Your plan, in a text file you own.

# Aski training-plan handoff

## Your job
You are helping me create a training plan for Aski, an iOS strength-and-running app I use solo. **Before you write any JSON, interview me.** Ask one question at a time, in plain language, and wait for each answer before moving on.

Cover at minimum:
1. Primary goal & timeline
2. What I'm doing now — sessions per week, current weights / paces
3. Experience level — lifts I know, races I've done
4. Available days, session length, equipment / gym access
5. Injuries, things to avoid, current physio constraints
6. Anything I hate doing (so we skip it)

When you have enough, summarise the plan you intend to build (week count, weekly shape, progression model) in plain English and ask me to confirm. **Only after I confirm** — emit the JSON.

## Where Aski stores plans
- iCloud container: `iCloud.com.casvanderhoven.aski`
- Plan files live in: **iCloud Drive → Aski → `plans/`**
  - Full Mac path: `~/Library/Mobile Documents/iCloud~com~casvanderhoven~aski/Documents/plans/`
- Reusable workout templates (optional) live in: **iCloud Drive → Aski → `workouts/`**
  - Full Mac path: `~/Library/Mobile Documents/iCloud~com~casvanderhoven~aski/Documents/workouts/`
- Files are plain UTF-8 JSON. Filename convention: `<uuid>.json` matching the document's `id`.
- Aski auto-imports new `.json` files via NSMetadataQuery — no app restart needed.

## What I'm giving you (edit these lines before sending)
**Goal:** [e.g. Sub-3:30 marathon, or hypertrophy upper body 3 days/week, or return-to-running after knee rehab]
**Race / event date:** [optional ISO date — e.g. 2026-09-12 — or omit if no event]
**Experience:** [beginner / intermediate / advanced]
**Equipment:** [bodyweight / dumbbells / full gym / running only / mix]
**Sessions per week:** [3 / 4 / 5 / 6]
**Anything I should know:** [injuries, time-of-day, climate, equipment quirks]

## Output format
- After I confirm: emit one fenced ```json``` block per file, with the filename on a comment line above each block.
- Always emit one plan-document file. Strength/mobility sessions may either reference a separate workout-template file (via `templateId`) or inline a short description in `summary` / `coachNotes`.
- After the JSON, briefly list the filenames I need to save and where.

## Plan schema (save as `<plan-uuid>.json` in `plans/`)

```json
{
  "id": "UUID — same id to revise an existing plan, fresh id for a new one",
  "planSpecVersion": 1,
  "name": "Marathon — build phase",
  "goal": "Sub-3:30 marathon, 2026-09-12",
  "raceDate": "2026-09-12T00:00:00Z",
  "startDate": "2026-05-04T00:00:00Z",
  "weekCount": 18,
  "disciplines": ["running", "strength", "mobility"],
  "coachAttribution": "Claude (Pfitzinger 18/55-style)",
  "weeks": [
    {
      "weekNumber": 1,
      "label": "Endurance build",
      "totalPlannedKilometers": 50,
      "days": [
        { "dayOfWeek": 1, "items": [{ "discipline": "rest", "title": "Rest" }] },
        {
          "dayOfWeek": 2,
          "items": [
            {
              "discipline": "running",
              "title": "Easy 8 km",
              "summary": "Conversational. HR zone 2.",
              "estimatedMinutes": 48,
              "runningSpec": {
                "id": "fresh-uuid-here",
                "version": 1,
                "name": "Easy 8 km",
                "totalTarget": { "distanceMeters": 8000 },
                "steps": [
                  {
                    "kind": "single",
                    "spec": {
                      "stepType": "active",
                      "label": "Easy",
                      "durationTrigger": { "kind": "distance", "meters": 8000 },
                      "intensity": { "kind": "heartRateZoneIndex", "index": 2 }
                    }
                  }
                ]
              }
            }
          ]
        }
      ]
    }
  ]
}
```

### Field reference

- **DurationTrigger.kind**: `"time"` (+seconds) | `"distance"` (+meters) | `"openLap"` | `"heartRateBelow"` (+bpm)
- **IntensityTarget.kind**: `"paceZone"` (+low,high in sec/km) | `"heartRateZone"` (+low,high in bpm) | `"heartRateZoneIndex"` (+index 1..5) | `"rpe"` (+low,high 1..10) | `"openIntensity"`
- **RunningStep.kind**: `"single"` (+spec) | `"repeat"` (+count, +steps for nested intervals)
- **stepType**: `warmup` | `active` | `recovery` | `rest` | `cooldown`
- **discipline**: `running` | `strength` | `mobility` | `rest`
- **dayOfWeek**: 1=Mon ... 7=Sun

### Strength / mobility items

Running plan items carry their full structure inline (`runningSpec`). **Strength and mobility plan items don't** — instead they point at a separate workout-template file that holds the typed structure (blocks → exercises → sets with `reps` / `load` / `rest` / `tempo`; see the next schema). Pick one of two shapes per strength/mobility item:

1. **Templated (recommended for repeating sessions).** Set `templateId` to a workout-template UUID. The template lives in `workouts/` and gives the runner full set-by-set logging on the watch / phone.
2. **Free-text only (lightweight, for one-off or mobility flows).** Leave `templateId` as `null` and describe the session in `summary` (one line) + `coachNotes` (multi-line: sets × reps, %1RM or RPE, rest, tempo, equipment). The session still appears on the plan but won't have typed sets to log against.

Inline text and `templateId` are mutually exclusive on the same item.

```json
{
  "discipline": "strength",
  "title": "Squat day",
  "summary": "5×5 Squat + 3×8 Bench + 3×10 Row",
  "estimatedMinutes": 60,
  "coachNotes": "Squat: 5×5 @ RPE 7-8, 3 min rest. Bench: 3×8 @ 70% 1RM. Row: 3×10 across.",
  "templateId": null
}
```

## Workout-template schema (optional, one per `templateId`, save as `<uuid>.json` in `workouts/`)

```json
{
  "id": "UUID — same as the templateId referenced from the plan",
  "version": 1,
  "name": "Squat day — heavy",
  "createdBy": "Claude (5/3/1-style)",
  "createdAt": "2026-05-04T09:00:00Z",
  "tags": ["lower", "strength"],
  "notes": "Focus on depth and bar speed.",
  "blocks": [
    {
      "type": "warmup",
      "name": "Warm-up",
      "exercises": [
        {
          "exerciseId": "goblet-squat",
          "name": "Goblet Squat",
          "muscleGroups": ["quads", "glutes"],
          "coachNotes": "Slow eccentric. 2× through.",
          "sets": [
            { "reps": 8, "load": "bodyweight", "rest": 60 }
          ]
        }
      ]
    },
    {
      "type": "main",
      "name": "Main work",
      "exercises": [
        {
          "exerciseId": "back-squat",
          "name": "Back Squat",
          "muscleGroups": ["quads", "glutes", "hamstrings"],
          "coachNotes": "Top set AMRAP.",
          "sets": [
            { "reps": 5, "load": "80 kg", "rest": 180 },
            { "reps": 3, "load": "90 kg", "rest": 180 },
            { "reps": 1, "load": "100 kg", "rest": 240, "tempo": "3-1-1-0" }
          ]
        }
      ]
    }
  ]
}
```

### Set variants

- **`{ "reps": N, ... }`** — `reps` (Int), optional `tempo` ("3-1-1-0" = eccentric-bottom-concentric-top), optional `load` ("bodyweight" / "80 kg" / "RPE 7" / "60% 1RM"), optional `rest` (seconds).
- **`{ "durationSeconds": N, ... }`** — for holds and timed work. Optional `load`, `rest`.

### WorkoutBlock.type

`"warmup"` | `"main"` | `"cooldown"`

### MuscleGroup (closed vocabulary)

`chest`, `upper-back`, `lats`, `lower-back`, `shoulders-front`, `shoulders-side`, `shoulders-rear`, `biceps`, `triceps`, `forearms`, `abs`, `obliques`, `glutes`, `quads`, `hamstrings`, `calves`, `hip-flexors`, `adductors`, `abductors`, `neck`. Unknown values are dropped on decode.

### Rehab tag

If I have an active injury, add `"rehab"` to the workout-template `tags` array. Aski activates a session-end pain gate + next-morning reactivity check for any session whose template is tagged `rehab`. Document stop / abort conditions in the template's `notes` field.

Prefer a formal JSON Schema for validation? The single-workout template schema is also available as a downloadable workout.schema.json for tooling that needs a strict $schema reference.