Today's session

Fri May 29 · Garage est. 73–75°F · Treadmill Z2

treadmill Z2 · 45 min coffee adj sleep 7+h post-128 recovery

Warm5m

Settle5m

Steady25m

Ease5m

Cool5m

2.30%

2.51%

2.62%

2.41%

2.10%

Intensity Profile

Warm Settle Steady Ease Cool

Warm up

2.3 mph · 0% incline

0 – 5 min

<105 bpm

Settle

2.5 mph · 1% incline

5 – 10 min

105–112 bpm

Steady Z2

2.6 mph · 2% incline

10 – 35 min

110–120 bpm

Ease off

2.4 mph · 1% incline

35 – 40 min

105–112 bpm

Cool down

2.1 mph · 0% incline

40 – 45 min

<105 bpm

Warm up

0 – 5 min

2.3 mph · 0%

<105 bpm

Settle

5 – 10 min

2.5 mph · 1%

105–112 bpm

Steady Z2

10 – 35 min

2.6 mph · 2%

110–120 bpm

Ease off

35 – 40 min

2.4 mph · 1%

105–112 bpm

Cool down

40 – 45 min

2.1 mph · 0%

<105 bpm

Duration

min

Peak HR

110–120

bpm

Cap

125

hard cap

Indoor treadmill recovery-Z2 — garage estimated 73–75°F from Fremont 63°F partly cloudy.
Yesterday reached 128, so do not stack another moderate push. Keep Steady at 2.6/2% unless HR is low.
If HR stays <108 after min 20, add +1% incline. If HR reaches 123+, drop incline by 1%. If 125+ persists, ease to 2.3/0%.
STOP if headache, dizzy, vision changes, or calf pain. Small water sips; sit 2 min before standing.

Warm Up

0:00 elapsed

8:00

Remaining

Speed · Grade

2.5 mph · 0%

Target HR

<105 bpm

Next: Build 2.8 mph · 2%

Workout Complete

Great Work!

Duration

45 min

Peak Setting

2.6 mph 2%

Phases

5 completed

Target HR

126 bpm