controlled aerobic · 45 mincoffee adj6+ h sleeplast 90–122
2.40%
2.81%
3.03%
3.04%
1.70%
Intensity Profile
WarmBuildSteadyFinishCool
Warm up
2.4 mph · 0% incline
0 – 6 min
<106 bpm
Build
2.8 mph · 1% incline
6 – 13 min
106–114 bpm
Steady aerobic
3.0 mph · 3% incline
13 – 35 min
110–119 bpm
Controlled finish
3.0 mph · 4% incline
35 – 40 min
114–122 bpm
Cool down
1.7 mph · 0% incline
40 – 45 min
<103 bpm
Warm up
0 – 6 min
2.4 mph · 0%
<106 bpm
Build
6 – 13 min
2.8 mph · 1%
106–114 bpm
Steady aerobic
13 – 35 min
3.0 mph · 3%
110–119 bpm
Controlled finish
35 – 40 min
3.0 mph · 4%
114–122 bpm
Cool down
40 – 45 min
1.7 mph · 0%
<103 bpm
Duration
45
min
Peak HR
114–122
bpm
Cap
128
hard stop
Last workout: 10:20–11:00 PM, HR 90–122 with a smooth climb, brief late max, then a clean cooldown. With 6+ hours sleep, this can be controlled aerobic, but do not turn it into a hard push. Use 3.0 / 3% as the main steady block. Use 3.0 / 4% only for the short finish if HR is still <116 by minute 28 and breathing feels easy. Avoid 5% today. Soft cap: 120–122 sustained. Coffee-adjusted hard cap: 128. If HR >122 for 2+ min, drop 1% incline or 0.2 mph; if near 128, go 1.5 mph flat and end if not settling. If garage is warm/stuffy or legs feel heavy, make it 35–40 min and stay at 2.8–3.0 mph / 1–3%. STOP if dizzy, chest symptoms, unusual shortness of breath, headache, vision changes, or calf pain.