Mon Jul 20 · Garage AC ~75–77°F · Controlled moderate
controlled moderate · 50 mincoffee adjsleep not reportedyesterday 84–119
2.40%
2.71%
2.92%
3.03%
1.80%
Intensity Profile
WarmBuildSteadyFinishCool
Warm up
2.4 mph · 0% incline
0 – 6 min
<108 bpm
Build
2.7 mph · 1% incline
6 – 13 min
108–115 bpm
Steady moderate
2.9 mph · 2% incline
13 – 40 min
112–121 bpm
Controlled finish
3.0 mph · 3% incline
40 – 45 min
115–123 bpm
Cool down
1.8 mph · 0% incline
45 – 50 min
<105 bpm
Warm up
0 – 6 min
2.4 mph · 0%
<108 bpm
Build
6 – 13 min
2.7 mph · 1%
108–115 bpm
Steady moderate
13 – 40 min
2.9 mph · 2%
112–121 bpm
Controlled finish
40 – 45 min
3.0 mph · 3%
115–123 bpm
Cool down
45 – 50 min
1.8 mph · 0%
<105 bpm
Duration
50
min
Peak HR
115–123
bpm
Cap
128
hard stop
Yesterday stayed very controlled despite dialing up: HR 84–119 from 6:57–7:42, mostly around 3.0 mph / 3% steady. AC garage means today can start closer to that calibration, but still controlled, not a 5% test. Assuming AC garage near 75–77°F. If actual garage is ≥80°F/stuffy, use 2.7–2.8 mph / 1–2% and skip Finish; if sleep/legs feel off, make it 40–45 min Z2. Soft cap: 120–122 sustained. 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 HR is <112 at min 22 and garage is cool, add only +0.1 mph OR +1% incline, not both. Do not exceed 3.0 mph / 4% today. STOP if dizzy, chest symptoms, unusual shortness of breath, headache, vision changes, or calf pain.