very light · 25–30 minno coffee6h fragmentedTue 100–121
2.00%
2.30%
2.50%
2.60%
1.50%
Intensity Profile
WarmBuildLightOptCool
Warm up
2.0 mph · 0% incline
0 – 5 min
<102 bpm
Settle
2.3 mph · 0% incline
5 – 10 min
102–108 bpm
Easy walk
2.5 mph · 0% incline
10 – 22 min
105–113 bpm
Optional gentle finish
2.6 mph · 0% incline
22 – 25 min
108–116 bpm
Cool down
1.5 mph · 0% incline
25 – 30 min
<100 bpm
Warm up
0 – 5 min
2.0 mph · 0%
<102 bpm
Settle
5 – 10 min
2.3 mph · 0%
102–108 bpm
Easy walk
10 – 22 min
2.5 mph · 0%
105–113 bpm
Optional gentle finish
22 – 25 min
2.6 mph · 0%
108–116 bpm
Cool down
25 – 30 min
1.5 mph · 0%
<100 bpm
Duration
30
min
Peak HR
108–116
bpm
Cap
122
hard stop
Tuesday record: 10:34–11:04 PM, HR 100–121. Clean light session with no sustained high HR. You skipped yesterday, but several poor-sleep nights + 6h fragmented + 10 PM start means tonight should be very light. Goal is circulation and sleep transition, not training stimulus. Default stop is 25 minutes: skip the optional finish and start cooldown at minute 22 if you feel tired. Only continue to 30 if HR is calm and you feel better after warming up. Soft cap: 115–116 sustained. Hard cap: 122. If HR >116 for 2+ min, drop to 2.3 mph flat; if near 122, go 1.5 mph flat and end if not settling. STOP if dizzy, chest symptoms, unusual shortness of breath, headache, vision changes, or calf pain.