.\n- Stop the interval set at 10 laps if power, cadence, or form drops noticeably; continue the ride in Zone 2.\n- Avoid sprinting, grinding below about 70 rpm, or turning every rise into an effort.\n\n### Progression\nChoose either **more laps** or **harder repeats**, not both. Today, prioritize the longer outdoor duration and keep intensity controlled.",
"title": "Outdoor Incline Intervals",
"exercises": [],
"old_version": 1,
"update_reason": "Replace indoor threshold intervals with a longer outdoor ride using small inclines as terrain-based intervals."
}Response
{
"content": [
{
"text": "{\"plan\":{\"plannedDate\":\"2026-07-23\",\"version\":2,\"kind\":\"cardio\",\"title\":\"Outdoor Incline Intervals\",\"status\":\"planned\",\"statusNote\":\"\",\"notes\":\"### Session\\n- Ride **90–120 minutes total**.\\n- Warm up for **20 minutes** at easy Zone 1–2 effort.\\n- Use the small incline on each lap as the work interval for **10–15 laps**.\\n- On each incline, ride at **RPE 7–8**: strong and controlled, roughly upper Zone 3 to low Zone 4. Stay seated unless standing is needed briefly for traffic or cadence.\\n- Recover for the remainder of each lap at easy Zone 1–2 effort. Do not chase speed on the descent or flat section.\\n- Cool down for **10–15 minutes** easy.\\n\\n### Freeform guardrails\\n- Let terrain determine the exact interval duration; consistency matters more than identical times.\\n- Keep the first 3–4 repeats conservative. The final repeats should be hard but not all-out.\\n- If the incline is shorter than about 2 minutes, add 30–60 seconds of steady pressure after the crest when safe.\\n- Stop the interval set at 10 laps if power, cadence, or form drops noticeably; continue the ride in Zone 2.\\n- Avoid sprinting, grinding below about 70 rpm, or turning every rise into an effort.\\n\\n### Progression\\nChoose either **more laps** or **harder repeats**, not both. Today, prioritize the longer outdoor duration and keep intensity controlled.\",\"exercises\":[]}}",
"type": "text"
}
],
"structuredContent": {
"plan": {
"kind": "cardio",
"notes": "### Session\n- Ride **90–120 minutes total**.\n- Warm up for **20 minutes** at easy Zone 1–2 effort.\n- Use the small incline on each lap as the work interval for **10–15 laps**.\n- On each incline, ride at **RPE 7–8**: strong and controlled, roughly upper Zone 3 to low Zone 4. Stay seated unless standing is needed briefly for traffic or cadence.\n- Recover for the remainder of each lap at easy Zone 1–2 effort. Do not chase speed on the descent or flat section.\n- Cool down for **10–15 minutes** easy.\n\n### Freeform guardrails\n- Let terrain determine the exact interval duration; consistency matters more than identical times.\n- Keep the first 3–4 repeats conservative. The final repeats should be hard but not all-out.\n- If the incline is shorter than about 2 minutes, add 30–60 seconds of steady pressure after the crest when safe.\n- Stop the interval set at 10 laps if power, cadence, or form drops noticeably; continue the ride in Zone 2.\n- Avoid sprinting, grinding below about 70 rpm, or turning every rise into an effort.\n\n### Progression\nChoose either **more laps** or **harder repeats**, not both. Today, prioritize the longer outdoor duration and keep intensity controlled.",
"title": "Outdoor Incline Intervals",
"status": "planned",
"version": 2,
"exercises": [],
"statusNote": "",
"plannedDate": "2026-07-23"
}
}
}