id: run.intervals.800
name: 800m Repeats
sport: run
type: intervals
category: speed

params:
  reps:
    type: int
    required: true
    default: 5
    min: 3
    max: 10
    description: Number of 800m repeats
  recovery:
    type: duration
    default: "2min"
    description: Recovery jog duration between repeats

structure:
  warmup:
    - type: warmup
      name: Easy warmup
      duration: 10min
      pace: "${paces.easy}"
  main:
    - type: intervals
      repeats: "${reps}"
      work:
        type: work
        name: 800m repeat
        distance: 800m
        pace: "${paces.r800}"
        intensity: Zone 4-5
      recovery:
        type: recovery
        name: Recovery jog
        duration: "${recovery}"
        intensity: Zone 1-2
  cooldown:
    - type: cooldown
      name: Easy cooldown
      duration: 10min
      pace: "${paces.easy}"

humanReadable: |
  800m REPEATS

  WARM-UP: 10 min easy @ ${paces.easy}

  MAIN SET:
  ${reps} × 800m @ ${paces.r800}
  ${recovery} easy jog recovery between each

  These should feel "comfortably hard" - faster than
  tempo but not all-out. Stay relaxed and efficient.

  COOL-DOWN: 10 min easy

estimatedDuration: "${10 + (reps * 5) + 10}"
targetZone: Z4-Z5
rpe: "7-8"
notes: Develops VO2max and race-pace endurance