Procedure

1. Initial Assessment & Setup

   • Retrieve user functional threshold power (FTP) and heart rate data using get_user_preferences.
   • Calculate training zones (Zone 1 through Threshold) using compute_hr_zones if not already established.
   • Explain the 3:1 periodization model (3 weeks loading, 1 week deload) to the user to set expectations for systemic fatigue management.

2. Phase I: Aerobic Foundation (Weeks 1–4)

   • Create a 4-week block using create_week.
   • Tuesday Intensity (Sweet Spot 88-94% FTP):
     • Week 1: 3 x 10 min (5 min recovery).
     • Week 2: 3 x 15 min (5 min recovery).
     • Week 3: 2 x 20 min (5 min recovery).
   • Daily Structure:
     • Monday/Friday: Full Rest or Active Recovery (<50% FTP).
     • Wednesday/Thursday: Zone 2 Endurance (65-70% FTP), 45-60 min.
     • Saturday: Long Endurance (Zone 2), increasing duration by 10-15% weekly.
     • Sunday: Technical drills (cornering mechanics).
   • Deload (Week 4): Reduce weekly hours by 30–50%. Use "Openers" (5 x 30s at 105–120% FTP) to maintain sharpness.

3. Phase II: Muscular Endurance (Weeks 5–8)

   • Focus on Time Under Tension (TUT) and interval density.
   • Increase Sweet Spot intervals to 2 x 25 min or 3 x 20 min by Week 7.
   • Introduce Neuromuscular Integration: During Saturday Zone 2 rides, add 5–10 second "max" sprints every 30 minutes to recruit fast-twitch fibers without high lactate accumulation.
   • Deload (Week 8): Repeat volume reduction of 30–50% and use short openers.

4. Phase III: Transition & Intensity Prep (Weeks 9–10)

   • Shift focus toward Threshold and Neuromuscular prep.
   • Maintain aerobic floor but introduce shorter, higher-intensity efforts (105% FTP) on Tuesdays.
   • Ensure Sunday drills include "sprinting mechanics": shift up 1-2 gears before standing for stability.

5. Apply Coaching Cues

   • When logging workouts, provide these cues to the user:
     • Sweet Spot: "Pedal from the glutes" to spare quads; keep a "still upper body" and "bent elbows."
     • Zone 2: Use "nasal breathing only" to ensure the ride stays in the aerobic window and avoids the "grey zone."
     • Sprints: "Shift up 1–2 gears before standing" for a smooth power transition.

6. Progress Monitoring

   • Use get_week_stats at the end of each block to ensure the user is meeting the 36–48 hour recovery rule between intensity sessions.
   • Adjust Saturday long-ride volume based on reported fatigue.