Mon Jun 15 · Garage est. 75–78°F · Controlled moderate
controlled moderate · 50 mincoffee adjsleep normalrestart after heat skip
Warm5m
Build5m
Push30m
Ease5m
Cool5m
2.20%
2.51%
2.73%
2.41%
1.80%
Intensity Profile
WarmBuildPushEaseCool
Warm up
2.2 mph · 0% incline
0 – 5 min
<105 bpm
Build
2.5 mph · 1% incline
5 – 10 min
105–115 bpm
Controlled push
2.7 mph · 3% incline
10 – 40 min
115–123 bpm
Ease off
2.4 mph · 1% incline
40 – 45 min
105–115 bpm
Cool down
1.8 mph · 0% incline
45 – 50 min
<105 bpm
Warm up
0 – 5 min
2.2 mph · 0%
<105 bpm
Build
5 – 10 min
2.5 mph · 1%
105–115 bpm
Controlled push
10 – 40 min
2.7 mph · 3%
115–123 bpm
Ease off
40 – 45 min
2.4 mph · 1%
105–115 bpm
Cool down
45 – 50 min
1.8 mph · 0%
<105 bpm
Duration
50
min
Peak HR
115–123
bpm
Cap
128
hard stop
Forecast basis: Fremont 65°F overcast at 10:15, warming toward 66–69°F with clouds breaking near noon; uninsulated garage estimated 75–78°F by start and may drift +1–2°F during the session. Actual thermometer overrides this estimate. If garage is ≥80°F, shorten to 40–45 min and keep Push at 2.6–2.7 mph / 2–3%. If ≤74°F and HR is still <115 after min 20, optional +0.1 mph or +1% incline. Otherwise run as written. Keep sustained HR 115–123; brief water/Watch spikes can be ignored if they settle quickly. If sustained HR >125 for 2 min, drop to 2.4 mph / 0–1%. Hard stop 128 or symptoms. STOP for dizziness, chest symptoms, unusual shortness of breath, headache, calf pain, feverish/body-ache feeling. Small sips; avoid watch-arm HR artifacts.