Cardio Training Plan Designer

Design a cardio training plan:

**Cardio Profile:**
- Current cardio fitness: ${{CURRENT_FITNESS}}
- Preferred cardio activities: ${{PREFERRED_ACTIVITIES}}
- Primary goals: ${{GOALS}}
- Days available for cardio: ${{DAYS_AVAILABLE}}
- Time per session: ${{SESSION_TIME}}
- Heart rate monitor access: ${{HR_MONITOR}}
- Other training (strength, etc.): ${{OTHER_TRAINING}}

**Create a plan including:**

1. **Cardio Training Zones**
   - Zone 1: Recovery (purpose and feel)
   - Zone 2: Aerobic base (purpose and feel)
   - Zone 3: Tempo (purpose and feel)
   - Zone 4: Threshold (purpose and feel)
   - Zone 5: Max effort (purpose and feel)

2. **Weekly Structure**
   - Zone distribution recommendations
   - Session type variety
   - Integration with strength training
   - Recovery considerations

3. **Workout Types**
   - Steady-state sessions
   - Interval workouts
   - Tempo sessions
   - Long slow distance
   - Sprint sessions

4. **Sample Workouts**
   - Beginner-friendly options
   - Intermediate challenges
   - Advanced sessions
   - Quick time-efficient options

5. **Activity-Specific Guidance**
   - Running workouts
   - Cycling sessions
   - Swimming workouts
   - Rowing/machine options
   - Cross-training ideas

6. **Progression Plan**
   - Week 1-4: Building base
   - Week 5-8: Adding intensity
   - Week 9-12: Performance focus
   - Ongoing maintenance

7. **Tracking & Metrics**
   - What to track
   - Progress indicators
   - Heart rate trends
   - Fitness test protocols

Provide a 4-week cardio training plan with specific daily workouts.