Procedure

1. 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.

2. 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.

3. 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.

4. 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.

5. 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).

6. 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.