Today's session

Tue Jul 7 · Garage ~70–74°F forecast · Controlled aerobic

controlled · 55 min coffee adj 3 missed days + Sat outdoor longer, not harder

Warm5m

Build7m

Steady28m

Finish10m

Cool5m

2.30%

2.72%

2.83%

2.94%

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

106–114 bpm

Steady aerobic

2.8 mph · 3% incline

12 – 40 min

112–120 bpm

Controlled finish

2.9 mph · 4% incline

40 – 50 min

116–124 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%

106–114 bpm

Steady aerobic

12 – 40 min

2.8 mph · 3%

112–120 bpm

Controlled finish

40 – 50 min

2.9 mph · 4%

116–124 bpm

Cool down

50 – 55 min

1.8 mph · 0%

<105 bpm

Duration

min

Peak HR

116–124

bpm

Cap

128

hard stop

Forecast garage ~70–74°F from Fremont 60–65°F, partly sunny; confirm thermometer if available.
55 min is longer, not harder: keep steady HR mostly 112–120, finish only if calm.
If HR >122 sustained: reduce 1% incline; if near 128: 1.8 mph flat until settled.
If HR <112 at min 25 and garage ≤74°F: add +1% incline; if still <115 at min 42, finish may be 3.0/4–5% max.
Small sips for water; ignore one bottle-raise watch spike if it settles fast.
STOP if dizzy, chest symptoms, unusual shortness of breath, headache, vision changes, or calf pain.