Sun Jun 14 · Garage est. 79–82°F · Heat-capped moderate
controlled moderate · 45 mincoffee adjsleep assumed OKheat break since Jun 10
Warm5m
Build5m
Push25m
Ease5m
Cool5m
2.20%
2.51%
2.73%
2.41%
1.80%
Intensity Profile
WarmBuildPushEaseCool
Warm up
2.2 mph · 0% incline
0 – 5 min
<105 bpm
Build
2.5 mph · 1% incline
5 – 10 min
105–115 bpm
Controlled push
2.7 mph · 3% incline
10 – 35 min
115–123 bpm
Ease off
2.4 mph · 1% incline
35 – 40 min
105–115 bpm
Cool down
1.8 mph · 0% incline
40 – 45 min
<105 bpm
Warm up
0 – 5 min
2.2 mph · 0%
<105 bpm
Build
5 – 10 min
2.5 mph · 1%
105–115 bpm
Controlled push
10 – 35 min
2.7 mph · 3%
115–123 bpm
Ease off
35 – 40 min
2.4 mph · 1%
105–115 bpm
Cool down
40 – 45 min
1.8 mph · 0%
<105 bpm
Duration
45
min
Peak HR
115–123
bpm
Cap
128
hard stop
Forecast basis: Fremont 68°F sunny at 11:15; uninsulated garage estimated 79–82°F by start. This is a heat-capped moderate restart after several non-main-workout days. Use actual thermometer if available: if garage ≥82°F, switch to Z2 2.4–2.5 mph / 0–1% for 35–40 min or skip. If 79–81°F, use the plan as written. If ≤76°F and HR is <115 after min 20, optional +0.1 mph or +1% incline. Keep sustained HR 115–123; brief water/Watch spikes can be ignored if they settle quickly. If sustained HR >125 for 2 min, drop to 2.4 mph / 0–1%. Hard stop 128 or symptoms. STOP for dizziness, chest symptoms, unusual shortness of breath, headache, calf pain, feverish/body-ache feeling. Small sips; avoid watch-arm HR artifacts.