update_plan
Arguments
{
"date": "2026-10-02",
"kind": "cardio",
"notes": "Total 55–70 min. Warm up 10 min easy. Then 30–40 min steady Zone 2 at conversational effort, roughly 135–150 bpm based on recent rides. Follow with 3 × 4 min controlled Zone 4 / threshold at RPE 7–8. Let heart rate rise naturally rather than forcing it early: aim to be around 160–165 bpm by the middle of each rep and roughly 165–170 bpm toward the end; brief touches above 170 are fine if the effort remains controlled and repeatable. Recover 2–3 min very easy between reps, then cool down 5–10 min. Indoor bike preferred for cycling specificity; rower acceptable. If legs are notably sore from Oct 1 strength, skip the threshold reps and do 50–60 min easy Zone 2 only.",
"title": "Aerobic Base + Controlled Threshold",
"exercises": [],
"old_version": 1,
"update_reason": "Increase the 3 × 4 min quality block from upper Zone 3 to controlled Zone 4/threshold with explicit HR guidance."
}Response
{
"content": [
{
"text": "{\"plan\":{\"plannedDate\":\"2026-10-02\",\"version\":2,\"kind\":\"cardio\",\"title\":\"Aerobic Base + Controlled Threshold\",\"status\":\"planned\",\"statusNote\":\"\",\"notes\":\"Total 55–70 min. Warm up 10 min easy. Then 30–40 min steady Zone 2 at conversational effort, roughly 135–150 bpm based on recent rides. Follow with 3 × 4 min controlled Zone 4 / threshold at RPE 7–8. Let heart rate rise naturally rather than forcing it early: aim to be around 160–165 bpm by the middle of each rep and roughly 165–170 bpm toward the end; brief touches above 170 are fine if the effort remains controlled and repeatable. Recover 2–3 min very easy between reps, then cool down 5–10 min. Indoor bike preferred for cycling specificity; rower acceptable. If legs are notably sore from Oct 1 strength, skip the threshold reps and do 50–60 min easy Zone 2 only.\",\"exercises\":[]}}",
"type": "text"
}
],
"structuredContent": {
"plan": {
"kind": "cardio",
"notes": "Total 55–70 min. Warm up 10 min easy. Then 30–40 min steady Zone 2 at conversational effort, roughly 135–150 bpm based on recent rides. Follow with 3 × 4 min controlled Zone 4 / threshold at RPE 7–8. Let heart rate rise naturally rather than forcing it early: aim to be around 160–165 bpm by the middle of each rep and roughly 165–170 bpm toward the end; brief touches above 170 are fine if the effort remains controlled and repeatable. Recover 2–3 min very easy between reps, then cool down 5–10 min. Indoor bike preferred for cycling specificity; rower acceptable. If legs are notably sore from Oct 1 strength, skip the threshold reps and do 50–60 min easy Zone 2 only.",
"title": "Aerobic Base + Controlled Threshold",
"status": "planned",
"version": 2,
"exercises": [],
"statusNote": "",
"plannedDate": "2026-10-02"
}
}
}