Today's session

Tue Aug 11 · 9:50 PM · Home treadmill Z2

late Z2 · 40–45 min no coffee 7h+ fragmented garage est 69–72°F

Warm5m

Build5m

Steady25m

Optional5m

Cool5m

2.10%

2.40%

2.61%

2.71%

1.80%

Intensity Profile

Warm Build Steady Opt Cool

Warm up

2.1 mph · 0% incline

0 – 5 min

<105 bpm

Build

2.4 mph · 0% incline

5 – 10 min

105–112 bpm

Steady Z2 · main

2.6 mph · 1% incline

10 – 35 min

110–118 bpm

Optional finish

2.7 mph · 1% incline

35 – 40 min

112–120 bpm

Cool down

1.8 mph · 0% incline

40 – 45 min

<105 bpm

Warm up

0 – 5 min

2.1 mph · 0%

<105 bpm

Build

5 – 10 min

2.4 mph · 0%

105–112 bpm

Steady Z2

10 – 35 min

2.6 mph · 1%

110–118 bpm

Optional finish

35 – 40 min

2.7 mph · 1%

112–120 bpm

Cool down

40 – 45 min

1.8 mph · 0%

<105 bpm

Duration

min

Peak HR

112–120

bpm

Cap

125

hard stop

Home treadmill tonight. You slept 7h+ total, so fragmented sleep is OK, but this is a late start and you skipped the earlier WeWork workout: make it controlled Z2, not a make-up push.
Fremont is about 64°F outside; garage estimate is roughly 69–72°F. If the garage feels warmer/stuffy, drop the Steady to 2.5 mph / 0–1%.
Default stop: 40 minutes after Optional finish; continue cooldown to 45 only if HR is calm. Soft cap: 120–122 sustained. Hard cap: 125 tonight, no coffee adjustment.
If HR >122 for 2+ min, go 2.3 mph / 0%; if near 125, go 1.8 mph flat and end if not settling. STOP for dizziness, chest symptoms, unusual shortness of breath, headache, vision changes, or calf pain.

Warm up

0:00 elapsed

5:00

Remaining

Speed · Grade

2.1 mph · 0%

Target HR

<105 bpm

Next: Build 2.4 mph · 0%

Workout Complete

Great Work!

Duration

45 min

Peak Setting

2.7 mph 1%

Phases

5 completed

Target HR

112-120 bpm