controlled aerobic · 45 minno coffee8h sleepgarage est 72–75°F
Warm5m
Build7m
Steady23m
Finish5m
Cool5m
2.10%
2.51%
2.72%
2.82%
1.80%
Intensity Profile
WarmBuildSteadyFinishCool
Warm up
2.1 mph · 0% incline
0 – 5 min
<105 bpm
Build
2.5 mph · 1% incline
5 – 12 min
105–114 bpm
Steady aerobic · main
2.7 mph · 2% incline
12 – 35 min
112–121 bpm
Controlled finish
2.8 mph · 2% incline
35 – 40 min
115–123 bpm
Cool down
1.8 mph · 0% incline
40 – 45 min
<105 bpm
Warm up
0 – 5 min
2.1 mph · 0%
<105 bpm
Build
5 – 12 min
2.5 mph · 1%
105–114 bpm
Steady aerobic
12 – 35 min
2.7 mph · 2%
112–121 bpm
Controlled finish
35 – 40 min
2.8 mph · 2%
115–123 bpm
Cool down
40 – 45 min
1.8 mph · 0%
<105 bpm
Duration
45
min
Peak HR
115–123
bpm
Cap
125
hard stop
Home treadmill re-entry. Last workout was Aug 11 and you missed the days after, so 8h sleep supports a controlled aerobic session — but because this is a 9 PM+ start, do not make it a hard make-up push. Fremont is about 67°F outside; garage estimate is roughly 72–75°F. If actual garage is ≥78°F or feels stuffy, make Steady 2.6 mph / 1% and skip the finish. Default plan is 45 minutes. The finish is optional: use it only if HR is stable under 121 and breathing feels easy. Soft cap: 122 sustained. Hard cap: 125 tonight, no coffee adjustment. If HR >122 for 2+ min, go 2.4 mph / 0%; if near 125, go 1.8 mph flat and end if not settling. STOP for dizziness, chest symptoms, unusual shortness of breath, headache, vision changes, or calf pain.