Today's session

Thu Jun 4 · Home garage treadmill · Z2 consolidation

Z2 · 45 min coffee adj forecast garage 79–82°F yesterday 45m HR 100–127

Warm5m

Settle8m

Steady22m

Ease5m

Cool5m

2.10%

2.41%

2.62%

2.31%

1.80%

Intensity Profile

Warm Settle Steady Ease Cool

Warm up

2.1 mph · 0% incline

0 – 5 min

<105 bpm

Settle

2.4 mph · 1% incline

5 – 13 min

105–112 bpm

Steady · main

2.6 mph · 2% incline

13 – 35 min

110–120 bpm

Ease off

2.3 mph · 1% incline

35 – 40 min

105–112 bpm

Cool down

1.8 mph · 0% incline

40 – 45 min

<105 bpm

Warm up

0 – 5 min

2.1 mph · 0%

<105 bpm

Settle

5 – 13 min

2.4 mph · 1%

105–112 bpm

Steady

13 – 35 min

2.6 mph · 2%

110–120 bpm

Ease off

35 – 40 min

2.3 mph · 1%

105–112 bpm

Cool down

40 – 45 min

1.8 mph · 0%

<105 bpm

Duration

min

Steady HR

110–120

bpm

Cap

128

hard stop

Fremont forecast 67°F now, sunny, 77°F by noon; garage estimate 79–82°F. Use actual thermometer if available.
Today is Z2 consolidation after yesterday's 45 min HR 100–127: controlled, not a second push day.
If actual garage ≥82°F, make it 20–30 min easy or skip. If sustained HR >125 for 2+ min, drop to 2.1–2.3 mph flat; hard stop at 128.
If HR <110 at min 25 and garage <80°F, you may nudge to 2.7/2% only while staying below 123.
STOP if dizzy, chest symptoms, unusual shortness of breath, feverish feeling, headache, vision changes, or calf pain. Small sips; bottle-raise spikes can be PPG artifacts. Sit 2 min before standing.