Tools used

create_week
create_workout
compute_hr_zones
get_user_preferences
remember

Procedure

Baseline Assessment
- Inquire if the user has a current Functional Threshold Power (FTP) value from a recent (within 4 weeks) 20-minute time trial or Ramp Test.
- If no FTP is available, instruct the user to perform a Ramp Test or 20-minute all-out effort before starting Week 1.
- Record the FTP value using remember to calibrate all training zones.
Zone Configuration
- Explain the training zones based on the provided research brief:
  - Z1 (Recovery): < 55% FTP (RPE 2-3)
  - Z2 (Endurance): 56–75% FTP (RPE 4-5)
  - Z3 (Tempo): 76–90% FTP (RPE 6-7)
  - Sweet Spot (SS): 88–94% FTP (RPE 7-8)
  - Z4 (Threshold): 91–105% FTP (RPE 8-9)
Phase 1: Aerobic Adaptation (Weeks 1-4)
- Weeks 1-3: Use create_week to schedule increasing volume (~5h to ~7h).
- Interval Progression: On Thursdays, add "Threshold Primers":
  - Week 2: 3x2m Z4
  - Week 3: 4x3m Z4
- Week 4 (Deload): Reduce volume by 30-50% and remove all Z4 intervals. Use create_workout for sessions of 45-90m across Z1 and Z2 only.
Phase 2: FTP Development (Weeks 5-8)
- Weeks 5-7: Focus on "Time in Zone" at higher intensities.
  - Wednesday Intervals:
    - Week 5: 3x10m Sweet Spot (88-94% FTP)
    - Week 6: 3x15m Sweet Spot (88-94% FTP)
    - Week 7: 4x8m Threshold (95-100% FTP)
  - Saturday Long Ride: Scaled progression (150m -> 180m -> 210m Z2).
- Week 8 (Deload): Reduce volume to ~4.5h. Focus on recovery to allow for supercompensation.
Monitoring and Fatigue Management
- During weekly check-ins, ask the user about Perceived Exertion (RPE).
- If Z2 rides feel like RPE 8/10 or heart rate is abnormally high, advise the user to convert the session to Z1 or take an extra rest day.
- Emphasize that adaptations occur during the recovery weeks (4 and 8).
Next Steps
- At the end of Week 8, schedule a rest/easy day followed by a new FTP test.
- Use the new FTP to recalibrate zones for the next training block.