🚲 PainCave Workout Generator 🔥

Generate structured, professional-grade cycling workouts for your indoor training sessions. Turn your pain cave into a power factory!

🎯 Features

🏋️‍♂️ Workout Types

• Endurance - Long, steady efforts to build your aerobic engine
• Threshold - FTP-focused intervals that make you question your life choices
• VO2 Max - Oxygen-hungry intervals that make your lungs burn
• Tempo - Sustained power that feels uncomfortable... but sustainable
• Zone 2 - Because sometimes you need to actually enjoy riding
• Sprints - Short, explosive efforts that make your neighbors think there's an earthquake

🎮 Smart Features

• Intelligent Workout Generation - Each workout is randomly generated within sport-science parameters
• TSS Calculation - Track your training stress score
• Calorie Estimation - Know how many donuts you've earned
• Smart Naming - Automatically generate workout names that don't just say "Workout_1"

🚀 Getting Started

Prerequisites

python 3.7+

Installation

git clone https://github.com/yourusername/paincave-generator.git
cd paincave-generator
pip install -r requirements.txt

Quick Start

from enduWorkoutGen.workoutgen import  WorkoutGenerator, WorkoutParameters, WorkoutType

# Create a suffer-fest
generator = WorkoutGenerator()
params = WorkoutParameters(
    workout_type=WorkoutType.THRESHOLD,
    duration_minutes=60,
)

# Generate your pain
workout = generator.generate_workout(params)

📊 Example Workouts

The "Lung Buster" (VO2 Max)

🔥 45 minutes of "fun"
🎯 Target: 106-120% FTP
📈 Includes:
- 5 min warmup
- 6-8 high-intensity intervals
- Recovery periods
- 5 min cooldown

The "Sweet Spot Special" (Threshold)

🔥 60 minutes of sustainable suffering
🎯 Target: 95-105% FTP
📈 Includes:
- Progressive warmup
- 3-4 threshold blocks
- Active recovery
- Controlled cooldown

🔧 Customization

Adjust Intensity Ranges

generator.intensity_ranges[WorkoutType.SPRINTS] = (140, 220)  # For when regular sprints aren't hard enough

Custom Workout Names

generator.workout_names[WorkoutType.THRESHOLD].append("The Pain Provider")

📄 File Formats

Currently supports:

• MRC - Compatible with most smart trainers
• More formats coming soon!

🏆 Usage Examples

The "I Have 30 Minutes" Workout

quick_burn = WorkoutParameters(
    workout_type=WorkoutType.VO2,
    duration_minutes=30
)

The "Sunday Base Miles" Session

lazy_sunday = WorkoutParameters(
    workout_type=WorkoutType.ENDURANCE,
    duration_minutes=120,
)

🎯 Training Zones Reference

Zone 1: <55% FTP  - Active Recovery
Zone 2: 56-75%    - Endurance
Zone 3: 76-90%    - Tempo
Zone 4: 91-105%   - Threshold
Zone 5: 106-120%  - VO2 Max
Zone 6: >121%     - Anaerobic

📈 Dashboard

The EnduWorkout Generator includes a user-friendly dashboard for generating and visualizing your workouts. Easily add workout segments, generate structured workouts, and download them in compatible formats.

🐳 Docker Setup

Prerequisites

• Docker installed on your machine
• Docker Compose (optional)

Building the Docker Image

# Clone the repository
git clone https://github.com/yourusername/paincave-generator.git
cd paincave-generator

# Build the Docker image
docker build -t paincave-app .

Running the Container

# Run the container
docker run -p 8050:8050 paincave-app

The application will be available at http://localhost:8050

Development Setup with Volume Mounting

For development purposes, you can mount your local directory to see live changes:

docker run -p 8050:8050 -v $(pwd):/app paincave-app

Environment Variables (Optional)

If you need to set environment variables:

docker run -p 8050:8050 -e VARIABLE_NAME=value paincave-app

Using Docker Compose (Optional)

Create a docker-compose.yml file:

version: '3'
services:
  web:
    build: .
    ports:
      - "8050:8050"
    volumes:
      - .:/app

Then run:

docker-compose up

Stopping the Container

# If running with docker run
docker ps
docker stop <container_id>

# If running with docker-compose
docker-compose down

🚧 Roadmap

• Zwift workout file (.zwo) export
• TrainerRoad file export
• Workout progression planning
• Multi-week training plan generation
• Power curve optimization
• Integration with training peaks

🤝 Contributing

Pull requests are welcome! For major changes, please open an issue first to discuss what you would like to change.

📝 License

MIT License - See LICENSE.md for details

💬 Quotes from Users

"I thought I knew pain before using this generator" - Local Cyclist

"My FTP went up 20 watts in 6 weeks!" - Happy User

"Who hurt you?" - My Legs

⚠️ Disclaimer

This tool is designed to generate structured workouts, but remember to:

• Listen to your body
• Stay hydrated
• Consider consulting with a coach
• Have a fan... or three
• Keep emergency snacks nearby

🤔 FAQ

Q: Why isn't the workout hard enough?
A: Are you sure you entered your correct FTP? Or are you just a beast?

Q: Will this make me faster?
A: Combined with proper recovery and nutrition, probably. Results may vary!

🙏 Acknowledgments

• Peter for the crazy idea to race ultramarathons
• Manufacturers of cooling fans
• Whoever invented chamois cream

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Remember: Pain is temporary, Strava KOMs are for eternity! 🚴‍♂️💨

Now go forth and suffer! 💪