Procedure

1. Establish Performance Baseline

• Identify the athlete's target energy system:
  • Aerobic: Request a 5km time trial or 20-minute all-out test.
  • Anaerobic: Request a 30-minute steady-state maximum effort.
  • Neuromuscular: Request a 5-second peak sprint.
• Extract key metrics from the results:
  • FTP: 95% of average power from a 20-minute test.
  • LTHR: Average HR during the final 20 minutes of a 30-minute effort.
  • Critical Pace: Derived from 5k/10k race results.
• Use update_training_max to store these values for the user.

2. Define Training Zones

• Calculate a 5-zone model using compute_hr_zones or manual calculation based on the following:
  • Z1 (Recovery): <55% FTP/LTHR.
  • Z2 (Endurance): 56–75% FTP/LTHR.
  • Z3 (Tempo): 76–90% FTP/LTHR.
  • Z4 (Threshold): 91–105% FTP/LTHR.
  • Z5 (VO2 Max): >106% FTP/LTHR.
• Set volume distribution: 60–80% of total volume in Z2 for beginners; polarized Z2 and Z4/Z5 for advanced athletes.

3. Construct the 4-Week Mesocycle

Use create_week and create_workout to build the following progression:

1. Week 1 (Adaptation): Baseline volume. Intervals at the lower end of zones (e.g., Z4 at 92%).
2. Week 2 (Overload): Increase total weekly volume by ~10%. Increase interval duration or intensity (e.g., Z4 at 98%).
3. Week 3 (Peak): Highest volume of the cycle. Intervals at the top of the zone (e.g., Z4 at 102%).
4. Week 4 (Deload): Use apply_deload_template to reduce volume by 40–60%. Maintain intensity but significantly reduce duration/sets.

4. Monitor and Retest

• After the Week 4 Deload, schedule a retest of the baseline protocol.
• Evaluate results:
  • Improvement: Recalculate all zones and update the prescription for the next block.
  • Stagnation: Adjust interval structure (e.g., increase interval duration from 8 min to 12 min).
  • Decline: Increase deload frequency or reduce overall volume to address potential overtraining.
• Use remember to log the outcome of each mesocycle for future planning.