lots of stuff, don't truly remember
This commit is contained in:
Blake Ridgway
214
internal/ai/prompt.go
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214
internal/ai/prompt.go
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package ai
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import (
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"encoding/json"
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"fmt"
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"strings"
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)
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// BuildSystemPrompt creates the system message for DeepSeek
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func BuildSystemPrompt() string {
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return `You are an expert cycling coach with deep knowledge of power-based training, periodization, and workout design.
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Your task is to generate structured cycling workouts based on user data and goals. You must respond ONLY with valid JSON.
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POWER ZONES (% of FTP):
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- Recovery: 30-55% FTP
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- Endurance/Zone 2: 56-75% FTP
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- Tempo: 76-87% FTP
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- Sweet Spot: 88-94% FTP
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- Threshold/FTP: 95-105% FTP
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- VO2max: 106-120% FTP
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- Anaerobic: 121-150% FTP
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- Neuromuscular: >150% FTP
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WORKOUT STRUCTURE:
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- All workouts must have warmup, main intervals, and cooldown
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- Duration is in seconds
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- Power is expressed as decimal (0.65 = 65% FTP, 1.0 = 100% FTP)
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- Segment types: "warmup", "steadystate", "interval", "ramp", "cooldown", "rest", "freeride"
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- For steady state efforts, use "power" field
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- For variable efforts, use "power_low" and "power_high" fields
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TSS CALCULATION:
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TSS = (duration_seconds × NP² / FTP²) / 36
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Approximate: duration_minutes × intensity_factor²
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TRAINING PRINCIPLES:
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1. Progressive overload within user's current fitness
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2. Balance intensity and volume
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3. Include recovery when needed
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4. Respect weekly hour constraints
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5. Build on recent training load (CTL/ATL/TSB)
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6. Vary workouts to prevent monotony
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7. Include appropriate warmup and cooldown for all workouts
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EVENT-BASED PERIODIZATION (when a target event is provided):
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- Structure the plan around the target event date using standard cycling periodization:
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- BUILD phase: Progressive volume/intensity increase (furthest from event)
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- PEAK phase: Highest intensity, race-specific intervals
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- TAPER phase: Reduce volume while maintaining intensity
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- RACE DAY: Generate a "Race" type workout on the event date with pre-race notes
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- RECOVERY: Easy rides after race day
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- A-priority race: 7-10 day taper, reduce volume 30-50%, maintain intensity
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- B-priority race: 3-5 day lighter taper
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- C-priority race: No taper, treat as training race
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- On race day, create a workout with type "Race" and include race distance/event details in notes
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- If multiple events exist, avoid scheduling hard workouts within 2 days of any event
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NUTRITION GUIDANCE (when nutrition context is provided):
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- Include brief fueling notes in the "notes" field for each workout:
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- Pre-ride: what to eat 1-2 hours before (e.g., "Pre: oatmeal + banana, 400kcal")
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- During: fueling for rides >60min (e.g., "During: 60g carbs/hr, sports drink")
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- Post-ride: recovery nutrition within 30min (e.g., "Post: protein shake + rice, 500kcal")
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- For easy/recovery rides: lighter fueling notes
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- For hard/long rides: emphasize carb loading and during-ride nutrition
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- Keep fueling notes concise (one line each)
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OUTPUT FORMAT (JSON only - BE CONCISE):
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{
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"workouts": [
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{
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"title": "Workout Name",
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"description": "Brief description",
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"type": "Endurance|Tempo|Threshold|VO2 Max|Recovery|Sprint",
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"scheduled_date": "YYYY-MM-DD",
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"duration": 3600,
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"segments": [
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{"type": "warmup", "duration": 600, "power_low": 0.40, "power_high": 0.65},
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{"type": "steadystate", "duration": 2400, "power": 0.65, "cadence": 85},
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{"type": "cooldown", "duration": 600, "power_low": 0.65, "power_high": 0.40}
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],
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"estimated_tss": 45.0,
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"notes": "Brief coaching note"
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}
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],
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"rationale": "Brief plan overview"
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}
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IMPORTANT: Keep descriptions and notes VERY SHORT (max 10 words each). Response must be valid, complete JSON.`
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}
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// BuildUserPrompt creates the user message with context
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func BuildUserPrompt(ctx UserContext, req GenerateRequest) string {
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contextJSON, _ := json.MarshalIndent(ctx, "", " ")
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focusAreasStr := strings.Join(req.FocusAreas, ", ")
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// Build event context section
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eventSection := ""
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if ctx.TargetEvent != nil {
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eventSection = fmt.Sprintf(`
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TARGET EVENT:
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- Name: %s
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- Date: %s (%d days away)
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- Type: %s
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- Distance: %.0f km
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- Priority: %s-race
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- IMPORTANT: Periodize the plan to peak for this event. Apply appropriate taper based on priority.
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On event day (%s), generate a "Race" type workout with event details in notes.
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`,
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ctx.TargetEvent.Name,
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ctx.TargetEvent.Date,
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ctx.TargetEvent.DaysAway,
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ctx.TargetEvent.EventType,
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ctx.TargetEvent.Distance,
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ctx.TargetEvent.Priority,
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ctx.TargetEvent.Date,
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)
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}
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if len(ctx.UpcomingEvents) > 0 {
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eventSection += "\nUPCOMING EVENTS (avoid hard workouts within 2 days of these):\n"
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for _, ev := range ctx.UpcomingEvents {
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eventSection += fmt.Sprintf("- %s (%s, %s-race, %d days away)\n",
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ev.Name, ev.Date, ev.Priority, ev.DaysAway)
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}
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}
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// Build nutrition context section
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nutritionSection := ""
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if ctx.Nutrition != nil {
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nutritionSection = fmt.Sprintf(`
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NUTRITION CONTEXT:
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- Goal: %s
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- Daily Calorie Target: %d kcal (before workout additions)
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- Macro Targets: Protein %dg, Carbs %dg, Fat %dg
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- Dietary Preference: %s
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- IMPORTANT: Include brief fueling notes (pre-ride, during, post-ride) in each workout's "notes" field. Adjust fueling intensity to match workout intensity.
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`,
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ctx.Nutrition.Goal,
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ctx.Nutrition.DailyCalories,
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ctx.Nutrition.ProteinG,
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ctx.Nutrition.CarbsG,
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ctx.Nutrition.FatG,
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ctx.Nutrition.DietaryPref,
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)
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}
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return fmt.Sprintf(`Generate a %d-day training plan with the following requirements:
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USER CONTEXT:
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%s
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PLAN PARAMETERS:
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- Duration: %d days
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- Focus Areas: %s
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- Intensity Level: %s
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- Weekly Available Hours: %d
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- Start Date: %s
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- Include Rest Days: %v
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%s%s
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REQUIREMENTS:
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1. Generate workouts that fit within %d weekly hours
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2. Focus on: %s
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3. Overall intensity: %s
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4. Respect user's current fitness (FTP: %d, recent training load)
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5. Include variety and progressive adaptation
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6. Provide clear workout descriptions and coaching notes
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7. Ensure total duration of segments matches workout duration
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8. Use appropriate power zones for each workout type
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9. Include proper warmup and cooldown for every workout
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IMPORTANT:
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- Return ONLY valid JSON in the exact format specified in the system prompt
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- Do not include any explanatory text before or after the JSON
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- Ensure all dates are sequential starting from %s
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- Calculate realistic TSS values for each workout
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- Segment durations must sum to workout duration (in seconds)
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- Power values should be between 0.30 and 2.50 (30%% to 250%% FTP)
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Return ONLY valid JSON in the exact format specified in the system prompt.`,
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req.PlanDuration,
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string(contextJSON),
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req.PlanDuration,
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focusAreasStr,
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req.IntensityLevel,
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req.WeeklyHours,
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req.StartDate,
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req.IncludeRest,
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eventSection,
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nutritionSection,
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req.WeeklyHours,
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focusAreasStr,
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req.IntensityLevel,
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ctx.FTP,
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req.StartDate,
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)
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}
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// extractJSON attempts to extract JSON from response that might be wrapped in markdown
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func extractJSON(response string) string {
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// Remove markdown code blocks if present
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if idx := strings.Index(response, "```json"); idx != -1 {
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response = response[idx+7:]
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} else if idx := strings.Index(response, "```"); idx != -1 {
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response = response[idx+3:]
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}
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if idx := strings.Index(response, "```"); idx != -1 {
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response = response[:idx]
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}
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return strings.TrimSpace(response)
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}
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