shaded walk · 50 minshaded Z282°F sunny · shade route
Warm5m
Settle10m
Steady25m
Finish5m
Cool5m
easyshade
settleZ2
steadyshade
optionalcap
cooleasy
Intensity Profile
WarmBuildPushEaseCool
Warm
Easy shaded walk
0 – 5 min
<105 bpm
Settle
Comfortable shaded pace
5 – 15 min
105–113 bpm
Steady · main
Steady shaded Z2
15 – 40 min
110–120 bpm
Finish
Optional light finish
40 – 45 min
115–123 bpm
Cool
Easy stroll
45 – 50 min
<110 bpm
Warm
0 – 5 min
Easy shaded walk
<105 bpm
Settle
5 – 15 min
Comfortable shaded pace
105–113 bpm
Steady
15 – 40 min
Steady shaded Z2
110–120 bpm
Finish
40 – 45 min
Optional light finish
115–123 bpm
Cool
45 – 50 min
Easy stroll
<110 bpm
Duration
50
min
Peak HR
110–123
bpm
Cap
128
cap
50 min shaded outdoor walk at San Jose office park — controlled Z2/light-moderate, not a heat push. Mostly shade is OK; if HR sits >125 for 3+ min, slow down and shorten. Brief outdoor spikes are fine. Stay in shade, sip water carefully, and stop if dizzy, chest symptoms, unusual shortness of breath, or anything off.