heart_rate_zones:
  zone_1: < 129 bpm
  zone_2: 129-146 bpm
  zone_3: 147-163 bpm
  zone_4: 164-181 bpm
  zone_5: '> 181 bpm'
power_zones:
  zone_1_active_recovery: < 142W
  zone_2_endurance: 142-162W
  zone_3_tempo: 163-180W
  zone_4_lactate_threshold: 181-196W
  zone_5_vo2_max: 197-224W
  zone_6_anaerobic: '> 224W'
recovery_rules:
- At least 1 full rest day per week
- Easy spin after hard workouts
- Listen to body - skip workout if overly fatigued
training_goals:
- Improve FTP (Functional Threshold Power)
- Build endurance for 100km rides
- Maintain consistent training 4-5x per week
weekly_structure:
  easy_rides: 60-70% of weekly volume
  hard_rides: 5-15% of weekly volume
  moderate_rides: 20-30% of weekly volume
workout_preferences:
- Prefer morning rides when possible
- Include variety - not just steady state
- Focus on consistency over peak performance