Garage is cool at 70°F, and Monday's effective dial was 3.0 mph / 4% with HR 96–127 and clean cooldown. Because it is late, use that calibration only as a short optional finish, not the whole steady block. Hard cap tonight: 125. Soft cap: 118–120 sustained. If HR >120 for 2+ min, drop 1% incline or 0.2 mph; if near 125, go 1.5 mph flat and end if not settling. Optional 3.0 / 4% finish only if HR is ≤118 and breathing feels easy at minute 30. Otherwise stay 3.0 / 2% or reduce to 2.8 / 1%. STOP if dizzy, chest symptoms, unusual shortness of breath, headache, vision changes, or calf pain.