[{"_1":2,"_3":-5,"_4":-5},"loaderData",{"_5":6,"_7":8},"actionData","errors","root",{"_104":105,"_106":107},"routes/embed.x.$handle.$name.$",{"_9":10,"_11":12,"_13":14,"_15":16,"_17":18,"_19":20,"_21":-5},"handle","recal_training","name","rbi_breakdown_email","path","main.ts","project",{"_22":45,"_11":12,"_33":46,"_47":-5,"_48":42,"_49":50,"_51":50,"_52":-5,"_53":-5,"_54":55,"_56":-5,"_57":42,"_58":-5,"_59":-5,"_60":61,"_62":63,"_64":65,"_66":67,"_68":69,"_70":-5,"_71":72,"_73":72,"_74":75,"_76":75,"_77":75,"_78":72,"_79":72,"_80":81,"_82":83,"_84":85,"_86":42},"file",{"_22":23,"_11":14,"_24":25,"_26":-5,"_27":28,"_29":30,"_31":32,"_33":34,"_35":36,"_37":38,"_39":40,"_41":42,"_43":-5,"_13":44},"permalink","https://www.val.town/x/recal_training/rbi_breakdown_email/code/main.ts","extension","id","91c7565c-5056-11f1-a9fc-ee650bb23af1","fileId","83f22ccc-4a1c-11f1-8997-ee650bb23af1","parentId","branchId","83eb33f4-4a1c-11f1-8997-ee650bb23af1","branchVersion",12,"latest",true,"createdAt",["D",1778846816761],"version",9,"fileType","http","content","export default async function (req: Request): Promise {\n const body = await req.json();\n\n const {\n rbi_weakest,\n rbi_strongest,\n bolt_score,\n co2_tolerance_score,\n mbt_score,\n lom_zones,\n one_balloon_test_score,\n } = body;\n\n const bolt = parseFloat(bolt_score) || 0;\n const co2tt = parseFloat(co2_tolerance_score) || 0;\n const mbt = parseFloat(mbt_score) || 0;\n const onebt = parseFloat(one_balloon_test_score) || 0;\n\n // ─── WEAKEST CARD ───────────────────────────────────────────\n const weakestCopy: Record = {\n \"BOLT\":\n `At a score of ${bolt_score} sec in the BOLT part of your RBI Test, this indicates your body's tolerance for carbon dioxide is running on the low side. → Remember, CO₂ is nearly always your body's trigger to breathe, not oxygen. Translation: your brain is hitting the \"need more air!\" panic button earlier than it should, forcing you to breathe more often and work harder than necessary. The fix? Train your CO₂ tolerance and oxygen efficiency, and that out-of-breath feeling will won't rear its ugly head so early/often.`,\n \"CO2TT\":\n `At a score of ${co2_tolerance_score} sec in the CO₂TT part of your RBI Test, this indicates your breathing chemistry is under-adapted for endurance or altitude. Your body's \"urge to breathe\" is kicking in prematurely, even when oxygen levels are still adequate. This creates wasted effort — and wasted performance. With targeted CO₂ tolerance drills, we can quiet that overactive alarm and keep you calmer, stronger, and more efficient when it matters.`,\n \"MBT\":\n `At a score of ${mbt_score} steps in the MBT part of your RBI Test, this indicates your ability to sustain effort under breathlessness is underdeveloped. In other words, your engine might be strong, but your breathing system is bailing out early. Strengthening your respiratory muscles and improving breath control under load will let you push through longer before fatigue — and frustration — set in.`,\n \"LOM\":\n `A low score in the LOM part of your RBI Test indicates your breathing mechanics are stuck higher up in the chest than we'd ideally like. That means you have less diaphragm engagement, shallower oxygen exchange, and more strain on your accessory muscles. The good news? Mechanics are highly trainable — we can shift your breath lower, wider, and more efficiently, so every inhale is doing real work for you.`,\n \"1BT SCORE\":\n `At a score of ${one_balloon_test_score} in the 1-Minute Balloon Test part of your RBI, this indicates your respiratory muscle strength, power, and/or endurance are limited. That weakness will show up in a big way at high altitude -- where the lower air pressure forces you to work harder to pull in the air you need. Not only will focusing on improving this score help your respiratory muscle strength, but it will also increase your lung capacity. With targeted breathwork protocols, you can unlock more usable air with every breath, without your muscles fatiguing so quickly on your expedition — and that's a serious performance upgrade.`,\n };\n\n const weakestScore: Record = {\n \"BOLT\": `${bolt_score} sec`,\n \"CO2TT\": `${co2_tolerance_score} sec`,\n \"MBT\": `${mbt_score} steps`,\n \"LOM\": lom_zones,\n \"1BT SCORE\": `${one_balloon_test_score}`,\n };\n\n const weakest_card_html = `\n\n \n \n \n

\n 🚩 YOUR WEAKEST SCORE: ${rbi_weakest} — ${\n weakestScore[rbi_weakest] || \"\"\n }\n

\n ${weakestCopy[rbi_weakest] || \"\"}\n

`;\n\n // ─── STRONGEST CARD ──────────────────────────────────────────\n const strongestCopy: Record = {\n \"BOLT\":\n `At a score of ${bolt_score} sec in the BOLT part of your RBI Test, this indicates you've got excellent CO₂ tolerance — meaning your body stays calm and efficient for longer before the urge to breathe kicks in. This is a huge advantage for endurance, altitude, and recovery. Now, the key is to keep this edge sharp and make sure the rest of your breathing system (and mechanics) can keep up with your chemistry.`,\n \"CO2TT\":\n `At a score of ${co2_tolerance_score} sec in the CO₂TT part of your RBI Test, this indicates you've got a strong handle on breathing chemistry — your body's gas exchange efficiency is dialed in. You're staying calm under air hunger and managing CO₂ levels like a pro. The next step? Layer this with stronger respiratory mechanics and muscle endurance to turn efficiency into outright performance dominance.`,\n \"MBT\":\n `At a score of ${mbt_score} steps in the MBT part of your RBI Test, this indicates you can handle breathlessness exceptionally well under effort. Your respiratory muscles and mental game are holding steady where others would fold. This is a high-performance foundation — now it's about pairing it with top-tier mechanics so you can push even harder without breaking form.`,\n \"LOM\":\n `At a score in the LOM part of your RBI Test, this indicates your breathing mechanics are excellent — deep, efficient, and driven by your diaphragm rather than your shoulders. This maximizes oxygen exchange and reduces wasted energy. To take it even further, pair these mechanics with higher CO₂ tolerance and respiratory endurance so your form stays perfect under heavy load.`,\n \"1BT SCORE\":\n `At a score of ${one_balloon_test_score} in the 1-Minute Balloon test part of your RBI, this indicates you have impressive respiratory muscle strength, allowing you to pull in — and use — more air. This is like having a more fatigue-resistant engine. Now, the goal is to fuel it with equally strong breathing chemistry and lung capacity so it performs at its full potential -- when it matters most at high altitude.`,\n };\n\n const strongestScore: Record = {\n \"BOLT\": `${bolt_score} sec`,\n \"CO2TT\": `${co2_tolerance_score} sec`,\n \"MBT\": `${mbt_score} steps`,\n \"LOM\": lom_zones,\n \"1BT SCORE\": `${one_balloon_test_score}`,\n };\n\n const strongest_card_html = `\n\n \n \n \n

\n 🏆 YOUR STRONGEST SCORE: ${rbi_strongest} — ${\n strongestScore[rbi_strongest] || \"\"\n }\n

\n ${strongestCopy[rbi_strongest] || \"\"}\n

`;\n\n // ─── SCORE TABLE ─────────────────────────────────────────────\n const hi = \"background-color:#A2C2C7;color:#0A4367;font-weight:bold;\";\n const n = \"color:#334155;\";\n\n const boltCols = [\n { label: \"<15s\", active: bolt < 15 },\n { label: \"15–19s\", active: bolt >= 15 && bolt < 20 },\n { label: \"20–24s\", active: bolt >= 20 && bolt < 25 },\n { label: \"25–29s\", active: bolt >= 25 && bolt < 30 },\n { label: \"30–34s\", active: bolt >= 30 && bolt < 35 },\n { label: \"35s+\", active: bolt >= 35 },\n ];\n\n const co2Cols = [\n { label: \"<25s\", active: co2tt < 25 },\n { label: \"25–39s\", active: co2tt >= 25 && co2tt < 40 },\n { label: \"40–54s\", active: co2tt >= 40 && co2tt < 55 },\n { label: \"55–69s\", active: co2tt >= 55 && co2tt < 70 },\n { label: \"70–84s\", active: co2tt >= 70 && co2tt < 85 },\n { label: \"85s+\", active: co2tt >= 85 },\n ];\n\n const mbtCols = [\n { label: \"<25\", active: mbt < 25 },\n { label: \"25–39\", active: mbt >= 25 && mbt < 40 },\n { label: \"40–54\", active: mbt >= 40 && mbt < 55 },\n { label: \"55–69\", active: mbt >= 55 && mbt < 70 },\n { label: \"70–84\", active: mbt >= 70 && mbt < 85 },\n { label: \"85+\", active: mbt >= 85 },\n ];\n\n const lomOptions = [\n \"Zone 3 only, vertical movement\",\n \"Zone 3, some Zone 2, shoulder movement apparent\",\n \"Zone 2\",\n \"Zone 1 and a bit of Zone 2, belly movement apparent\",\n \"Zone 1, horizontal movement, shoulders = no movement\",\n \"Zone 1 and 360° circumferential movement\",\n ];\n const lomLabels = [\n \"Zone 3 Only\",\n \"Zone 3 & 2\",\n \"Zone 2 Only\",\n \"Zone 1 & 2\",\n \"Zone 1 Horiz.\",\n \"360°\",\n ];\n const lomCols = lomOptions.map((opt, i) => ({\n label: lomLabels[i],\n active: lom_zones === opt,\n }));\n\n const onebtCols = [\n { label: \"<7\", active: onebt < 7 },\n { label: \"7–10\", active: onebt >= 7 && onebt < 11 },\n { label: \"11–13\", active: onebt >= 11 && onebt < 14 },\n { label: \"14–16\", active: onebt >= 14 && onebt < 17 },\n { label: \"17–18\", active: onebt >= 17 && onebt < 19 },\n { label: \"19+\", active: onebt >= 19 },\n ];\n\n function buildRow(\n label: string,\n cols: { label: string; active: boolean }[],\n bg: string,\n ): string {\n const cells = cols.map((c) =>\n `${c.label}`\n ).join(\"\");\n return `\n ${label}\n ${cells}\n `;\n }\n\n const score_table_html = `\n\n \n \n \n

\n \n \n \n \n \n \n \n \n \n \n \n \n \n ${buildRow(\"BOLT\", boltCols, \"#ffffff\")}\n ${buildRow(\"CO₂TT\", co2Cols, \"#f8fafc\")}\n ${buildRow(\"MBT\", mbtCols, \"#ffffff\")}\n ${buildRow(\"LOM\", lomCols, \"#f8fafc\")}\n ${buildRow(\"1BT\", onebtCols, \"#ffffff\")}\n \n

Metric	Very Poor	Poor	OK	Good	Great	Ultra

`;\n\n // ─── EXPLANATION CARDS ───────────────────────────────────────\n function getExplanation(\n metric: string,\n value: number | string,\n ): { range: string; copy: string } {\n if (metric === \"BOLT\") {\n return {\n range: `Your Score was ${bolt_score} seconds`,\n copy:\n \"You're likely overbreathing and therefore highly sensitive to CO₂, which makes you feel out of breath faster than you should — even at rest or during light activity. The good news? This is the most responsive group to training. With consistent breathwork training, you can make big gains quickly.\",\n };\n }\n if (metric === \"CO2TT\") {\n return {\n range: `Your Score was ${co2_tolerance_score} seconds`,\n copy:\n \"Your system is highly sensitive to carbon dioxide buildup, which likely means you feel out-of-breath quickly — even during only moderate effort. This is a signal of dysfunctional breathing and likely poor oxygen delivery to muscles. The good news? You've got the highest potential for improvement\",\n };\n }\n if (metric === \"MBT\") {\n return {\n range: `Your Score was ${mbt_score} steps`,\n copy:\n \"Your breathing efficiency under movement stress is low — likely leaving you winded, tense, or mentally overwhelmed during uphill efforts. This suggests poor CO₂ tolerance and limited respiratory function. You're at the trailhead of something better, and with focused effort can improve quickly.\",\n };\n }\n if (metric === \"LOM\") {\n return {\n range: `Your Zone was: ${lom_zones}`,\n copy:\n \"You're not just breathing with your diaphragm — you're expanding like a barrel. This is the gold standard for elite breathers: strong, stable, and fluid from all sides. Nice work.\",\n };\n }\n if (metric === \"1BT\") {\n return {\n range: `Your Score was ${one_balloon_test_score}`,\n copy:\n \"Your respiratory muscle strength and endurance is very low. This limits your ability to pull in air, especially at high altitude, and will result in fatigue more quickly. Research shows this causes a drop in your blood oxygen saturation -- not good. With breathwork training, we can build your strength and endurance, which would be a powerful adaptation before your expedition.\",\n };\n }\n return { range: \"\", copy: \"\" };\n }\n\n const metrics = [\n { label: \"BOLT\", key: \"BOLT\", value: bolt },\n { label: \"CO₂TT\", key: \"CO2TT\", value: co2tt },\n { label: \"MBT\", key: \"MBT\", value: mbt },\n { label: \"LOM\", key: \"LOM\", value: lom_zones },\n { label: \"1BT\", key: \"1BT\", value: onebt },\n ];\n\n const explanation_cards_html = `\n\n \n \n \n

\n ${\n metrics.map((m) => {\n const { range, copy } = getExplanation(m.key, m.value);\n return `\n \n \n \n \n

${m.label}: ${range}

${copy}

`;\n }).join(\"\")\n }\n

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