Today's session

Thu Jul 02 · Garage est 77-79°F · Z2 recovery

zone 2 · 55 min coffee adj post-128 + extra walk warm garage

Warm5m

Build5m

Steady35m

Ease5m

Cool5m

2.30%

2.61%

2.72%

2.51%

1.80%

Intensity Profile

Warm Build Steady Ease Cool

Warm up

2.3 mph · 0% incline

0 – 5 min

<105 bpm

Build

2.6 mph · 1% incline

5 – 10 min

105–112 bpm

Steady Z2

2.7 mph · 2% incline

10 – 45 min

108–118 bpm

Ease off

2.5 mph · 1% incline

45 – 50 min

105–112 bpm

Cool down

1.8 mph · 0% incline

50 – 55 min

<105 bpm

Warm up

0 – 5 min

2.3 mph · 0%

<105 bpm

Build

5 – 10 min

2.6 mph · 1%

105–112 bpm

Steady Z2

10 – 45 min

2.7 mph · 2%

108–118 bpm

Ease off

45 – 50 min

2.5 mph · 1%

105–112 bpm

Cool down

50 – 55 min

1.8 mph · 0%

<105 bpm

Duration

min

Steady HR

108–118

bpm

Cap

128

hard cap

Plenty of time today: extend the easy Z2 block, not the incline. Yesterday still counts as load plus night walk volume.
Soft cap: 120–122 sustained. Hard cap: 128 with coffee. STOP if dizzy, chest symptoms, unusual breathlessness, headache, vision changes, or calf pain.
If HR <108 after min 25 and you feel normal: 2.8/2%, then max 2.9/3%. If HR >120 for 2 min: drop 1% incline; if >122: 2.3 flat until settled.
Small water-sip spikes are likely watch artifact if they drop quickly.

Warm up

0:00 elapsed

5:00

Remaining

Speed · Grade

2.3 mph · 0%

Target HR

<105 bpm

Next: Build 2.6 mph · 1%

Workout Complete

Great Work!

Duration

55 min

Peak Setting

2.7 mph 2%

Phases

5 completed

Target HR

118 bpm