{
  "calculator": "hybrid-training-planner",
  "title": "Hybrid Training Planner",
  "site": "AI Fit Hub",
  "input": {},
  "defaults_used": {
    "weekly_run_km": 30,
    "easy_pct": 70,
    "tempo_pct": 20,
    "interval_pct": 10,
    "lifting_sessions": 3,
    "primary_goal": "balanced"
  },
  "result": {
    "schedule": [
      {
        "day": "Monday",
        "am": "Strength Training",
        "pm": "",
        "type": "lift"
      },
      {
        "day": "Tuesday",
        "am": "Intervals",
        "pm": "",
        "type": "run"
      },
      {
        "day": "Wednesday",
        "am": "Strength Training",
        "pm": "",
        "type": "lift"
      },
      {
        "day": "Thursday",
        "am": "Tempo run",
        "pm": "",
        "type": "run"
      },
      {
        "day": "Friday",
        "am": "Strength Training",
        "pm": "",
        "type": "lift"
      },
      {
        "day": "Saturday",
        "am": "Easy run",
        "pm": "",
        "type": "run"
      },
      {
        "day": "Sunday",
        "am": "Rest",
        "pm": "",
        "type": "rest"
      }
    ],
    "warnings": [
      {
        "message": "Heavy legs on Monday may affect Tuesday run quality. Consider easy pace only.",
        "severity": "info"
      },
      {
        "message": "Hard running on Tuesday before lifting on Wednesday can impair lower body strength. Separate by 24h if possible.",
        "severity": "warning"
      },
      {
        "message": "Heavy legs on Wednesday may affect Thursday run quality. Consider easy pace only.",
        "severity": "info"
      },
      {
        "message": "Hard running on Thursday before lifting on Friday can impair lower body strength. Separate by 24h if possible.",
        "severity": "warning"
      },
      {
        "message": "Heavy legs on Friday may affect Saturday run quality. Consider easy pace only.",
        "severity": "info"
      }
    ],
    "totalTrainingLoad": 47,
    "runVolume": {
      "easy": 21,
      "tempo": 6,
      "interval": 3
    },
    "recoveryNote": "Moderate load. Prioritize sleep (7-9h) and protein (1.6-2.2 g/kg)."
  },
  "provenance": {
    "run": "https://aifithub.io/api/run/hybrid-training-planner",
    "page": "https://aifithub.io/hybrid-training-planner/",
    "methodology": "https://aifithub.io/methodology/hybrid-training-planner/",
    "contract": "https://aifithub.io/contracts/hybrid-training-planner.json",
    "engine": "https://aifithub.io/engines/hybrid-training-planner.js",
    "engine_sha256": "8aa8f72d307cf95459997693e49f5e7e99a01978f54a6ba93ac27ff79aefde9b",
    "build": "9e8a56a16bda662ba90601b49561a2b176e9c379"
  },
  "disclaimer": "General fitness estimates — not medical advice.",
  "license": "https://creativecommons.org/licenses/by/4.0/",
  "cite": "AI Fit Hub, Hybrid Training Planner (engine 8aa8f72d307c), https://aifithub.io/api/run/hybrid-training-planner"
}