Procedure

1. Identify Chronotype: Use get_user_preferences and get_user_history to determine if the user is an Early Chronotype ("Lark"), Late Chronotype ("Owl"), or Intermediate. If unknown, ask the user about their natural wake times and peak energy periods.

2. Determine Peak Windows:

   • Early Chronotypes: Calculate the cognitive peak at ~5.5 hours post-wake and the physical peak (CBT acrophase) for the late morning or early afternoon.
   • Late Chronotypes: Calculate the cognitive peak at ~11 hours post-wake and the physical peak for the late afternoon or evening.

3. Schedule High-Intensity Activity:

   • Use create_workout or move_workout to place HIIT, heavy resistance training, or power sessions within the user's physical peak window.
   • Constraint: Ensure Late Chronotypes avoid high-intensity training in the early morning ("Morning Danger Zone") to reduce injury risk and sleep inertia.

4. Align Cognitive Tasks:

   • Advise the user to schedule "Deep Work" (analytical/complex tasks) during their specific cognitive peak window.
   • Suggest placing low-complexity administrative tasks during periods of high sleep pressure or low alertness (e.g., mornings for Late Chronotypes).

5. Blueprint Implementation:

   • For Larks: Schedule HIIT/Strength in the late morning. Reserve early morning for strategic planning.
   • For Owls: Schedule HIIT/Strength in the late afternoon or evening. Reserve late evening for strategic planning.
   • For Intermediate: Follow the general CBT acrophase of 16:00–18:00 for physical training.

6. Verify Recovery and Sleep:

   • Check that training times do not truncate necessary sleep, especially for Late Chronotypes who may face "social jet lag."
   • Use update_note to document the optimized schedule and provide the rationale based on their chronotype.

7. Finalize Week: Use plan_week to consolidate the aligned physical and cognitive schedule into a cohesive plan.