Sun Jul 19 · Garage AC ~75–77°F · Post-moderate Z2
Z2 consolidation · 45 minevening no coffeesleep not reportedyesterday 86–126
2.20%
2.50%
2.61%
2.40%
1.80%
Intensity Profile
WarmBuildZ2EaseCool
Warm up
2.2 mph · 0% incline
0 – 6 min
<105 bpm
Build
2.5 mph · 0% incline
6 – 12 min
105–112 bpm
Steady Z2
2.6 mph · 1% incline
12 – 35 min
108–118 bpm
Ease
2.4 mph · 0% incline
35 – 40 min
<112 bpm
Cool down
1.8 mph · 0% incline
40 – 45 min
<105 bpm
Warm up
0 – 6 min
2.2 mph · 0%
<105 bpm
Build
6 – 12 min
2.5 mph · 0%
105–112 bpm
Steady Z2
12 – 35 min
2.6 mph · 1%
108–118 bpm
Ease
35 – 40 min
2.4 mph · 0%
<112 bpm
Cool down
40 – 45 min
1.8 mph · 0%
<105 bpm
Duration
45
min
Peak HR
108–118
bpm
Cap
125
hard stop
Yesterday was a real controlled-moderate load: HR 86–126 from 12:48–1:39 with the peak near the middle and a clear cooldown/downtrend. Today should consolidate, not stack another push. Evening session: no coffee adjustment, so use hard cap 125. Assuming AC garage near 75–77°F; if actual garage is ≥80°F/stuffy, keep Steady at 2.5 mph / 0–1% and shorten to 35–40 min. Soft cap: 118–120 sustained. If HR >120 for 2+ min, drop 1% incline or 0.2 mph; if near 125, go 1.5 mph flat and end if not settling. If HR is <108 at min 20 and you feel good, add only +0.1 mph OR +1% incline, not both. No finish/push challenge today. STOP if dizzy, chest symptoms, unusual shortness of breath, headache, vision changes, or calf pain.