endurance-coach 0.1.0 → 1.0.0

package/templates/run/threshold.yaml

@@ -0,0 +1,56 @@
+id: threshold
+name: Threshold Run
+sport: run
+type: threshold
+category: threshold
+
+params:
+  threshold_mins:
+    type: int
+    required: true
+    default: 20
+    min: 10
+    max: 40
+    description: Duration of threshold section in minutes
+  warmup_mins:
+    type: int
+    default: 15
+    description: Warmup duration in minutes
+  cooldown_mins:
+    type: int
+    default: 10
+    description: Cooldown duration in minutes
+
+structure:
+  warmup:
+    - type: warmup
+      name: Easy warmup
+      duration: "${warmup_mins}min"
+      pace: "${paces.easy}"
+  main:
+    - type: work
+      name: Threshold
+      duration: "${threshold_mins}min"
+      pace: "${paces.threshold}"
+      intensity: Zone 4
+  cooldown:
+    - type: cooldown
+      name: Easy cooldown
+      duration: "${cooldown_mins}min"
+      pace: "${paces.easy}"
+
+humanReadable: |
+  THRESHOLD RUN
+
+  WARM-UP: ${warmup_mins} min easy @ ${paces.easy}
+
+  MAIN SET:
+  ${threshold_mins} min @ threshold pace (${paces.threshold})
+  This is your ~1 hour race pace. Hard but sustainable.
+
+  COOL-DOWN: ${cooldown_mins} min easy
+
+estimatedDuration: "${warmup_mins + threshold_mins + cooldown_mins}"
+targetZone: Z4
+rpe: "7-8"
+notes: Improves lactate threshold

package/templates/strength/CLAUDE.md

@@ -0,0 +1,7 @@
+<claude-mem-context>
+# Recent Activity
+
+<!-- This section is auto-generated by claude-mem. Edit content outside the tags. -->
+
+_No recent activity_
+</claude-mem-context>

package/templates/strength/core.yaml

@@ -0,0 +1,56 @@
+id: strength.core
+name: Core Session
+sport: strength
+type: core
+category: strength
+
+params:
+  duration:
+    type: int
+    required: true
+    default: 15
+    min: 10
+    max: 25
+    description: Duration in minutes
+
+structure:
+  main:
+    - type: work
+      name: Core circuit
+      duration: "${duration}min"
+      description: "2-3 rounds through all exercises"
+      exercises:
+        - "Plank x 45-60s"
+        - "Side plank x 30s each side"
+        - "Dead bug x 12 each side"
+        - "Bird dog x 10 each side"
+        - "Bicycle crunches x 20"
+        - "Hollow hold x 30s"
+
+humanReadable: |
+  CORE SESSION - ${duration} minutes
+
+  CIRCUIT (2-3 rounds):
+  - Plank x 45-60 seconds
+  - Side plank x 30s each side
+  - Dead bug x 12 each side
+  - Bird dog x 10 each side
+  - Bicycle crunches x 20
+  - Hollow hold x 30 seconds
+
+  Minimal rest between exercises.
+  90s rest between rounds.
+
+  Focus on quality:
+  - Neutral spine in planks
+  - Controlled movement in dead bugs
+  - No rocking in bird dogs
+  - Full extension in hollow holds
+
+  Can be done after any easy workout
+  or as a standalone session.
+
+estimatedDuration: "${duration}"
+targetZone: "-"
+rpe: "5"
+notes: Core stability and injury prevention

package/templates/strength/foundation.yaml

@@ -0,0 +1,65 @@
+id: strength.foundation
+name: Foundation Strength
+sport: strength
+type: strength
+category: strength
+
+params:
+  duration:
+    type: int
+    required: true
+    default: 30
+    min: 20
+    max: 45
+    description: Duration in minutes
+
+structure:
+  warmup:
+    - type: warmup
+      name: Light cardio + dynamic stretches
+      duration: 5min
+      description: "Jump rope, high knees, arm circles"
+  main:
+    - type: work
+      name: Bodyweight circuit
+      duration: "${duration - 10}min"
+      description: "2-3 sets x 12-15 reps"
+      exercises:
+        - "Squats x 15"
+        - "Push-ups x 12"
+        - "Lunges x 10 each leg"
+        - "Plank x 45s"
+        - "Glute bridges x 15"
+        - "Bird dogs x 10 each side"
+  cooldown:
+    - type: cooldown
+      name: Stretching
+      duration: 5min
+
+humanReadable: |
+  FOUNDATION STRENGTH - ${duration} minutes
+
+  WARM-UP: 5 min light cardio + dynamic stretches
+  - Jump rope or jumping jacks
+  - High knees, butt kicks
+  - Arm circles, leg swings
+
+  MAIN CIRCUIT (2-3 rounds):
+  - Squats x 15
+  - Push-ups x 12 (modify as needed)
+  - Lunges x 10 each leg
+  - Plank x 45 seconds
+  - Glute bridges x 15
+  - Bird dogs x 10 each side
+
+  Rest 30-60s between rounds.
+
+  COOL-DOWN: 5 min static stretching
+
+  Focus on movement quality over speed.
+  Perfect for beginners or base phase training.
+
+estimatedDuration: "${duration}"
+targetZone: "-"
+rpe: "4-5"
+notes: Base phase - bodyweight, movement patterns

package/templates/strength/full.yaml

@@ -0,0 +1,73 @@
+id: strength.full
+name: Full Strength Session
+sport: strength
+type: strength
+category: strength
+
+params:
+  duration:
+    type: int
+    required: true
+    default: 45
+    min: 35
+    max: 60
+    description: Duration in minutes
+
+structure:
+  warmup:
+    - type: warmup
+      name: Light cardio + activation
+      duration: 5min
+      description: "Light cardio, dynamic stretches, band activation"
+  main:
+    - type: work
+      name: Strength circuit 1
+      duration: 15min
+      description: "3-4 sets x 6-8 reps, moderate load"
+      exercises:
+        - "Goblet squats x 10"
+        - "Push-ups x 12"
+        - "Single-leg Romanian deadlift x 8 each"
+    - type: work
+      name: Strength circuit 2
+      duration: 15min
+      exercises:
+        - "Lat pulldown x 10"
+        - "Step-ups x 10 each leg"
+        - "Plank x 45s"
+  cooldown:
+    - type: cooldown
+      name: Stretching
+      duration: 5min
+
+humanReadable: |
+  FULL STRENGTH SESSION - ${duration} minutes
+
+  WARM-UP: 5 min light cardio + activation
+  - 2 min easy cardio (bike, row, or skip)
+  - Dynamic stretches
+  - Band activation (glutes, shoulders)
+
+  CIRCUIT 1 (3 rounds):
+  - Goblet squats x 10
+  - Push-ups x 12
+  - Single-leg Romanian deadlift x 8 each
+
+  Rest 60s between rounds.
+
+  CIRCUIT 2 (3 rounds):
+  - Lat pulldown x 10 (or band pull-aparts x 15)
+  - Step-ups x 10 each leg
+  - Plank x 45s
+
+  Rest 60s between rounds.
+
+  COOL-DOWN: 5 min stretching
+
+  Use moderate weight - last 2 reps should be challenging
+  but form should remain solid.
+
+estimatedDuration: "${duration}"
+targetZone: "-"
+rpe: "6-7"
+notes: Build phase - moderate load, compound movements

package/templates/strength/maintenance.yaml

@@ -0,0 +1,62 @@
+id: strength.maintenance
+name: Maintenance Strength
+sport: strength
+type: strength
+category: strength
+
+params:
+  duration:
+    type: int
+    required: true
+    default: 20
+    min: 15
+    max: 30
+    description: Duration in minutes
+
+structure:
+  warmup:
+    - type: warmup
+      name: Quick activation
+      duration: 3min
+      description: "Light movement, band work"
+  main:
+    - type: work
+      name: Maintenance circuit
+      duration: "${duration - 6}min"
+      description: "2 sets x 8-10 reps, light weight"
+      exercises:
+        - "Squats x 10 (bodyweight or light)"
+        - "Push-ups x 10"
+        - "Lunges x 8 each"
+        - "Plank x 30s"
+        - "Glute bridges x 12"
+  cooldown:
+    - type: cooldown
+      name: Light stretching
+      duration: 3min
+
+humanReadable: |
+  MAINTENANCE STRENGTH - ${duration} minutes
+
+  WARM-UP: 3 min quick activation
+
+  CIRCUIT (2 rounds only):
+  - Squats x 10 (bodyweight or light)
+  - Push-ups x 10
+  - Lunges x 8 each leg
+  - Plank x 30 seconds
+  - Glute bridges x 12
+
+  Minimal rest between exercises.
+  2-3 min rest between rounds.
+
+  COOL-DOWN: 3 min light stretching
+
+  This is about maintaining strength, not building.
+  Perfect for race week or taper periods.
+  Keep it light and short.
+
+estimatedDuration: "${duration}"
+targetZone: "-"
+rpe: "3-4"
+notes: Taper/race week - maintain without fatigue

package/templates/swim/CLAUDE.md

@@ -0,0 +1,7 @@
+<claude-mem-context>
+# Recent Activity
+
+<!-- This section is auto-generated by claude-mem. Edit content outside the tags. -->
+
+_No recent activity_
+</claude-mem-context>

package/templates/swim/aerobic.yaml

@@ -0,0 +1,67 @@
+id: swim.aerobic
+name: Aerobic Endurance Swim
+sport: swim
+type: endurance
+category: threshold
+
+params:
+  reps:
+    type: int
+    required: true
+    default: 5
+    min: 3
+    max: 8
+    description: Number of 400m repeats
+  rest_secs:
+    type: int
+    default: 20
+    description: Rest between 400m repeats in seconds
+
+structure:
+  warmup:
+    - type: warmup
+      name: Easy swim with drills
+      description: "300m easy, 4x50m drills"
+      duration: 10min
+      intensity: Zone 1-2
+  main:
+    - type: intervals
+      repeats: "${reps}"
+      work:
+        type: work
+        name: 400m @ CSS+10s
+        distance: 400m
+        pace: "${paces.css} + 10s/100m"
+        intensity: Zone 2
+      recovery:
+        type: recovery
+        name: Rest
+        duration: "${rest_secs}s"
+  cooldown:
+    - type: cooldown
+      name: Easy pull
+      distance: 200m
+      pace: Very easy
+      intensity: Zone 1
+
+humanReadable: |
+  AEROBIC ENDURANCE SWIM
+
+  WARM-UP: 300m easy, 4x50m drills (catch-up, fingertip drag)
+
+  MAIN SET:
+  ${reps} x 400m @ CSS+10s/100m
+  Pace: ${paces.css} + 10 seconds per 100m
+  Rest: ${rest_secs}s between each 400m
+
+  Hold a steady, sustainable pace.
+  Focus on stroke consistency and breathing rhythm.
+
+  COOL-DOWN: 200m easy pull
+
+  Total: ~${300 + (reps * 400) + 200}m
+
+estimatedDuration: "${10 + (reps * 8) + 5}"
+targetZone: Z2
+rpe: "5-6"
+notes: Builds aerobic capacity with longer intervals

package/templates/swim/easy.yaml

@@ -0,0 +1,51 @@
+id: swim.easy
+name: Easy Swim
+sport: swim
+type: endurance
+category: endurance
+
+params:
+  duration:
+    type: int
+    required: true
+    default: 30
+    min: 15
+    max: 90
+    description: Duration in minutes
+
+structure:
+  warmup:
+    - type: warmup
+      name: Easy freestyle
+      duration: 5min
+      pace: Easy
+      intensity: Zone 1
+  main:
+    - type: work
+      name: Continuous swim
+      duration: "${duration - 10}min"
+      pace: "${paces.swim_easy}"
+      intensity: Zone 2
+  cooldown:
+    - type: cooldown
+      name: Easy cooldown
+      duration: 5min
+      pace: Very easy
+      intensity: Zone 1
+
+humanReadable: |
+  EASY SWIM - ${duration} minutes
+
+  WARM-UP: 5 min easy freestyle
+
+  MAIN SET:
+  ${duration - 10} min continuous swimming @ Zone 2
+  Pace: ${paces.swim_easy}
+  Focus on smooth, relaxed technique.
+
+  COOL-DOWN: 5 min very easy
+
+estimatedDuration: "${duration}"
+targetZone: Z2
+rpe: "3-4"
+notes: Aerobic base building, technique focus

package/templates/swim/openwater.yaml

@@ -0,0 +1,60 @@
+id: swim.openwater
+name: Open Water Swim
+sport: swim
+type: endurance
+category: endurance
+
+params:
+  duration:
+    type: int
+    required: true
+    default: 45
+    min: 20
+    max: 120
+    description: Duration in minutes
+
+structure:
+  warmup:
+    - type: warmup
+      name: Pool warm-up
+      description: "If starting in pool: 200m easy with sighting drills"
+      duration: 5min
+      intensity: Zone 1
+  main:
+    - type: work
+      name: Continuous open water swim
+      duration: "${duration - 10}min"
+      pace: "${paces.swim_easy}"
+      intensity: Zone 2-3
+      description: "Include sighting every 8-10 strokes, bilateral breathing"
+  cooldown:
+    - type: cooldown
+      name: Easy finish
+      duration: 5min
+      pace: Very easy
+      intensity: Zone 1
+
+humanReadable: |
+  OPEN WATER SWIM - ${duration} minutes
+
+  WARM-UP: 5 min easy (pool or gentle OW entry)
+
+  MAIN SET:
+  ${duration - 10} min continuous open water swimming
+  Pace: ${paces.swim_easy} (Zone 2-3)
+
+  Focus areas:
+  - Sight every 8-10 strokes (head up, quick look)
+  - Practice bilateral breathing
+  - Navigate to fixed landmarks
+  - Adjust for currents/conditions
+
+  COOL-DOWN: 5 min easy
+
+  Safety: Always swim with a buddy or in supervised areas.
+  Consider using a swim buoy for visibility.
+
+estimatedDuration: "${duration}"
+targetZone: Z2-Z3
+rpe: "5-6"
+notes: Open water skills - sighting, navigation, conditions

package/templates/swim/rest.yaml

@@ -0,0 +1,16 @@
+id: swim.rest
+name: Rest Day
+sport: swim
+type: rest
+category: rest
+
+humanReadable: |
+  REST DAY
+
+  Take the day off from swimming. Focus on recovery, sleep, and nutrition.
+  Light stretching or foam rolling optional.
+
+estimatedDuration: 0
+targetZone: "-"
+rpe: "1"
+notes: Complete rest from structured training

package/templates/swim/technique.yaml

@@ -0,0 +1,67 @@
+id: swim.technique
+name: Technique Swim
+sport: swim
+type: technique
+category: technique
+
+params:
+  duration:
+    type: int
+    required: true
+    default: 45
+    min: 30
+    max: 75
+    description: Duration in minutes
+
+structure:
+  warmup:
+    - type: warmup
+      name: Easy swim
+      duration: 5min
+      pace: Easy
+      intensity: Zone 1
+  main:
+    - type: work
+      name: Drill set
+      description: "6-8 x 50m drill/swim alternating, 15s rest"
+      duration: "${(duration - 15) / 2}min"
+      intensity: Zone 1-2
+    - type: work
+      name: Technique focus
+      description: "Focus on catch, pull, rotation"
+      duration: "${(duration - 15) / 2}min"
+      pace: "${paces.swim_easy}"
+      intensity: Zone 2
+  cooldown:
+    - type: cooldown
+      name: Easy swim
+      duration: 5min
+      pace: Very easy
+      intensity: Zone 1
+
+humanReadable: |
+  TECHNIQUE SWIM - ${duration} minutes
+
+  WARM-UP: 5 min easy
+
+  MAIN SET:
+  Drill/Swim Alternating (6-8 x 50m, 15s rest):
+  - Catch-up drill
+  - Fingertip drag
+  - Single-arm freestyle
+  - Full stroke with focus
+
+  Focus on:
+  - High elbow catch
+  - Hip rotation
+  - Relaxed recovery
+
+  COOL-DOWN: 5 min easy
+
+  This is a quality-over-quantity session.
+  Keep effort low, focus on form improvements.
+
+estimatedDuration: "${duration}"
+targetZone: Z1-Z2
+rpe: "3-4"
+notes: Drill-focused session for form improvement

package/templates/swim/threshold.yaml

@@ -0,0 +1,75 @@
+id: swim.threshold
+name: Threshold Swim
+sport: swim
+type: threshold
+category: threshold
+
+params:
+  reps:
+    type: int
+    required: true
+    default: 10
+    min: 6
+    max: 16
+    description: Number of 100m repeats at CSS pace
+  rest_secs:
+    type: int
+    default: 10
+    description: Rest between 100m repeats in seconds
+
+structure:
+  warmup:
+    - type: warmup
+      name: Easy swim
+      distance: 400m
+      duration: 8min
+      pace: Easy
+      intensity: Zone 1
+    - type: warmup
+      name: Build set
+      description: "4x50m build 1-4"
+      duration: 5min
+      intensity: Zone 1-3
+  main:
+    - type: intervals
+      repeats: "${reps}"
+      work:
+        type: work
+        name: 100m @ CSS
+        distance: 100m
+        pace: "${paces.css}"
+        intensity: Zone 4
+      recovery:
+        type: recovery
+        name: Rest
+        duration: "${rest_secs}s"
+  cooldown:
+    - type: cooldown
+      name: Easy swim
+      distance: 200m
+      pace: Very easy
+      intensity: Zone 1
+
+humanReadable: |
+  THRESHOLD SWIM
+
+  WARM-UP:
+  - 400m easy
+  - 4 x 50m build (1-4)
+
+  MAIN SET:
+  ${reps} x 100m @ CSS pace
+  Pace: ${paces.css}/100m
+  Rest: ${rest_secs}s between each
+
+  Maintain consistent pace throughout.
+  This is "comfortably hard" - sustainable but challenging.
+
+  COOL-DOWN: 200m easy
+
+  Total: ~${400 + 200 + (reps * 100) + 200}m
+
+estimatedDuration: "${13 + (reps * 2) + 4}"
+targetZone: Z4
+rpe: "7"
+notes: Develops lactate threshold at CSS pace