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CLAUDE.md

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+# CLAUDE.md
+
+This file provides guidance to Claude Code (claude.ai/code) when working with code in this repository.
+
+## Repository Purpose
+
+This repository contains a comprehensive training plan for completing "En Svensk Klassiker" (Swedish Classic) - a series of four endurance events in Sweden over 2026-2027:
+
+1. **Vätternrundan** (June 12, 2026) - 300 km cycling
+2. **Vansbrosimningen** (June 27, 2026) - 2 km open water swimming
+3. **Lidingöloppet** (September 25, 2026) - 30 km trail running
+4. **Vasaloppet** (February 2027) - 90 km cross-country skiing
+
+The plan is designed for a beginner athlete starting from the ground up.
+
+## File Structure
+
+- **TRÄNINGSPLAN_ÖVERSIKT.md** - Master overview with philosophy, general advice, and phase summaries
+- **01_FAS1_GRUNDTRÄNING.md** - Phase 1 foundation building (November 2025 - March 2026, 16 weeks)
+- **02_FAS2_VÄTTERNRUNDAN_VANSBRO.md** - Phase 2 cycling and swimming focus (April - June 2026, 10-12 weeks)
+- **03_FAS3_LIDINGÖLOPPET.md** - Phase 3 running focus (July - September 2026, 12 weeks)
+- **04_FAS4_VASALOPPET.md** - Phase 4 cross-country skiing focus (October 2026 - February 2027, 20 weeks)
+- **AGENTS.md** - Legacy AI agent instructions (CLAUDE.md supersedes this file)
+
+## Content Guidelines
+
+### Language
+All content must be written in Swedish. This includes:
+- Training descriptions
+- Exercise names
+- Tips and advice
+- All documentation
+
+### Tone and Style
+- Encouraging and supportive for a beginner athlete
+- Practical and actionable
+- Focus on gradual progression and injury prevention
+- Emphasize listening to one's body
+
+### Training Philosophy
+The plan follows these core principles:
+- **Gradual progression**: Maximum 10% volume increase per week
+- **Recovery weeks**: Every 3-4 weeks is a lighter recovery week (30-40% reduction)
+- **Continuity over intensity**: Regularity is more important than hard training
+- **Build from foundation**: Each phase builds on the previous one
+
+### Formatting Standards
+- Use proper Markdown syntax with clear headers (##, ###)
+- Week-by-week structure with example training weeks
+- Include specific time durations and distances
+- Use tables for phase summaries
+- Bold important concepts and event names
+- Use bullet lists for tips and guidelines
+
+## Phase Structure Pattern
+
+Each phase file follows this structure:
+1. **Period and duration** at the top
+2. **Goals** for the phase
+3. **Principles** specific to that phase
+4. **Weekly progression** broken into blocks (e.g., weeks 1-4, 5-8)
+5. **Example training weeks** with specific days and sessions
+6. **Recovery week reminders** between blocks
+7. **Specialized training programs** (e.g., strength training, intervals)
+8. **Event-specific tips** at the end
+
+## Working with the Plan
+
+### Adapting the Plan
+When the user needs to modify training due to life circumstances:
+- Maintain the 10% progression rule even if restarting after a break
+- Preserve recovery weeks - never skip them, even when "catching up"
+- If a phase is delayed, check if competition dates need adjustment or if phases need compression
+- Prioritize the next upcoming event's specific training over maintaining perfect chronology
+- If someone is behind schedule, focus on event-specific training rather than trying to complete all weeks
+
+### Phase Dependencies
+Understanding how phases build on each other:
+- **Fas 1** builds the aerobic base and training habit needed for all subsequent phases
+- **Fas 2** builds cycling-specific endurance while maintaining swim fitness from Fas 1
+- **Fas 3** transitions to running-focused training after the cycling-heavy Fas 2
+- **Fas 4** requires upper body strength foundation built during earlier strength training sessions
+- Skipping Fas 1 or reducing it significantly will compromise performance in all later phases
+
+### Common Modifications
+
+#### If Someone Misses 1-2 Weeks
+- Resume at the same week they left off (don't skip ahead)
+- Reduce volume by 20% for the first week back
+- Return to planned progression in week 2 if feeling good
+
+#### If Someone Misses 3+ Weeks
+- Step back 2 weeks in the plan
+- Rebuild gradually with 10% weekly increases
+- May need to adjust phase timeline or event goals
+
+#### Signs of Overtraining
+If the user reports persistent fatigue, irritability, or declining performance:
+- Immediately insert an extra recovery week (40% volume reduction)
+- Reduce intensity in subsequent weeks
+- Consider reducing from 6 passes/vecka to 5 passes/vecka
+- Ensure 7-8 hours sleep is happening
+
+#### Injury Management
+- Minor aches: Continue training but avoid the specific movement causing pain
+- Persistent pain (3+ days): Replace that training type with cross-training
+- Acute injury: Full rest until medical clearance, then restart 3 weeks back in the plan
+
+### Week Numbering Notes
+- **Fas 2** header says "10 veckor" but contains 12 weeks of content (weeks 11-12 cover Vansbro preparation after Vätternrundan)
+- This is intentional - the phase focuses on two events with different preparation timelines
+- When referencing Fas 2, clarify whether you mean "10 weeks to Vätternrundan" or "12 weeks total including Vansbro"
+
+## Key Milestones
+
+These benchmarks help verify progression is on track:
+
+### End of Fas 1 (March 2026)
+- Can complete 2-hour cycling session comfortably
+- Can swim 800-1000m continuously with good technique
+- Can jog continuously for 45 minutes
+- Established 4-5 training sessions per week habit
+
+### End of Fas 2 (Post-Vätternrundan, June 2026)
+- Completed 300 km cycling event
+- Can complete 2 km open water swim
+- Comfortable with 5-6 hour cycling sessions
+- Maintained aerobic fitness during cycling-focused phase
+
+### End of Fas 3 (Post-Lidingöloppet, September 2026)
+- Completed 30 km trail running event
+- Can run 20-25 km in varied terrain
+- Built leg strength for hill running
+- Comfortable with back-to-back training days
+
+### End of Fas 4 (February 2027)
+- Completed 90 km cross-country skiing event
+- Built upper body endurance for sustained staking
+- Can complete 5-6 hour skiing sessions
+- **Achieved En Svensk Klassiker status!**
+
+## Training Session Format
+
+When describing training sessions:
+- Specify duration in minutes or hours (e.g., "90 min", "3-4 tim")
+- Include intensity descriptors (lugnt tempo, högt tempo, intervaller)
+- For interval sessions, use format: "6x3 min i högt tempo (2 min vila)"
+- For long sessions, include distance ranges (e.g., "80-100 km")
+- Always specify rest/recovery periods
+
+## Key Swedish Terms
+
+- **Pass** = training session
+- **Långpass** = long training session
+- **Vecka** = week
+- **Vila** = rest
+- **Återhämtning** = recovery
+- **Tempo** = pace/intensity
+- **Intervaller** = intervals
+- **Lugnt tempo** = easy pace
+- **Högt tempo** = high intensity
+- **Uppvärmning** = warm-up
+- **Nedvarvning** = cool-down
+- **Styrketräning** = strength training
+
+## Consistency Requirements
+
+When modifying training plans:
+1. **Check phase alignment**: Changes to one phase may affect subsequent phases
+2. **Maintain progression**: Ensure gradual increases in volume/intensity
+3. **Preserve recovery weeks**: Don't remove or move recovery weeks
+4. **Update overview**: If modifying individual phases, update TRÄNINGSPLAN_ÖVERSIKT.md accordingly
+5. **Cross-reference dates**: Competition dates are fixed - adjust training blocks to fit
+
+## Content to Avoid
+
+- Do not add generic fitness advice that applies to all training
+- Avoid overly technical exercise descriptions unless necessary
+- Don't include nutrition details beyond what's in TRÄNINGSPLAN_ÖVERSIKT.md
+- Don't add equipment lists to individual phases (already in overview)
+- Avoid English terms when Swedish equivalents exist