Tools used

create_week
create_workout
add_exercise
compute_hr_zones
list_exercise_library

Procedure

Assess Baseline & Zones:
- Identify the user's current fitness level.
- Use compute_hr_zones to establish Zone 2 (Conversational) and Zone 4 (Interval) intensity targets.
Phase 1: Base & Adaptation (Weeks 1–4):
- Weeks 1–3: Create 3 loading weeks using create_week. Each week should include 2 swims (15m), 1 bike (30m), 1 run/walk (30m), and 1 long aerobic session.
- Volume: Apply the 10% rule, increasing total duration by no more than 10% each week.
- Week 4 (Deload): Use create_week to reduce total duration by 40% compared to Week 3. Focus on technique and mobility.
Phase 2: Build & Endurance (Weeks 5–8):
- Weeks 5–7: Create loading weeks that introduce "Build" sets at Test Pace (TP).
- Structure: 2 swims (intervals/drills), 1 aerobic bike (45–60m), 1 interval run, and 1 long endurance run.
- Week 8 (Deload): Use create_week to reduce volume by 40% from the Week 7 peak while maintaining short intensity intervals.
Phase 3: Specialty & Peak (Weeks 9–12):
- Weeks 9–10: Schedule peak volume.
  - Swim: 91–109 total minutes.
  - Run: 105–130 total minutes.
  - Brick Workout: Include one create_workout for a 45m bike followed immediately by a 15m run.
- Week 11 (Taper): Reduce volume by 20–30% with create_week. Maintain intensity in short bursts.
- Week 12 (Race Week): Reduce volume by up to 60% from peak. Schedule a "shake-out" session 48 hours before the race.
Weekly Template Implementation:
- For any loading week (e.g., Week 6), use create_workout to populate the following schedule:
  - Tuesday: Swim Intervals (WU: 5m, MS: 4x3m at TP, CD: 5m).
  - Wednesday: Bike Aerobic (45–60m, 85-95 RPM).
  - Thursday: Run Intervals (WU: 10m, MS: 4x4m at TP, CD: 8m).
  - Friday: Swim Technique (20–30m drills).
  - Saturday: Brick Session (60m Bike + 15m Run).
  - Sunday: Long Run (40–55m at conversational pace).
Monitoring & Adjustment:
- Ensure every 4th week is logged as a deload with a volume reduction of 30–50%.
- If the user reports excessive fatigue, use update_workout to prioritize volume reduction over intensity.