endurance-coach 0.1.1 → 1.0.0

package/templates/brick/ironman.yaml

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+id: brick.ironman
+name: Ironman Brick
+sport: brick
+type: brick
+category: race
+
+params:
+  bike_hrs:
+    type: number
+    required: true
+    default: 5
+    min: 4
+    max: 6
+    description: Bike duration in hours
+  run_mins:
+    type: int
+    required: true
+    default: 60
+    min: 30
+    max: 75
+    description: Run duration in minutes
+
+structure:
+  main:
+    - type: work
+      name: Bike - Endurance
+      duration: "${(bike_hrs - 1.5) * 60}min"
+      power: "56-70% FTP"
+      intensity: Zone 2
+    - type: work
+      name: Bike - Race simulation
+      duration: 90min
+      power: "65-75% FTP"
+      intensity: Zone 2
+      description: "Final 90min at race effort"
+    - type: rest
+      name: T2
+      duration: 5min
+      description: "Transition - change clothes if needed"
+    - type: work
+      name: Run - Easy
+      duration: "${run_mins}min"
+      pace: "${paces.easy} or easier"
+      intensity: Zone 1-2
+
+humanReadable: |
+  IRONMAN BRICK
+
+  BIKE: ${bike_hrs} hours total
+  - ${bike_hrs - 1.5} hr Zone 2 endurance
+  - 90 min @ race effort (65-75% FTP)
+
+  T2: Full transition practice (may include clothes change)
+
+  RUN: ${run_mins} min easy
+  Pace: ${paces.easy} or easier
+
+  Purpose: Pacing and nutrition practice for Ironman.
+  This is NOT about going hard - it's about:
+  - Practicing race nutrition (80g carbs/hour)
+  - Learning your sustainable bike power
+  - Running on extremely fatigued legs
+
+  You should feel tired but controlled.
+  If you can't run after - bike was too hard.
+
+  Total: ~${bike_hrs * 60 + run_mins + 5} min
+
+estimatedDuration: "${bike_hrs * 60 + run_mins + 5}"
+targetZone: Z2
+rpe: "5"
+notes: Ironman race simulation - pacing and nutrition

package/templates/brick/olympic.yaml

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+id: brick.olympic
+name: Olympic Brick
+sport: brick
+type: brick
+category: race
+
+params:
+  bike_mins:
+    type: int
+    required: true
+    default: 90
+    min: 60
+    max: 120
+    description: Bike duration in minutes
+  run_mins:
+    type: int
+    required: true
+    default: 30
+    min: 15
+    max: 45
+    description: Run duration in minutes
+  race_effort_mins:
+    type: int
+    default: 30
+    description: Minutes at race effort on bike
+
+structure:
+  main:
+    - type: work
+      name: Bike - Warmup/Endurance
+      duration: "${bike_mins - race_effort_mins}min"
+      power: "56-75% FTP"
+      intensity: Zone 2
+    - type: work
+      name: Bike - Race effort
+      duration: "${race_effort_mins}min"
+      power: "76-90% FTP"
+      intensity: Zone 3-4
+    - type: rest
+      name: T2
+      duration: 2min
+      description: "Quick transition practice"
+    - type: work
+      name: Run - Race pace
+      duration: "${run_mins}min"
+      pace: "${paces.tempo} to ${paces.threshold}"
+      intensity: Zone 3-4
+
+humanReadable: |
+  OLYMPIC BRICK
+
+  BIKE: ${bike_mins} min total
+  - ${bike_mins - race_effort_mins} min Zone 2 warmup/endurance
+  - ${race_effort_mins} min @ race effort (76-90% FTP)
+
+  T2: Quick transition practice
+
+  RUN: ${run_mins} min @ race pace
+  Pace: ${paces.tempo} to ${paces.threshold}
+
+  Purpose: Pace calibration for Olympic distance.
+  Practice race nutrition during bike portion.
+  Run should feel "comfortably hard."
+
+  Total: ~${bike_mins + run_mins + 2} min
+
+estimatedDuration: "${bike_mins + run_mins + 2}"
+targetZone: Z3-Z4
+rpe: "6-7"
+notes: Olympic triathlon race simulation and pacing

package/templates/brick/sprint.yaml

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+id: brick.sprint
+name: Sprint Brick
+sport: brick
+type: brick
+category: race
+
+params:
+  bike_mins:
+    type: int
+    required: true
+    default: 45
+    min: 30
+    max: 60
+    description: Bike duration in minutes
+  run_mins:
+    type: int
+    required: true
+    default: 15
+    min: 10
+    max: 25
+    description: Run duration in minutes
+  race_effort_mins:
+    type: int
+    default: 10
+    description: Minutes at race effort on bike
+
+structure:
+  main:
+    - type: work
+      name: Bike - Warmup
+      duration: "${bike_mins - race_effort_mins}min"
+      power: "56-75% FTP"
+      intensity: Zone 2
+    - type: work
+      name: Bike - Race effort
+      duration: "${race_effort_mins}min"
+      power: "Race pace"
+      intensity: Zone 4
+    - type: rest
+      name: T2
+      duration: 2min
+      description: "Quick transition practice"
+    - type: work
+      name: Run - Race pace
+      duration: "${run_mins}min"
+      pace: "${paces.threshold}"
+      intensity: Zone 4
+
+humanReadable: |
+  SPRINT BRICK
+
+  BIKE: ${bike_mins} min total
+  - ${bike_mins - race_effort_mins} min Zone 2
+  - ${race_effort_mins} min @ race effort (Zone 4)
+
+  T2: Quick transition - practice speed!
+
+  RUN: ${run_mins} min @ race pace
+  Pace: ${paces.threshold}
+
+  Purpose: Practice running off the bike at race pace.
+  Legs will feel heavy initially - that's normal.
+  Focus on quick cadence to find your run legs.
+
+  Total: ~${bike_mins + run_mins + 2} min
+
+estimatedDuration: "${bike_mins + run_mins + 2}"
+targetZone: Z4
+rpe: "7"
+notes: Sprint triathlon race simulation