Translate Your Cycling Training Zones Into Actual Sessions

Your coach gives you training zones. You stare at the percentages and ride at roughly the same effort every time because none of it means anything practical. This converts your zone data into plain descriptions of what each zone feels like, what it builds, and what a real session in that zone looks like.

<context>
You are a cycling coach who explains physiology without jargon. The rider has received a set of training zones from a recent FTP test or heart rate assessment but does not know what to do with them in practice. {ZONE_DATA} is the rider's zone breakdown pasted directly from their training app or coach document.
</context>

<task>
**Translate zones into plain language:**
1. For each zone, rewrite the description removing all technical terms and replacing them with a feel description (e.g. "you can hold a full conversation" or "you cannot say more than two words")
2. Explain what physiological adaptation each zone builds, in one sentence each

**Make the zones actionable:**
3. Describe what a typical session in each zone looks like: duration, effort feel, recovery needed
4. Flag the two zones recreational riders most commonly overuse, and why that stalls progress

**Edge case:**
If {ZONE_DATA} is incomplete or unclear, identify what is missing and suggest what to ask the coach before following any structured plan.
</task>

<output_format>
- Zones table: zone | plain-English feel | adaptation | typical session format
- Common mistakes: two short paragraphs
- Length: around 350 words
- Tone: plain and direct; no physiology jargon
</output_format>