profiles.json

{
  "active_profile": "home_gym",
  "profiles": {
    "bodyweight_only": {
      "goals": [
        "Maintain functional fitness",
        "Increase bodyweight strength"
      ],
      "constraints": [
        "Strength: Circuit style, minimal rest to maximize cardiovascular benefit.",
        "Progression: Focus on varied tempos (e.g., slow eccentrics) and increased total reps."
      ],
      "available_equipment": [
        "Bodyweight only",
        "Yoga Mat"
      ]
    },
    "home_gym": {
      "goals": [
        "Improve Marathon Time (Sub 4h)",
        "Maintain Upper Body Strength (Hypertrophy)",
        "Increase VO2Max"
      ],
      "constraints": [
        "Run: Availability 7 days/week (Follow Garmin Coach prescriptions)",
        "Strength: 3x week (Hypertrophy/Maintenance)",
        "Recovery: Listen to Body Battery",
        "Time Limit: Keep strength workouts under 60 minutes total duration.",
        "Progression: Reference 'Recent Bests'. If successful, apply progressive overload by increasing weight by the smallest available increment (e.g. 2.5kg) or reps by 1-2. Do not jump quickly.",
        "Leg Day Protection: If a Tempo, Interval, or Long Run is scheduled for tomorrow, you MUST avoid heavy lower-body compound lifts (Squats, Deadlifts, Lunges) in today's strength session to ensure leg freshness."
      ],
      "available_equipment": [
        "Dumbbells (Fixed Pairs): 2.5kg, 5kg, 7.5kg, 10kg",
        "Dumbbells (Adjustable Pair): 4kg, 8kg, 12kg, 16kg, 20kg, 24kg",
        "Kettlebell: 12kg",
        "Pull-up Rod",
        "Weight Bench",
        "Sit-up Cushion",
        "Rowing Machine",
        "Skipping Rope"
      ],
      "auto_analyze_sports": [
        "running",
        "strength_training",
        "treadmill_running",
        "track_running"
      ]
    },
    "travel_hotel": {
      "goals": [
        "Maintain current fitness levels",
        "Focus on mobility and recovery"
      ],
      "constraints": [
        "Strength: Short, 30-minute hyper-focused sessions",
        "Progression: Emphasize high-rep AMRAP sets since weight is limited.",
        "Leg Day: Use Bodyweight Plyometrics and high volume goblet squats if heavy dumbbells aren't present."
      ],
      "available_equipment": [
        "Dumbbells (Pairs): 2kg to 20kg",
        "Adjustable Bench",
        "Treadmill"
      ]
    }
  }
}