{
  "$schema": "https://wpl.dev/schemas/wpl/v1.schema.json",
  "version": "1.0.0",
  "plan": {
    "id": "plan_tempo_examples",
    "name": "Tempo Notation Sampler",
    "description": "Demonstrates both string-form ('30X1') and structured-form tempo on exercise prescriptions.",
    "type": "workout",
    "visibility": "private",
    "metadata": {
      "tags": ["tempo", "eccentric"],
      "difficulty": "intermediate",
      "language": "en"
    },
    "goals": [
      { "id": "goal_hyp", "type": "primary", "category": "hypertrophy", "name": "Hypertrophy" }
    ],
    "phases": [
      {
        "id": "phase_1", "name": "Single session", "order": 1,
        "weeks": [
          {
            "id": "wk_1", "name": "Week 1", "order": 1,
            "days": [
              {
                "id": "d_1", "day_of_week": 1, "name": "Tempo work", "type": "training",
                "blocks": [
                  {
                    "id": "main", "type": "main", "order": 1, "structure": "straight_sets",
                    "activities": [
                      {
                        "id": "ex_squat",
                        "type": "exercise",
                        "exercise_ref": "back_squat",
                        "name": "Back squat — string tempo",
                        "prescription": {
                          "type": "sets_reps",
                          "sets": 4,
                          "reps": { "target": 6 },
                          "tempo": "30X1",
                          "weight": { "type": "percentage_1rm", "value": 75, "unit": "percent" }
                        }
                      },
                      {
                        "id": "ex_bench",
                        "type": "exercise",
                        "exercise_ref": "barbell_bench_press",
                        "name": "Bench press — structured tempo",
                        "prescription": {
                          "type": "sets_reps",
                          "sets": 3,
                          "reps": { "min": 8, "max": 10 },
                          "tempo": {
                            "eccentric": 3,
                            "pause_bottom": 1,
                            "concentric": 1,
                            "pause_top": 0,
                            "explosive_concentric": true
                          },
                          "weight": { "type": "percentage_1rm", "value": 70, "unit": "percent" }
                        }
                      }
                    ]
                  }
                ]
              }
            ]
          }
        ]
      }
    ]
  }
}