zone-base

# Zone Base

Most of the week stays easy. Protect Zone 2. Progress volume slowly.

Inspired by SkillMedev zone-2-cardio-plan (MIT). Original Grok remake. Not medical advice. Complements lift-log (strength) without replacing it.

Read `references/clearance.md` before you write the block. Fill the three templates.

## When to use
- Zone 2, aerobic base, easy endurance, steady-state cardio
- Heart-rate zones, improve resting HR, build time-on-feet or bike/row engine
- Polarized week: mostly easy, one harder stimulus

## When NOT to use
- Cardiac risk, HR meds, return from illness/injury without clearance
- Strength or hypertrophy programming (use lift-log)
- Pure HIIT/circuit blocks as the main ask
- Mobility-only asks (use desk-mobility)

## Inputs
- Age (for rough max HR estimate), resting HR if known
- Goal (base, event, general health)
- Joints / preferred modality (run, bike, row, ruck, mix)
- Days available per week
- Current easy session length

## Procedure
1. Read `references/clearance.md`. If it trips, stop and send them to a physician first.
2. Estimate max HR as 220 - age and label it rough (+/- 10-15 bpm individual error). Publish zones in bpm:
   - Z1 50-60%, Z2 60-70%, Z3 70-80%, Z4 80-90%, Z5 90-100% of max.
3. Talk test for Z2: full sentences possible but not preferred. If they cannot talk, they are too high.
4. Pick a primary modality they will repeat 45+ minutes without joint pain. Mix only to manage impact.
5. Build a polarized week (~80% time in Z1-2, ~20% harder). Typical 4-day: three Z2 sessions + one Z4/5 interval day with easy/rest on either side.
6. Z2 sessions start 30-45 min and grow toward 60-90 for the long day. Below ~30 min the aerobic signal is thin.
7. One weekly VO2/threshold stimulus max in a base block (example formats: 4x4 hard / 3 easy, or 5x3 / 3).
8. Progress weekly Z2 time by at most ~10%. Three build weeks, then a recovery week at ~60% volume.
9. Name a retest benchmark (longer continuous Z2, pace at same HR, resting HR, or a timed distance).
10. Fill `templates/zone-table.md`, `templates/week-block.md`, and `templates/progress-rule.md`.

## Output format
- Zone table in bpm with estimate caveat
- 4-week calendar (sessions named by zone, duration, format; week 4 recovery)
- Progression rule + benchmark
- Clearance caveat up front
- One line: not medical advice

## Safety
- Follow `references/clearance.md` with no exceptions.
- Do not chase pace on Z2 days. Cap volume ramps. Do not stack multiple hard days in a base block.
- No cardiac diagnosis or treatment claims.

## Stop conditions
- Block delivered, or refused because a physician must clear them first