README.md

@@ -23,8 +23,8 @@ number; ask this skill what to do about it.
 1. **MCP** returns the data — e.g. `get_athlete_summary` (CTL/ATL/TSB), `get_wellness_data`
    (HRV, RHR, sleep), `get_athlete_power_curves`, `get_activities`.
 2. **Skill** supplies the reasoning — e.g. "TSB is −25 eight days out from an A-race; the taper
-   doc says pull it toward −5 to +5 by race day," or "this VO2 session accumulated little time
-   ≥90% VO2max; the interval doc says lengthen the reps."
+   doc targets +5 to +15 by race day, so shed fatigue," or "this VO2 session banked little time
+   ≥90% VO2max; the interval doc says check whether rep length / work:rest kept power in the band."
 3. **You (Claude)** combine them into a recommendation, always citing which layer supplied what.
 
 ## Repository layout

assets/plan-template-build.md

@@ -25,8 +25,9 @@ carry more *intensity*, so recovery weeks matter more, not less.
 
 ## Weekly shape (build phase)
 
-Fewer but sharper hard sessions. **Frequency of hard sessions matters more than the exact
-polarized-vs-pyramidal label** (Yu et al. — see `references/periodization.md`). A common shape:
+Fewer but sharper hard sessions. **Getting enough quality hard sessions in tends to matter more
+than the exact polarized-vs-pyramidal label** — a heuristic grounded in Seiler 2024, not a
+quantified law (see `references/periodization.md`). A common shape:
 
 ```
 VO2max session:     1–2 × /week   (see references/vo2max-intervals.md for rep length / work:rest)
@@ -39,8 +40,9 @@ Recovery / off:     as needed
 
 ### VO2max prescription (from `references/vo2max-intervals.md`)
 - Goal is **maximizing time ≥90% VO2max**, not just "going hard."
-- Bias toward **longer reps (~3–5 min, ≈140 s optimum region)** at ~0.85 work:rest for rebuilding
-  sustained aerobic power; they accumulate more time >90% VO2max than 30/30s at matched intensity.
+- **No rep length is proven superior in cycling.** Default to **medium reps (~2–4 min, near the
+  pooled ~140 s optimum)** at ~0.85 work:rest; use short (30/15 s) or long (4–5 min) by athlete and
+  goal. Do not assume "longer is better" — see the modality conflict in `references/vo2max-intervals.md`.
 - Prescribe from **power**; for MTB, HR will lag and mislead (`references/data-confounds.md`).
 
 ## Keep durability alive