🏔️ Example Output: Multi-Day Trekking around Mont Blanc (TMB) ⚠️ Safety NoteAlways consult a physician before starting any new training regimen. This plan is for informational purposes only and is not a substitute for professional medical or personalized coaching advice. Input Variables (Test Prompt Inputs) TARGET_EVENT_TYPE Multi-day Trekking around Mont Blanc (TMB) DURATION_MONTHS 7 months (December 2025 to July 2026) EVENT_LINK https://www.apter.pl/osw?,alpy-sabaudzkie--trekking-wokol-mont-blanc,28 TRAINING_EXCLUSIONS Must avoid high-impact jumping and heavy squats due to old knee issues (Person 1). PERSON_DATA_1 (M) 38 y/o, 1.7m, 89kg. Swim 1x/week, Intervals 2x/week, Bike Commute 2x/week 16 km, Hike 1x/week. PERSON_DATA_2 (F) 37 y/o, 1.6m, 43kg. Run 1x a week, Stationary Bike 2x a week (30 min), Hike 1x a week. Comprehensive 7-Month Preparation Plan for Mont Blanc Trek Phase 1: Base Building (Months 1-2: December-January) Goal: Establish consistency and safely increase total weekly volume. Focus on foundational strength and continuous low-intensity cardio. FOCUS (RPE 5-7): Foundation Building, Core Strength. Training (M): 2x Strength (core, Modified Squats), 2x Intervals, 1x Swim, 2x Bike Commute. Exclusion Applied: Heavy squats replaced by Bulgarian Split Squats/Lunges (lower axial load) for knee safety. Training (F): 2x Strength (core, standard squats), 2x Stationary Bike, 1x Run (easy). Endurance (M/F): Hiking 1x/2 wks (approx 15 km, 700m EG). Phase 2: Build (Months 3-4: February-March) Goal: Progressive Overload (volume increase approx 10%). Introduce mountain-specific exercises (e.g., weighted step-ups, pack training). Typical Week Structure FOCUS: Volume Increase (RPE 7). Male (1.7m, 89kg) Training: 2x Intervals (longer duration), 1x Swim, 1x Strength with light pack (Focus: posture and stability). Female (1.6m, 43kg) Training: 1x Run (longer duration), 2x Stationary Bike, 1x Strength with light pack (Focus: posture and stability). Strength Requirement FOCUS: Mountain Specificity (RPE 7-8). M/F Requirement: Add Stair/Box Step-ups with weight for specific muscle endurance training. Endurance Req. (Trek) FOCUS: Long Distance/Time (RPE 6-7). M/F Requirement: Hiking: approx 18 km, approx 800 m EG (with 5-7 kg pack). Phase 3: Peak (Months 5-6: April-May) Goal: Maximum TMB condition simulation. FOCUS (RPE 8-9): Back-to-Back Day Simulation and Max Volume. KEY REQUIREMENT: Back-to-Back Day Simulation for both individuals. Simulation Details: Day 1: 20 km hike with 1000 m EG. Day 2: 10 km hike with 500 m EG. STRENGTH: Maintenance only (RPE 7). Focus on mobility and stabilization. Phase 4: Taper (Month 7: June - Start of July) Goal: Full recovery. Load reduction while maintaining intensity (efficiency increase). Week 1 Taper FOCUS: Volume Reduction (RPE 5). Male (1.7m, 89kg) Training: Volume 50%: Intervals (short), Swim (easy), Bike (easy). Female (1.6m, 43kg) Training: Volume 50%: Run (short), Stationary Bike (easy). Week 2 Taper FOCUS: Final Rest (RPE 3-4). Male (1.7m, 89kg) Training: Volume 25%: Short walks/stretching only. End of Strength/Intervals. Female (1.6m, 43kg) Training: Volume 25%: Short walks/stretching only. End of Strength/Intervals. Final Week FOCUS: Travel (RPE 1-2). M/F Requirement: Long Stretching, Mobility, 20-30 minute Walk. Practical Tips for Mont Blanc Trek Preparation (Exclusion Adherence): Person 1 must focus on pulling exercises (Deadlifts, Hip Thrusts) and unilateral movements to minimize knee compression. (Gear): All long hikes in Peak Phase must be done in final trekking boots. Introduce trekking poles in the Build Phase.