Today's session

Thu Jul 02 · Garage est 77-79°F · Controlled aerobic

controlled · 55 min coffee adj 96–128 controlled warm garage

Warm5m

Build7m

Steady28m

Finish10m

Cool5m

2.30%

2.72%

2.82%

2.93%

1.80%

Intensity Profile

Warm Build Steady Finish Cool

Warm up

2.3 mph · 0% incline

0 – 5 min

<105 bpm

Build

2.7 mph · 2% incline

5 – 12 min

105–115 bpm

Steady aerobic

2.8 mph · 2% incline

12 – 40 min

110–120 bpm

Controlled finish

2.9 mph · 3% incline

40 – 50 min

115–123 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 – 12 min

2.7 mph · 2%

105–115 bpm

Steady aerobic

12 – 40 min

2.8 mph · 2%

110–120 bpm

Controlled finish

40 – 50 min

2.9 mph · 3%

115–123 bpm

Cool down

50 – 55 min

1.8 mph · 0%

<105 bpm

Duration

min

Peak HR

115–123

bpm

Cap

128

hard cap

Corrected read: yesterday was a controlled 45-min workout, 96–128 bpm, with 128 brief/near-isolated rather than sustained over-cap.
Today: longer controlled aerobic, not a 6% repeat. Soft cap 120–122 sustained; hard cap 128 with coffee.
If HR <112 after min 25 and you feel normal, you may step to 2.9/3%. If HR >122 sustained, drop to 2.5/1%; if near 128, 2.3 flat until settled.
STOP if dizzy, chest symptoms, unusual breathlessness, headache, vision changes, or calf pain.

Warm up

0:00 elapsed

5:00

Remaining

Speed · Grade

2.3 mph · 0%

Target HR

<105 bpm

Next: Build 2.7 mph · 2%

Workout Complete

Great Work!

Duration

55 min

Peak Setting

2.9 mph 3%

Phases

5 completed

Target HR

123 bpm