{
  "$schema": "https://wpl.dev/schemas/wpl/v1.schema.json",
  "version": "1.6.0",
  "plan": {
    "id": "vo2-intervals",
    "name": "VO2max Intervals",
    "type": "workout",
    "visibility": "template",
    "metadata": {},
    "goals": [{ "id": "g1", "type": "primary", "category": "vo2max" }],
    "phases": [{
      "id": "p1", "name": "Build", "order": 1, "type": "build",
      "weeks": [{
        "id": "w1", "name": "Week 1", "order": 1,
        "days": [{
          "id": "d1", "day_of_week": 2, "type": "training",
          "blocks": [{
            "id": "b1", "type": "main", "order": 1,
            "activities": [{
              "id": "a1", "type": "cardio", "name": "4x4 Norwegian",
              "modality": "running",
              "prescription": {
                "type": "intervals",
                "intensity": {
                  "type": "heart_rate_zone",
                  "zone_model": "hr_5_zone",
                  "target": { "zone": 5, "min_bpm": 165, "max_bpm": 178 }
                },
                "intervals": {
                  "work": { "duration": { "value": 4, "unit": "minutes" } },
                  "rest": { "duration": { "value": 3, "unit": "minutes" } },
                  "repeat": 4
                }
              }
            }]
          }]
        }]
      }]
    }]
  }
}