Today's session

Sun Jun 7 · Garage 80–83°F est · Z2 recovery

Z2 recovery · 40 min coffee adj sleep 7+h post-130 reset

Warm5m

Settle8m

Steady17m

Ease5m

Cool5m

2.10%

2.41%

2.51%

2.30%

1.80%

Intensity Profile

Warm Settle Steady Ease Cool

Warm up

2.1 mph · 0% incline

0 – 5 min

<105 bpm

Settle

2.4 mph · 1% incline

5 – 13 min

105–112 bpm

Steady Z2

2.5 mph · 1% incline

13 – 30 min

110–120 bpm

Ease off

2.3 mph · 0% incline

30 – 35 min

105–112 bpm

Cool down

1.8 mph · 0% incline

35 – 40 min

<105 bpm

Warm up

0 – 5 min

2.1 mph · 0%

<105 bpm

Settle

5 – 13 min

2.4 mph · 1%

105–112 bpm

Steady Z2

13 – 30 min

2.5 mph · 1%

110–120 bpm

Ease off

30 – 35 min

2.3 mph · 0%

105–112 bpm

Cool down

35 – 40 min

1.8 mph · 0%

<105 bpm

Duration

min

Peak HR

110–120

bpm

Cap

125

hard stop

Yesterday reached 130, so today is recovery-consolidation Z2, not moderate.
Forecast-derived garage estimate 80–83°F from Fremont sunny late morning; actual thermometer overrides.
If actual garage ≥82°F: do 20–30 min flat/easy or skip. No incline push today.
CAP: keep sustained HR ≤122; hard stop 125. If HR >123 for 2 min, drop to 2.1–2.3 mph flat.
If HR is unusually high from the start, throat symptoms return, or you feel feverish/body aches/chest symptoms/dizzy/headache/calf pain: stop.
Drink water in small sips; sit 2 min before standing.