very light · 25–30 minno coffee6h fragmentedlast 104–126
2.00%
2.30%
2.40%
2.50%
1.50%
Intensity Profile
WarmBuildLightOptCool
Warm up
2.0 mph · 0% incline
0 – 5 min
<102 bpm
Settle
2.3 mph · 0% incline
5 – 10 min
102–108 bpm
Easy walk
2.4 mph · 0% incline
10 – 22 min
105–112 bpm
Optional finish
2.5 mph · 0% incline
22 – 25 min
108–115 bpm
Cool down
1.5 mph · 0% incline
25 – 30 min
<100 bpm
Warm up
0 – 5 min
2.0 mph · 0%
<102 bpm
Settle
5 – 10 min
2.3 mph · 0%
102–108 bpm
Easy walk
10 – 22 min
2.4 mph · 0%
105–112 bpm
Optional finish
22 – 25 min
2.5 mph · 0%
108–115 bpm
Cool down
25 – 30 min
1.5 mph · 0%
<100 bpm
Duration
30
min
Peak HR
108–115
bpm
Cap
122
hard stop
Last record: 10:20–10:50 PM, HR 104–126. The max looks brief with a clear cooldown, but it still reached the late-night cap range. Because you only slept 6h fragmented and this is another late start, keep tonight even lighter than training Z2. Goal: loosen up and protect sleep. Default stop is 25 minutes: skip the optional finish and cool down at minute 22 if tired. Continue to 30 only if HR is calm and you feel better after warming up. Soft cap: 112–115 sustained. Hard cap: 122 tonight. If HR >115 for 2+ min, drop to 2.2–2.3 mph flat; if near 122, go 1.5 mph flat and end if not settling. STOP if dizzy, chest symptoms, unusual shortness of breath, headache, vision changes, or calf pain.