Today's session

Tue Aug 11 · WeWork San Jose · Outdoor Z2
outdoor walk · 45 min shade-first Z2 81°F sunny
Ease in5m
Build5m
Z2 steady25m
Ease5m
Cool5m
easyshade
buildshade
briskZ2
easyshade
strollshade
Intensity Profile
Warm Build Push Ease Cool
Ease in
Easy shaded walk · flat route
0 – 5 min
<105 bpm
Build
Comfortable build · shade
5 – 10 min
105–112 bpm
Z2 steady · main
Brisk shaded Z2 · flat route
10 – 35 min
110–120 bpm
Ease
Slow shaded walk · flat route
35 – 40 min
105–112 bpm
Cool
Stroll / return · shade
40 – 45 min
<105 bpm
Ease in
0 – 5 min
Easy shaded walk
<105 bpm
Build
5 – 10 min
Comfortable build
105–112 bpm
Z2 steady
10 – 35 min
Brisk shaded Z2
110–120 bpm
Ease
35 – 40 min
Slow shaded walk
105–112 bpm
Cool
40 – 45 min
Stroll / return
<105 bpm
Duration
45
min
Peak HR
110–120
bpm
Cap
125
sustained
San Jose WeWork outdoor card. Current nearby weather: about 81°F and sunny, so make this shade-first Zone 2, not a heat push.
Use a flat/shaded loop if available. Conversation pace; no hill repeats or direct-sun surges today.
Soft cap: 120–122 sustained. Sustained cap: 125. Brief 126–130 outdoor/Apple Watch spikes are OK only if they settle within about a minute.
If HR stays >122 for 2+ min, slow to an easy walk and seek shade; if it stays near 125, end with a cooldown. Stop for dizziness, chest symptoms, unusual shortness of breath, headache, vision changes, or calf pain.
Ease in
0:00 elapsed
5:00
Remaining
Cue
Easy shaded walk
Target HR
<105 bpm
Next: Build Comfortable build
FitFlow build 3.1 © NeuralNets Technologies LLC
Workout Complete
Great Work!
Duration
45 min
Peak Setting
Brisk shaded Z2
Phases
5 completed
Target HR
110-120 bpm
FitFlow build 3.1 © NeuralNets Technologies LLC