controlled moderate · 50 mincoffee adj6h+ sleepgarage est 74–77°F
Warm5m
Build7m
Steady25m
Push8m
Cool5m
2.20%
2.61%
2.82%
2.93%
1.80%
Intensity Profile
WarmBuildSteadyPushCool
Warm up
2.2 mph · 0% incline
0 – 5 min
<105 bpm
Build
2.6 mph · 1% incline
5 – 12 min
106–115 bpm
Steady moderate · main
2.8 mph · 2% incline
12 – 37 min
114–123 bpm
Controlled push
2.9 mph · 3% incline
37 – 45 min
116–125 bpm
Cool down
1.8 mph · 0% incline
45 – 50 min
<105 bpm
Warm up
0 – 5 min
2.2 mph · 0%
<105 bpm
Build
5 – 12 min
2.6 mph · 1%
106–115 bpm
Steady moderate
12 – 37 min
2.8 mph · 2%
114–123 bpm
Controlled push
37 – 45 min
2.9 mph · 3%
116–125 bpm
Cool down
45 – 50 min
1.8 mph · 0%
<105 bpm
Duration
50
min
Peak HR
116–125
bpm
Cap
128
hard stop
Saturday record: 45 min, HR 101–126 with good cooldown; treating the 126 as controlled/brief, not overload. Sunday was rest and sleep was 6h+; midday coffee adjustment applies. Fremont is about 66°F and overcast; garage estimate is roughly 74–77°F. If actual garage is ≥78°F/stuffy, make Steady 2.7 mph / 1–2% and skip the 3% push. Use the push only if HR is stable under 123 by minute 37. Soft cap: 123–125 sustained. Hard cap: 128 with coffee. No 5% incline challenge today. If HR >125 for 2+ min, go 2.5 mph / 0%; if near 128, 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.