id: run.threshold
name: Threshold Run
sport: run
type: threshold
category: threshold

params:
  threshold_mins:
    type: int
    required: true
    default: 20
    min: 10
    max: 40
    description: Duration of threshold section in minutes
  warmup_mins:
    type: int
    default: 15
    description: Warmup duration in minutes
  cooldown_mins:
    type: int
    default: 10
    description: Cooldown duration in minutes

structure:
  warmup:
    - type: warmup
      name: Easy warmup
      duration: "${warmup_mins}min"
      pace: "${paces.easy}"
  main:
    - type: work
      name: Threshold
      duration: "${threshold_mins}min"
      pace: "${paces.threshold}"
      intensity: Zone 4
  cooldown:
    - type: cooldown
      name: Easy cooldown
      duration: "${cooldown_mins}min"
      pace: "${paces.easy}"

humanReadable: |
  THRESHOLD RUN

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

  MAIN SET:
  ${threshold_mins} min @ threshold pace (${paces.threshold})
  This is your ~1 hour race pace. Hard but sustainable.

  COOL-DOWN: ${cooldown_mins} min easy

estimatedDuration: "${warmup_mins + threshold_mins + cooldown_mins}"
targetZone: Z4
rpe: "7-8"
notes: Improves lactate threshold