Piano Allenamento AI

{
  "month_number": 1,
  "phase": "build",
  "generation_note": "Mese con mezza maratona la settimana 3",
  "explanation": "Settimana di costruzione con focus forza in bici, tecnica in acqua e ritmo gara in corsa.",
  "weeks": [
    {
      "week_number": 1,
      "week_start": "2025-11-03",
      "sessions": [
        {
          "day_of_week": 0,
          "discipline": "swim",
          "session_type": "technique_endurance",
          "duration_min": 75,
          "intensity_zone": "Z2",
          "pace": "2:10/100m",
          "distance_km": 2.8,
          "tss": 52,
          "notes": "WU 300 Z1 + 6x50 tecnica r20\"; Main 3x400 Z2 r45\"; CD 200.",
          "is_recovery": false,
          "race_related": false
        },
        {
          "day_of_week": 1,
          "discipline": "bike",
          "session_type": "sweetspot",
          "duration_min": 90,
          "intensity_zone": "Z3",
          "pace": "210-230W",
          "distance_km": 45.0,
          "tss": 68,
          "notes": "Rulli: WU 15' Z1; 3x12' Z3 r5' Z2; CD 10'.",
          "is_recovery": false,
          "race_related": false
        }
      ]
    },
    {
      "week_number": 2,
      "week_start": "2025-11-10",
      "sessions": [
        {
          "day_of_week": 6,
          "discipline": "run",
          "session_type": "long_race_prep",
          "duration_min": 120,
          "intensity_zone": "Z2-Z3",
          "pace": "4:25/km",
          "distance_km": 26.0,
          "tss": 120,
          "notes": "Lungo con ultimi 6 km @4:15/km; gel ogni 35'.",
          "is_recovery": false,
          "race_related": true
        }
      ]
    }
  ]
}