endurance-coach 0.1.0 → 1.0.0

package/package.json

@@ -1,6 +1,6 @@
 {
   "name": "endurance-coach",
-  "version": "0.1.0",
+  "version": "1.0.0",
   "author": "Felix Rieseberg",
   "contributors": [
     "Shiva Prasad <sp@shiv19.com> (https://shiv19.com)"
@@ -55,6 +55,7 @@
     "jszip": "^3.10.1",
     "open": "^10.1.0",
     "undici": "^7.16.0",
+    "yaml": "^2.8.2",
     "zod": "^4.3.5"
   },
   "devDependencies": {

package/templates/bike/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/bike/easy.yaml

@@ -0,0 +1,38 @@
+id: bike.easy
+name: Easy Ride
+sport: bike
+type: endurance
+category: endurance
+
+params:
+  duration:
+    type: int
+    required: true
+    default: 60
+    min: 30
+    max: 120
+    description: Duration in minutes
+
+structure:
+  main:
+    - type: work
+      name: Easy Ride
+      duration: "${duration}min"
+      power: "< 55% FTP"
+      intensity: Zone 1-2
+
+humanReadable: |
+  EASY RIDE - ${duration} minutes
+
+  Ride at a comfortable pace throughout.
+  Power: Under 55% FTP (Recovery/Zone 1-2)
+  Heart Rate: Zone 1-2
+
+  Keep effort very light. This is active recovery.
+  Spin easy, keep cadence comfortable (85-95 rpm).
+  Stay in the small ring if needed.
+
+estimatedDuration: "${duration}"
+targetZone: Z1-Z2
+rpe: "2-3"
+notes: Active recovery, easy spinning

package/templates/bike/endurance.yaml

@@ -0,0 +1,42 @@
+id: bike.endurance
+name: Endurance Ride
+sport: bike
+type: endurance
+category: endurance
+
+params:
+  duration:
+    type: int
+    required: true
+    default: 120
+    min: 60
+    max: 360
+    description: Duration in minutes
+
+structure:
+  main:
+    - type: work
+      name: Endurance Ride
+      duration: "${duration}min"
+      power: "56-75% FTP"
+      intensity: Zone 2
+
+humanReadable: |
+  ENDURANCE RIDE - ${duration} minutes
+
+  Steady aerobic riding at Zone 2.
+  Power: 56-75% FTP
+  Heart Rate: Zone 2
+
+  Maintain a consistent, sustainable effort.
+  Cadence: 80-95 rpm
+  You should be able to hold a conversation.
+
+  For rides over 2 hours:
+  - Fuel with 30-60g carbs/hour
+  - Stay hydrated (500-750ml/hour)
+
+estimatedDuration: "${duration}"
+targetZone: Z2
+rpe: "4-5"
+notes: Aerobic base building, long steady state

package/templates/bike/hills.yaml

@@ -0,0 +1,80 @@
+id: bike.hills
+name: Hill Repeats
+sport: bike
+type: hills
+category: strength
+
+params:
+  reps:
+    type: int
+    required: true
+    default: 5
+    min: 3
+    max: 8
+    description: Number of hill repeats
+  climb_mins:
+    type: int
+    default: 6
+    min: 4
+    max: 10
+    description: Duration of each climb in minutes
+  warmup_mins:
+    type: int
+    default: 20
+    description: Warmup duration in minutes
+  cooldown_mins:
+    type: int
+    default: 15
+    description: Cooldown duration in minutes
+
+structure:
+  warmup:
+    - type: warmup
+      name: Easy spin to climb
+      duration: "${warmup_mins}min"
+      power: "< 65% FTP"
+      intensity: Zone 1-2
+  main:
+    - type: intervals
+      repeats: "${reps}"
+      work:
+        type: work
+        name: Hill climb
+        duration: "${climb_mins}min"
+        power: "100-110% FTP"
+        intensity: Zone 4-5
+        description: "4-8% grade, seated or standing"
+      recovery:
+        type: recovery
+        name: Descent recovery
+        duration: "Descent"
+        intensity: Zone 1
+        description: "Easy spin down"
+  cooldown:
+    - type: cooldown
+      name: Easy spin home
+      duration: "${cooldown_mins}min"
+      power: "< 55% FTP"
+      intensity: Zone 1
+
+humanReadable: |
+  HILL REPEATS
+
+  WARM-UP: ${warmup_mins} min easy spin to the climb
+
+  MAIN SET:
+  ${reps} x ${climb_mins} min climbs @ 100-110% FTP
+  Recover on the descent
+
+  Find a 4-8% grade climb that takes ~${climb_mins} min.
+  Alternate seated/standing as needed.
+  Focus on steady power output, not speed.
+
+  COOL-DOWN: ${cooldown_mins} min easy spin home
+
+  Total: ~${warmup_mins + (reps * climb_mins * 2) + cooldown_mins} min
+
+estimatedDuration: "${warmup_mins + (reps * climb_mins * 2) + cooldown_mins}"
+targetZone: Z4-Z5
+rpe: "7-8"
+notes: Climbing strength and power development

package/templates/bike/overunders.yaml

@@ -0,0 +1,81 @@
+id: bike.overunders
+name: Over-Under Intervals
+sport: bike
+type: threshold
+category: threshold
+
+params:
+  sets:
+    type: int
+    required: true
+    default: 3
+    min: 2
+    max: 5
+    description: Number of over-under sets
+  cycles_per_set:
+    type: int
+    default: 3
+    description: Number of over-under cycles per set
+  warmup_mins:
+    type: int
+    default: 20
+    description: Warmup duration in minutes
+  cooldown_mins:
+    type: int
+    default: 15
+    description: Cooldown duration in minutes
+
+structure:
+  warmup:
+    - type: warmup
+      name: Progressive with accelerations
+      description: "20min with 3x30s accelerations"
+      duration: "${warmup_mins}min"
+      intensity: Zone 1-3
+  main:
+    - type: intervals
+      repeats: "${sets}"
+      work:
+        type: work
+        name: Over-under set
+        description: "(2min @ 95% FTP + 1min @ 108% FTP) x ${cycles_per_set}"
+        duration: "${cycles_per_set * 3}min"
+        intensity: Zone 4-5a
+      recovery:
+        type: recovery
+        name: Easy spin
+        duration: 5min
+        power: "< 55% FTP"
+        intensity: Zone 1
+  cooldown:
+    - type: cooldown
+      name: Easy spin
+      duration: "${cooldown_mins}min"
+      power: "< 55% FTP"
+      intensity: Zone 1
+
+humanReadable: |
+  OVER-UNDER INTERVALS
+
+  WARM-UP: ${warmup_mins} min with 3x30s accelerations
+
+  MAIN SET:
+  ${sets} sets of:
+    (2 min @ 95% FTP + 1 min @ 108% FTP) x ${cycles_per_set}
+  5 min easy recovery between sets
+
+  Each ${cycles_per_set * 3} min set alternates:
+  - "Under": 2 min just below threshold (95% FTP)
+  - "Over": 1 min above threshold (108% FTP)
+
+  This teaches your body to clear lactate while riding.
+
+  COOL-DOWN: ${cooldown_mins} min Zone 1
+
+  Total: ~${warmup_mins + (sets * cycles_per_set * 3) + ((sets - 1) * 5) + cooldown_mins} min
+  TSS: ~85
+
+estimatedDuration: "${warmup_mins + (sets * cycles_per_set * 3) + ((sets - 1) * 5) + cooldown_mins}"
+targetZone: Z4-Z5a
+rpe: "7-8"
+notes: Threshold extension - lactate clearance training

package/templates/bike/rest.yaml

@@ -0,0 +1,16 @@
+id: bike.rest
+name: Rest Day
+sport: bike
+type: rest
+category: rest
+
+humanReadable: |
+  REST DAY
+
+  Take the day off from cycling. 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/bike/sweetspot.yaml

@@ -0,0 +1,80 @@
+id: bike.sweetspot
+name: Sweet Spot Ride
+sport: bike
+type: threshold
+category: threshold
+
+params:
+  ss_mins:
+    type: int
+    required: true
+    default: 60
+    min: 20
+    max: 90
+    description: Total sweet spot duration in minutes
+  sets:
+    type: int
+    default: 3
+    min: 2
+    max: 4
+    description: Number of sweet spot intervals
+  warmup_mins:
+    type: int
+    default: 20
+    description: Warmup duration in minutes
+  cooldown_mins:
+    type: int
+    default: 15
+    description: Cooldown duration in minutes
+
+structure:
+  warmup:
+    - type: warmup
+      name: Easy with openers
+      description: "Zone 2 with 2x1min high-cadence"
+      duration: "${warmup_mins}min"
+      intensity: Zone 2
+  main:
+    - type: intervals
+      repeats: "${sets}"
+      work:
+        type: work
+        name: Sweet spot interval
+        duration: "${ss_mins / sets}min"
+        power: "88-93% FTP"
+        intensity: Zone 3-4
+      recovery:
+        type: recovery
+        name: Easy spin
+        duration: 5min
+        power: "< 55% FTP"
+        intensity: Zone 1
+  cooldown:
+    - type: cooldown
+      name: Easy spin
+      duration: "${cooldown_mins}min"
+      power: "< 55% FTP"
+      intensity: Zone 1
+
+humanReadable: |
+  SWEET SPOT RIDE
+
+  WARM-UP: ${warmup_mins} min Zone 2, include 2x1min high-cadence
+
+  MAIN SET:
+  ${sets} x ${ss_mins / sets} min @ Sweet Spot (88-93% FTP)
+  5 min easy spin between intervals
+
+  Power: 88-93% FTP
+  This is the "sweet spot" - high training benefit, manageable fatigue.
+  Challenging but sustainable for the full interval.
+
+  COOL-DOWN: ${cooldown_mins} min Zone 1
+
+  Total: ~${warmup_mins + ss_mins + (sets * 5) + cooldown_mins} min
+  TSS: ~80
+
+estimatedDuration: "${warmup_mins + ss_mins + (sets * 5) + cooldown_mins}"
+targetZone: Z3-Z4
+rpe: "6-7"
+notes: Build phase staple - high benefit, moderate cost

package/templates/bike/tempo.yaml

@@ -0,0 +1,79 @@
+id: bike.tempo
+name: Tempo Ride
+sport: bike
+type: tempo
+category: tempo
+
+params:
+  tempo_mins:
+    type: int
+    required: true
+    default: 40
+    min: 15
+    max: 90
+    description: Total tempo duration in minutes
+  sets:
+    type: int
+    default: 2
+    min: 1
+    max: 4
+    description: Number of tempo intervals
+  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 spin
+      duration: "${warmup_mins}min"
+      power: "< 55% FTP"
+      intensity: Zone 1-2
+  main:
+    - type: intervals
+      repeats: "${sets}"
+      work:
+        type: work
+        name: Tempo interval
+        duration: "${tempo_mins / sets}min"
+        power: "76-90% FTP"
+        intensity: Zone 3
+      recovery:
+        type: recovery
+        name: Easy spin
+        duration: 5min
+        power: "< 55% FTP"
+        intensity: Zone 1
+  cooldown:
+    - type: cooldown
+      name: Easy spin
+      duration: "${cooldown_mins}min"
+      power: "< 55% FTP"
+      intensity: Zone 1
+
+humanReadable: |
+  TEMPO RIDE
+
+  WARM-UP: ${warmup_mins} min easy Zone 1-2
+
+  MAIN SET:
+  ${sets} x ${tempo_mins / sets} min @ Tempo (76-90% FTP)
+  5 min easy spin between intervals
+
+  Power: 76-90% FTP
+  Cadence: 85-95 rpm
+  This is "comfortably hard" - sustainable but focused.
+
+  COOL-DOWN: ${cooldown_mins} min easy
+
+  Total: ~${warmup_mins + tempo_mins + (sets * 5) + cooldown_mins} min
+
+estimatedDuration: "${warmup_mins + tempo_mins + (sets * 5) + cooldown_mins}"
+targetZone: Z3
+rpe: "6"
+notes: Muscular endurance development

package/templates/bike/threshold.yaml

@@ -0,0 +1,83 @@
+id: bike.threshold
+name: Threshold Intervals
+sport: bike
+type: threshold
+category: threshold
+
+params:
+  reps:
+    type: int
+    required: true
+    default: 3
+    min: 2
+    max: 5
+    description: Number of threshold intervals
+  interval_mins:
+    type: int
+    default: 10
+    min: 8
+    max: 20
+    description: Duration of each threshold interval
+  rest_mins:
+    type: int
+    default: 5
+    description: Recovery between intervals in minutes
+  warmup_mins:
+    type: int
+    default: 20
+    description: Warmup duration in minutes
+  cooldown_mins:
+    type: int
+    default: 15
+    description: Cooldown duration in minutes
+
+structure:
+  warmup:
+    - type: warmup
+      name: Progressive warmup
+      description: "Zone 1 to Zone 3"
+      duration: "${warmup_mins}min"
+      intensity: Zone 1-3
+  main:
+    - type: intervals
+      repeats: "${reps}"
+      work:
+        type: work
+        name: Threshold interval
+        duration: "${interval_mins}min"
+        power: "95-105% FTP"
+        intensity: Zone 4
+      recovery:
+        type: recovery
+        name: Easy spin
+        duration: "${rest_mins}min"
+        power: "< 55% FTP"
+        intensity: Zone 1
+  cooldown:
+    - type: cooldown
+      name: Easy spin
+      duration: "${cooldown_mins}min"
+      power: "< 55% FTP"
+      intensity: Zone 1
+
+humanReadable: |
+  THRESHOLD INTERVALS
+
+  WARM-UP: ${warmup_mins} min progressive (Zone 1 → Zone 3)
+
+  MAIN SET:
+  ${reps} x ${interval_mins} min @ 95-105% FTP
+  ${rest_mins} min easy spin recovery between each
+
+  Power: 95-105% FTP
+  This is hard, sustained effort at lactate threshold.
+  You should be able to complete all reps at target power.
+
+  COOL-DOWN: ${cooldown_mins} min Zone 1
+
+  Total: ~${warmup_mins + (reps * interval_mins) + ((reps - 1) * rest_mins) + cooldown_mins} min
+
+estimatedDuration: "${warmup_mins + (reps * interval_mins) + ((reps - 1) * rest_mins) + cooldown_mins}"
+targetZone: Z4
+rpe: "7-8"
+notes: Lactate threshold development

package/templates/bike/vo2max.yaml

@@ -0,0 +1,84 @@
+id: bike.vo2max
+name: VO2max Intervals
+sport: bike
+type: vo2max
+category: speed
+
+params:
+  reps:
+    type: int
+    required: true
+    default: 5
+    min: 3
+    max: 8
+    description: Number of VO2max intervals
+  interval_mins:
+    type: int
+    default: 5
+    min: 3
+    max: 6
+    description: Duration of each VO2max interval
+  rest_mins:
+    type: int
+    default: 5
+    description: Recovery between intervals in minutes
+  warmup_mins:
+    type: int
+    default: 20
+    description: Warmup duration in minutes
+  cooldown_mins:
+    type: int
+    default: 15
+    description: Cooldown duration in minutes
+
+structure:
+  warmup:
+    - type: warmup
+      name: Progressive warmup
+      description: "Progressive to Zone 3"
+      duration: "${warmup_mins}min"
+      intensity: Zone 1-3
+  main:
+    - type: intervals
+      repeats: "${reps}"
+      work:
+        type: work
+        name: VO2max interval
+        duration: "${interval_mins}min"
+        power: "106-120% FTP"
+        intensity: Zone 5
+      recovery:
+        type: recovery
+        name: Easy spin
+        duration: "${rest_mins}min"
+        power: "50% FTP"
+        intensity: Zone 1
+  cooldown:
+    - type: cooldown
+      name: Easy spin
+      duration: "${cooldown_mins}min"
+      power: "< 55% FTP"
+      intensity: Zone 1
+
+humanReadable: |
+  VO2MAX INTERVALS
+
+  WARM-UP: ${warmup_mins} min progressive to Zone 3
+
+  MAIN SET:
+  ${reps} x ${interval_mins} min @ 106-120% FTP
+  ${rest_mins} min @ 50% FTP recovery between each
+
+  Power: 106-120% FTP
+  This is HARD. Breathing will be labored.
+  Maintain consistent power across all intervals.
+
+  COOL-DOWN: ${cooldown_mins} min easy spin
+
+  Total: ~${warmup_mins + (reps * interval_mins) + ((reps - 1) * rest_mins) + cooldown_mins} min
+  TSS: ~90
+
+estimatedDuration: "${warmup_mins + (reps * interval_mins) + ((reps - 1) * rest_mins) + cooldown_mins}"
+targetZone: Z5
+rpe: "8-9"
+notes: Peak phase - VO2max development

package/templates/brick/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/brick/halfironman.yaml

@@ -0,0 +1,72 @@
+id: brick.halfironman
+name: Half Ironman Brick
+sport: brick
+type: brick
+category: race
+
+params:
+  bike_hrs:
+    type: number
+    required: true
+    default: 3
+    min: 2
+    max: 4
+    description: Bike duration in hours
+  run_mins:
+    type: int
+    required: true
+    default: 45
+    min: 30
+    max: 60
+    description: Run duration in minutes
+
+structure:
+  main:
+    - type: work
+      name: Bike - Endurance
+      duration: "${(bike_hrs - 1) * 60}min"
+      power: "56-75% FTP"
+      intensity: Zone 2
+    - type: work
+      name: Bike - Race simulation
+      duration: 60min
+      power: "68-76% FTP"
+      intensity: Zone 2-3
+      description: "Final hour at race effort"
+    - type: rest
+      name: T2
+      duration: 3min
+      description: "Transition practice"
+    - type: work
+      name: Run - Easy/Moderate
+      duration: "${run_mins}min"
+      pace: "${paces.easy}"
+      intensity: Zone 2
+
+humanReadable: |
+  HALF IRONMAN BRICK
+
+  BIKE: ${bike_hrs} hours total
+  - ${bike_hrs - 1} hr Zone 2 endurance
+  - 1 hr @ race effort (68-76% FTP, Zone 2-3)
+
+  T2: Transition practice
+
+  RUN: ${run_mins} min easy
+  Pace: ${paces.easy}
+
+  Purpose: Fatigue adaptation for 70.3 racing.
+  The goal is to finish the bike on tired legs,
+  then practice running smoothly.
+
+  Nutrition practice:
+  - 60-80g carbs/hour on bike
+  - Start fueling early
+  - Practice race-day nutrition plan
+
+  Total: ~${bike_hrs * 60 + run_mins + 3} min
+
+estimatedDuration: "${bike_hrs * 60 + run_mins + 3}"
+targetZone: Z2-Z3
+rpe: "5-6"
+notes: 70.3 race preparation - fatigue adaptation