Tue Aug 18 · Garage ~72–74°F est · Controlled moderate
controlled moderate · 50 mincoffee adjsleep 8hSun rest after Sat walk
Warm5m
Build7m
Steady18m
Push12m
Cool8m
2.20%
2.61%
2.82%
3.03%
1.80%
Intensity Profile
WarmBuildSteadyPushCool
Warm up
2.2 mph · 0% incline
0 – 5 min
<105 bpm
Build
2.6 mph · 1% incline
5 – 12 min
106–115 bpm
Steady moderate
2.8 mph · 2% incline
12 – 30 min
114–122 bpm
Controlled push
3.0 mph · 3% incline
30 – 42 min
120–126 bpm
Cool down
1.8 mph · 0% incline
42 – 50 min
<105–110 bpm
Warm up
0 – 5 min
2.2 mph · 0%
<105 bpm
Build
5 – 12 min
2.6 mph · 1%
106–115 bpm
Steady moderate
12 – 30 min
2.8 mph · 2%
114–122 bpm
Controlled push
30 – 42 min
3.0 mph · 3%
120–126 bpm
Cool down
42 – 50 min
1.8 mph · 0%
<105–110 bpm
Duration
50
min
Peak HR
120–126
bpm
Cap
128
hard stop
Forecast-derived garage ~72–74°F at start; actual thermometer overrides this. Use 3.0/3% for the push. Add 4% only if HR is ≤120 at minute 35 and breathing is calm. Soft cap: 126 sustained. Hard cap: 128 with AM coffee. If HR >126 for 2 minutes: drop to 2.6 mph / 1%. If near 128 and not settling: 1.8 mph flat and cool down/end. STOP for chest symptoms, dizziness, unusual shortness of breath, headache/vision change, or calf pain.