[
  {
    "schemaVersion": 1,
    "id": "starter-15min",
    "name": "First Spin",
    "description": "A welcoming 15-minute introduction. Easy warmup, then short tastes of tempo, threshold, and sweet-spot zones with plenty of recovery in between — so you can feel what each zone is like without committing to a hard ride.",
    "tags": ["Warm-up", "Endurance", "Threshold"],
    "segments": [
      { "lengthInSeconds": 180, "powerPercentFTP": 50, "intervalType": "CONSTANT" },
      { "lengthInSeconds": 120, "powerPercentFTP": 60, "intervalType": "CONSTANT" },
      { "lengthInSeconds": 90,  "powerPercentFTP": 80, "intervalType": "CONSTANT" },
      { "lengthInSeconds": 60,  "powerPercentFTP": 55, "intervalType": "CONSTANT" },
      { "lengthInSeconds": 90,  "powerPercentFTP": 95, "intervalType": "CONSTANT" },
      { "lengthInSeconds": 60,  "powerPercentFTP": 55, "intervalType": "CONSTANT" },
      { "lengthInSeconds": 90,  "powerPercentFTP": 88, "intervalType": "CONSTANT" },
      { "lengthInSeconds": 60,  "powerPercentFTP": 55, "intervalType": "CONSTANT" },
      { "lengthInSeconds": 150, "powerPercentFTP": 45, "intervalType": "CONSTANT" }
    ]
  },
  {
    "schemaVersion": 1,
    "id": "sample-1001",
    "name": "Endurance Base Builder",
    "description": "A steady ride to build aerobic capacity without building up too much fatigue.",
    "tags": ["Endurance"],
    "segments": [
      { "lengthInSeconds": 300, "powerPercentFTP": 50, "intervalType": "CONSTANT" },
      { "lengthInSeconds": 1200, "powerPercentFTP": 65, "intervalType": "CONSTANT" },
      { "lengthInSeconds": 300, "powerPercentFTP": 50, "intervalType": "CONSTANT" }
    ]
  },
  {
    "schemaVersion": 1,
    "id": "sample-1002",
    "name": "Threshold Intervals 3x5",
    "description": "Three sets of 5-minute efforts right at FTP to push your threshold power higher.",
    "tags": ["Threshold"],
    "segments": [
      { "lengthInSeconds": 300, "powerPercentFTP": 55, "intervalType": "CONSTANT" },
      { "lengthInSeconds": 300, "powerPercentFTP": 100, "intervalType": "CONSTANT" },
      { "lengthInSeconds": 180, "powerPercentFTP": 55, "intervalType": "CONSTANT" },
      { "lengthInSeconds": 300, "powerPercentFTP": 100, "intervalType": "CONSTANT" },
      { "lengthInSeconds": 180, "powerPercentFTP": 55, "intervalType": "CONSTANT" },
      { "lengthInSeconds": 300, "powerPercentFTP": 100, "intervalType": "CONSTANT" },
      { "lengthInSeconds": 300, "powerPercentFTP": 50, "intervalType": "CONSTANT" }
    ]
  },
  {
    "schemaVersion": 1,
    "id": "sample-1003",
    "name": "VO2 Max Bursts",
    "description": "Short, intense one-minute bursts well above FTP to increase your maximum oxygen uptake.",
    "tags": ["VO2 Max"],
    "segments": [
      { "lengthInSeconds": 300, "powerPercentFTP": 50, "intervalType": "CONSTANT" },
      { "lengthInSeconds": 60, "powerPercentFTP": 120, "intervalType": "CONSTANT" },
      { "lengthInSeconds": 60, "powerPercentFTP": 50, "intervalType": "CONSTANT" },
      { "lengthInSeconds": 60, "powerPercentFTP": 120, "intervalType": "CONSTANT" },
      { "lengthInSeconds": 60, "powerPercentFTP": 50, "intervalType": "CONSTANT" },
      { "lengthInSeconds": 60, "powerPercentFTP": 120, "intervalType": "CONSTANT" },
      { "lengthInSeconds": 60, "powerPercentFTP": 50, "intervalType": "CONSTANT" },
      { "lengthInSeconds": 60, "powerPercentFTP": 120, "intervalType": "CONSTANT" },
      { "lengthInSeconds": 60, "powerPercentFTP": 50, "intervalType": "CONSTANT" },
      { "lengthInSeconds": 60, "powerPercentFTP": 120, "intervalType": "CONSTANT" },
      { "lengthInSeconds": 300, "powerPercentFTP": 45, "intervalType": "CONSTANT" }
    ]
  },
  {
    "schemaVersion": 1,
    "id": "sample-1004",
    "name": "Sweet Spot Surges",
    "description": "Two 10-minute blocks in the sweet spot zone (88% FTP) to increase muscular endurance.",
    "tags": ["Sweet Spot"],
    "segments": [
      { "lengthInSeconds": 420, "powerPercentFTP": 50, "intervalType": "CONSTANT" },
      { "lengthInSeconds": 600, "powerPercentFTP": 88, "intervalType": "CONSTANT" },
      { "lengthInSeconds": 300, "powerPercentFTP": 55, "intervalType": "CONSTANT" },
      { "lengthInSeconds": 600, "powerPercentFTP": 88, "intervalType": "CONSTANT" },
      { "lengthInSeconds": 300, "powerPercentFTP": 45, "intervalType": "CONSTANT" }
    ]
  },
  {
    "schemaVersion": 1,
    "id": "sample-1005",
    "name": "Over-Under Cruisers",
    "description": "A workout designed to teach your body to clear lactate by oscillating just above and below FTP.",
    "tags": ["Threshold"],
    "segments": [
      { "lengthInSeconds": 300, "powerPercentFTP": 55, "intervalType": "CONSTANT" },
      { "lengthInSeconds": 120, "powerPercentFTP": 105, "intervalType": "CONSTANT" },
      { "lengthInSeconds": 120, "powerPercentFTP": 95, "intervalType": "CONSTANT" },
      { "lengthInSeconds": 120, "powerPercentFTP": 105, "intervalType": "CONSTANT" },
      { "lengthInSeconds": 120, "powerPercentFTP": 95, "intervalType": "CONSTANT" },
      { "lengthInSeconds": 120, "powerPercentFTP": 105, "intervalType": "CONSTANT" },
      { "lengthInSeconds": 300, "powerPercentFTP": 50, "intervalType": "CONSTANT" }
    ]
  }
]