{
  "gymsyncBlock": 2,
  "meta": {
    "id": "run-base-2026",
    "title": "4-week running base — zone 2 + intervals",
    "label": "Base 1",
    "createdBy": "claude",
    "start": "2026-08-03",
    "weeks": 4,
    "units": "kg",
    "notes": "Cardio-only sample: no gym access, aerobic base + one quality session per week."
  },
  "goals": [
    {
      "id": "run-40min-easy",
      "kind": "cardioTime",
      "target": { "minutes": 40 },
      "hr": 140,
      "notes": "40 min ciągłego biegu w strefie 2 (HR ~128–146).",
      "testSessionId": "W4R3"
    },
    {
      "id": "weekly-volume",
      "kind": "cardioDistance",
      "target": { "km": 20 },
      "notes": "Komfortowe 20 km tygodniowo na koniec bloku."
    }
  ],
  "exercises": [],
  "sessions": [
    { "id": "W1R1", "week": 1, "type": "run", "name": "Zone 2",
      "cardio": { "kind": "zone2", "durationMin": 30, "hr": [128, 146] } },
    { "id": "W1R2", "week": 1, "type": "run", "name": "Interwały 4×2 min",
      "cardio": { "kind": "interval", "hr": [150, 172], "intervals": [
        { "phase": "rozgrzewka", "sec": 600, "pace": "6:00" },
        { "repeat": 4, "work": { "sec": 120, "pace": "4:50" },
                       "rest": { "sec": 120, "pace": "7:00" } },
        { "phase": "cooldown", "sec": 300, "pace": "6:30" } ] } },
    { "id": "W1R3", "week": 1, "type": "run", "name": "Długie wybieganie",
      "cardio": { "kind": "long", "durationMin": 45, "hr": [128, 150] } },

    { "id": "W2R1", "week": 2, "type": "run", "name": "Zone 2",
      "cardio": { "kind": "zone2", "durationMin": 35, "hr": [128, 146] } },
    { "id": "W2R2", "week": 2, "type": "run", "name": "Interwały 5×2 min",
      "cardio": { "kind": "interval", "hr": [150, 172], "intervals": [
        { "phase": "rozgrzewka", "sec": 600, "pace": "6:00" },
        { "repeat": 5, "work": { "sec": 120, "pace": "4:50" },
                       "rest": { "sec": 120, "pace": "7:00" } },
        { "phase": "cooldown", "sec": 300, "pace": "6:30" } ] } },
    { "id": "W2R3", "week": 2, "type": "run", "name": "Długie wybieganie",
      "cardio": { "kind": "long", "durationMin": 50, "hr": [128, 150] } },

    { "id": "W3R1", "week": 3, "type": "run", "name": "Zone 2",
      "cardio": { "kind": "zone2", "durationMin": 35, "hr": [128, 146] } },
    { "id": "W3R2", "week": 3, "type": "run", "name": "Interwały 6×2 min",
      "cardio": { "kind": "interval", "hr": [150, 172], "intervals": [
        { "phase": "rozgrzewka", "sec": 600, "pace": "6:00" },
        { "repeat": 6, "work": { "sec": 120, "pace": "4:50" },
                       "rest": { "sec": 120, "pace": "7:00" } },
        { "phase": "cooldown", "sec": 300, "pace": "6:30" } ] } },
    { "id": "W3R3", "week": 3, "type": "run", "name": "Długie wybieganie",
      "cardio": { "kind": "long", "durationMin": 55, "hr": [128, 150] } },

    { "id": "W4R1", "week": 4, "type": "run", "name": "Zone 2 (deload)",
      "cardio": { "kind": "recovery", "durationMin": 25, "hr": [120, 140] } },
    { "id": "W4R2", "week": 4, "type": "run", "name": "Rozruch przed testem",
      "cardio": { "kind": "easy", "durationMin": 20, "hr": [128, 146],
                  "notes": "2 dni przed testem, luźno + 3 krótkie przebieżki" } },
    { "id": "W4R3", "week": 4, "type": "run", "name": "TEST: 40 min zone 2",
      "cardio": { "kind": "race", "durationMin": 40, "hr": [128, 146],
                  "notes": "Cel bloku: 40 min ciągłego biegu w strefie 2." } }
  ],
  "log": { "sessions": [], "measurements": [] }
}