endurance-coach 0.1.0

package/dist/schema/training-plan.d.ts

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+/**
+ * Training Plan JSON Schema
+ *
+ * Designed to be comprehensive enough for export to:
+ * - Zwift (.zwo workouts)
+ * - Garmin Connect (.fit workouts)
+ * - TrainingPeaks
+ * - Other training platforms
+ */
+export type Sport = "swim" | "bike" | "run" | "strength" | "brick" | "race" | "rest";
+export type WorkoutType = "rest" | "recovery" | "endurance" | "tempo" | "threshold" | "intervals" | "vo2max" | "sprint" | "race" | "brick" | "technique" | "openwater" | "hills" | "long";
+export type IntensityUnit = "percent_ftp" | "percent_lthr" | "hr_zone" | "pace_zone" | "rpe" | "css_offset";
+export type DurationUnit = "seconds" | "minutes" | "hours" | "meters" | "kilometers" | "miles" | "yards" | "laps";
+export type StepType = "warmup" | "work" | "recovery" | "rest" | "cooldown" | "interval_set";
+export type SwimDistanceUnit = "meters" | "yards";
+export type LandDistanceUnit = "kilometers" | "miles";
+export type FirstDayOfWeek = "monday" | "sunday";
+export interface UnitPreferences {
+    swim: SwimDistanceUnit;
+    bike: LandDistanceUnit;
+    run: LandDistanceUnit;
+    firstDayOfWeek: FirstDayOfWeek;
+}
+export declare const defaultPreferences: UnitPreferences;
+export interface IntensityTarget {
+    unit: IntensityUnit;
+    value: number;
+    valueLow?: number;
+    valueHigh?: number;
+    description?: string;
+}
+export interface DurationTarget {
+    unit: DurationUnit;
+    value: number;
+}
+export interface WorkoutStep {
+    type: StepType;
+    name?: string;
+    duration: DurationTarget;
+    intensity: IntensityTarget;
+    cadence?: {
+        low: number;
+        high: number;
+    };
+    notes?: string;
+}
+export interface IntervalSet {
+    type: "interval_set";
+    name?: string;
+    repeats: number;
+    steps: WorkoutStep[];
+}
+export interface StructuredWorkout {
+    warmup?: WorkoutStep[];
+    main: (WorkoutStep | IntervalSet)[];
+    cooldown?: WorkoutStep[];
+    totalDuration?: DurationTarget;
+    estimatedTSS?: number;
+    estimatedIF?: number;
+}
+export interface Workout {
+    id: string;
+    sport: Sport;
+    type: WorkoutType;
+    name: string;
+    description: string;
+    durationMinutes?: number;
+    distanceMeters?: number;
+    primaryZone?: string;
+    targetHR?: {
+        low: number;
+        high: number;
+    };
+    targetPower?: {
+        low: number;
+        high: number;
+    };
+    targetPace?: {
+        low: string;
+        high: string;
+    };
+    rpe?: number;
+    structure?: StructuredWorkout;
+    humanReadable?: string;
+    completed: boolean;
+    completedAt?: string;
+    actualDuration?: number;
+    actualDistance?: number;
+    notes?: string;
+}
+export interface TrainingDay {
+    date: string;
+    dayOfWeek: string;
+    workouts: Workout[];
+}
+export interface WeekSummary {
+    totalHours: number;
+    totalTSS?: number;
+    bySport: {
+        [key in Sport]?: {
+            sessions: number;
+            hours: number;
+            km?: number;
+        };
+    };
+}
+export interface TrainingWeek {
+    weekNumber: number;
+    startDate: string;
+    endDate: string;
+    phase: string;
+    focus: string;
+    targetHours: number;
+    days: TrainingDay[];
+    summary: WeekSummary;
+    isRecoveryWeek: boolean;
+}
+export interface HeartRateZones {
+    lthr: number;
+    zones: {
+        zone: number;
+        name: string;
+        percentLow: number;
+        percentHigh: number;
+        hrLow: number;
+        hrHigh: number;
+    }[];
+}
+export interface PowerZones {
+    ftp: number;
+    zones: {
+        zone: number;
+        name: string;
+        percentLow: number;
+        percentHigh: number;
+        wattsLow: number;
+        wattsHigh: number;
+    }[];
+}
+export interface SwimZones {
+    css: string;
+    cssSeconds: number;
+    zones: {
+        zone: number;
+        name: string;
+        paceOffset: number;
+        pace: string;
+    }[];
+}
+export interface PaceZones {
+    thresholdPace: string;
+    thresholdPaceSeconds: number;
+    zones: {
+        zone: string;
+        name: string;
+        pace: string;
+        paceSeconds: number;
+    }[];
+}
+export interface AthleteZones {
+    run?: {
+        hr?: HeartRateZones;
+        pace?: PaceZones;
+    };
+    bike?: {
+        hr?: HeartRateZones;
+        power?: PowerZones;
+    };
+    swim?: SwimZones;
+    maxHR?: number;
+    restingHR?: number;
+    weight?: number;
+}
+export interface AthleteAssessment {
+    foundation: {
+        raceHistory: string[];
+        peakTrainingLoad: number;
+        foundationLevel: "beginner" | "intermediate" | "advanced" | "elite";
+        yearsInSport: number;
+    };
+    currentForm: {
+        weeklyVolume: {
+            total: number;
+            swim?: number;
+            bike?: number;
+            run?: number;
+        };
+        longestSessions: {
+            swim?: number;
+            bike?: number;
+            run?: number;
+        };
+        consistency: number;
+        timeSincePeakFitness?: string;
+        reasonForTimeOff?: string;
+    };
+    strengths: {
+        sport: Sport;
+        evidence: string;
+    }[];
+    limiters: {
+        sport: Sport;
+        evidence: string;
+    }[];
+    constraints: string[];
+}
+export interface TrainingPhase {
+    name: string;
+    startWeek: number;
+    endWeek: number;
+    focus: string;
+    weeklyHoursRange: {
+        low: number;
+        high: number;
+    };
+    keyWorkouts: string[];
+    physiologicalGoals: string[];
+}
+export interface RaceStrategy {
+    event: {
+        name: string;
+        date: string;
+        type: string;
+        distances?: {
+            swim?: number;
+            bike?: number;
+            run?: number;
+        };
+    };
+    pacing: {
+        swim?: {
+            target: string;
+            notes: string;
+        };
+        bike?: {
+            targetPower: string;
+            targetHR: string;
+            notes: string;
+        };
+        run?: {
+            targetPace: string;
+            targetHR: string;
+            notes: string;
+        };
+    };
+    nutrition: {
+        preRace: string;
+        during: {
+            carbsPerHour: number;
+            fluidPerHour: string;
+            products: string[];
+        };
+        notes: string;
+    };
+    taper: {
+        startDate: string;
+        volumeReduction: number;
+        notes: string;
+    };
+    raceDay: {
+        wakeUpTime?: string;
+        preRaceMeal?: string;
+        warmUp?: string;
+        mentalCues?: string[];
+    };
+}
+export interface TrainingPlan {
+    version: "1.0";
+    meta: {
+        id: string;
+        athlete: string;
+        event: string;
+        eventDate: string;
+        planStartDate: string;
+        planEndDate: string;
+        createdAt: string;
+        updatedAt: string;
+        totalWeeks: number;
+        generatedBy: string;
+    };
+    preferences: UnitPreferences;
+    assessment: AthleteAssessment;
+    zones: AthleteZones;
+    phases: TrainingPhase[];
+    weeks: TrainingWeek[];
+    raceStrategy: RaceStrategy;
+}
+export declare const exampleWorkout: Workout;

package/dist/schema/training-plan.js

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+/**
+ * Training Plan JSON Schema
+ *
+ * Designed to be comprehensive enough for export to:
+ * - Zwift (.zwo workouts)
+ * - Garmin Connect (.fit workouts)
+ * - TrainingPeaks
+ * - Other training platforms
+ */
+// Default preferences (metric)
+export const defaultPreferences = {
+    swim: "meters",
+    bike: "kilometers",
+    run: "kilometers",
+    firstDayOfWeek: "monday",
+};
+// ============================================================================
+// Example/Template
+// ============================================================================
+export const exampleWorkout = {
+    id: "week1-tue-swim",
+    sport: "swim",
+    type: "technique",
+    name: "Technique + Endurance",
+    description: "Focus on catch and pull mechanics with aerobic base work",
+    durationMinutes: 60,
+    distanceMeters: 2500,
+    primaryZone: "Zone 2",
+    targetHR: { low: 120, high: 135 },
+    structure: {
+        warmup: [
+            {
+                type: "warmup",
+                name: "Easy swim",
+                duration: { unit: "meters", value: 300 },
+                intensity: { unit: "css_offset", value: 15, description: "CSS + 15s/100m" },
+            },
+            {
+                type: "warmup",
+                name: "Drill set",
+                duration: { unit: "meters", value: 200 },
+                intensity: { unit: "rpe", value: 3, description: "Easy" },
+                notes: "4x50m: catch-up, fingertip drag, fist drill, swim",
+            },
+        ],
+        main: [
+            {
+                type: "interval_set",
+                name: "Threshold set",
+                repeats: 5,
+                steps: [
+                    {
+                        type: "work",
+                        duration: { unit: "meters", value: 100 },
+                        intensity: { unit: "css_offset", value: 0, description: "CSS pace" },
+                    },
+                    {
+                        type: "rest",
+                        duration: { unit: "seconds", value: 15 },
+                        intensity: { unit: "rpe", value: 1 },
+                    },
+                ],
+            },
+            {
+                type: "work",
+                name: "Aerobic pull",
+                duration: { unit: "meters", value: 800 },
+                intensity: { unit: "css_offset", value: 10, description: "CSS + 10s" },
+                notes: "With pull buoy, focus on rotation",
+            },
+        ],
+        cooldown: [
+            {
+                type: "cooldown",
+                name: "Easy swim",
+                duration: { unit: "meters", value: 200 },
+                intensity: { unit: "rpe", value: 2 },
+            },
+        ],
+        totalDuration: { unit: "minutes", value: 60 },
+        estimatedTSS: 45,
+    },
+    humanReadable: `Warm-up: 300m easy, 4x50m drills
+Main: 5x100m @ CSS, 15s rest
+      800m pull @ CSS+10
+Cool-down: 200m easy`,
+    completed: false,
+};