Sun Jul 12 · Garage 79–83°F est · Controlled aerobic
controlled aerobic · 55 mincoffee adjsleep 6+hwarm sunny garage est
2.30%
2.72%
2.94%
2.62%
1.80%
Intensity Profile
WarmBuildSteadyFinishCool
Warm up
2.3 mph · 0% incline
0 – 7 min
<108 bpm
Build
2.6 mph · 1% incline
7 – 15 min
108–115 bpm
Steady Z2
2.8 mph · 2% incline
15 – 40 min
112–120 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 – 7 min
2.3 mph · 0%
<108 bpm
Build
7 – 15 min
2.6 mph · 1%
108–115 bpm
Steady Z2
15 – 40 min
2.8 mph · 2%
112–120 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
55
min
Peak HR
115–123
bpm
Cap
128
hard stop
Yesterday HR 99–128 with 128 treated as a brief spike, so today is longer-not-harder controlled aerobic. Garage is forecast-estimated 79–83°F and sunny: if actual garage is ≥82°F/stuffy, skip Finish and cool down at min 40–45. Soft cap: 120–122 sustained. If HR >122 for 2+ min, drop 1% incline; if near 128, go 1.5 mph flat until settled. If HR <110 at min 25 and garage feels OK, add only +0.1 mph OR +1% incline, not both. STOP if dizzy, chest symptoms, unusual shortness of breath, headache, vision changes, or calf pain.