create_plan
Arguments
{
"date": "2026-07-29",
"kind": "cardio",
"notes": "### Session\n- Ride **60–90 minutes** indoors or outdoors.\n- Keep the effort at **RPE 3–4**, steady Zone 2.\n- Avoid threshold work, hard climbs, and prolonged Zone 3; Thursday's 110-minute interval ride already supplies this cycle's hard aerobic stimulus.\n\n### Position practice\nEvery **15–20 minutes**:\n- Relax the grip and soften the elbows.\n- Drop the shoulders away from the ears.\n- Change hand position.\n- Briefly sit taller and reset the upper back.\n\n### Execution\nUse an even effort and finish with energy remaining. Shorten to 45–60 minutes if Tuesday's strength session leaves the legs unusually heavy.\n\n### Optional finish\n5–10 minutes of gentle chest, hip-flexor, and thoracic mobility.",
"title": "Steady Zone 2 + Position Practice",
"exercises": []
}Response
{
"content": [
{
"text": "{\"plan\":{\"plannedDate\":\"2026-07-29\",\"version\":1,\"kind\":\"cardio\",\"title\":\"Steady Zone 2 + Position Practice\",\"status\":\"planned\",\"statusNote\":\"\",\"notes\":\"### Session\\n- Ride **60–90 minutes** indoors or outdoors.\\n- Keep the effort at **RPE 3–4**, steady Zone 2.\\n- Avoid threshold work, hard climbs, and prolonged Zone 3; Thursday's 110-minute interval ride already supplies this cycle's hard aerobic stimulus.\\n\\n### Position practice\\nEvery **15–20 minutes**:\\n- Relax the grip and soften the elbows.\\n- Drop the shoulders away from the ears.\\n- Change hand position.\\n- Briefly sit taller and reset the upper back.\\n\\n### Execution\\nUse an even effort and finish with energy remaining. Shorten to 45–60 minutes if Tuesday's strength session leaves the legs unusually heavy.\\n\\n### Optional finish\\n5–10 minutes of gentle chest, hip-flexor, and thoracic mobility.\",\"exercises\":[]}}",
"type": "text"
}
],
"structuredContent": {
"plan": {
"kind": "cardio",
"notes": "### Session\n- Ride **60–90 minutes** indoors or outdoors.\n- Keep the effort at **RPE 3–4**, steady Zone 2.\n- Avoid threshold work, hard climbs, and prolonged Zone 3; Thursday's 110-minute interval ride already supplies this cycle's hard aerobic stimulus.\n\n### Position practice\nEvery **15–20 minutes**:\n- Relax the grip and soften the elbows.\n- Drop the shoulders away from the ears.\n- Change hand position.\n- Briefly sit taller and reset the upper back.\n\n### Execution\nUse an even effort and finish with energy remaining. Shorten to 45–60 minutes if Tuesday's strength session leaves the legs unusually heavy.\n\n### Optional finish\n5–10 minutes of gentle chest, hip-flexor, and thoracic mobility.",
"title": "Steady Zone 2 + Position Practice",
"status": "planned",
"version": 1,
"exercises": [],
"statusNote": "",
"plannedDate": "2026-07-29"
}
}
}