Tue Sep 08 · San Jose office · Heat-aware outdoor Z2
outdoor walk · 40 minhot sun: shade first6+ h fragmented sleepnerve/numbness cautious
Ease in5m
Build5m
Shaded Z220m
Ease5m
Cool5m
easyshade
steadyshade
Z2no hills
slowshade
strollshade
Intensity Profile
EaseBuildZ2EaseCool
Ease in
Easy shaded walk · flat
0 – 5 min
<105 bpm
Build
Comfortable shaded pace · flat
5 – 10 min
105–112 bpm
Shaded Z2 · main
Brisk conversational · shade / flat
10 – 30 min
110–120 bpm
Ease
Slow shaded walk · flat
30 – 35 min
105–112 bpm
Cool
Very easy stroll · shade
35 – 40 min
<105 bpm
Ease in
0 – 5 min
Easy shaded walk
<105 bpm
Build
5 – 10 min
Comfortable shaded pace
105–112 bpm
Shaded Z2
10 – 30 min
Brisk conversational
110–120 bpm
Ease
30 – 35 min
Slow shaded walk
105–112 bpm
Cool
35 – 40 min
Very easy stroll
<105 bpm
Duration
40
min
Peak HR
110–120
bpm
Cap
125
sustained
San Jose office is hot/sunny (~92°F, UV high): use shade and flat route. This is recovery/Z2, not a heat push. Keep sustained HR 120–122 or lower if heat/leg symptoms show up; 125 sustained means end with cooldown. Brief 126–130 Apple Watch outdoor spikes are OK only if they settle within ~1 min. Stop/shorten if numbness spreads/increases, shooting pain returns, weakness/limping, dizziness, chest symptoms, or unusual shortness of breath.