Today's session

Thu Jul 23 · 5+ h fragmented sleep · Recovery Z2

recovery Z2 · 40 min coffee adj 5+ h sleep yesterday 85–123

2.30%

2.71%

3.03%

3.03–4%

1.70%

Intensity Profile

Warm Build Z2 Ease Cool

Warm up

2.3 mph · 0% incline

0 – 6 min

<105 bpm

Build

2.7 mph · 1% incline

6 – 12 min

105–112 bpm

Steady recovery Z2

3.0 mph · 3% incline

12 – 30 min

108–118 bpm

Hold or small dial

3.0 mph · 3–4% incline

30 – 35 min

112–120 bpm

Cool down

1.7 mph · 0% incline

35 – 40 min

<103 bpm

Warm up

0 – 6 min

2.3 mph · 0%

<105 bpm

Build

6 – 12 min

2.7 mph · 1%

105–112 bpm

Steady recovery Z2

12 – 30 min

3.0 mph · 3%

108–118 bpm

Hold or small dial

30 – 35 min

3.0 mph · 3–4%

112–120 bpm

Cool down

35 – 40 min

1.7 mph · 0%

<103 bpm

Duration

min

Peak HR

112–120

bpm

Cap

128

hard stop

Yesterday: HR 85–123 from 9:58–10:38 PM, controlled rise, brief peak, clean cooldown. You had to dial to 3.0 mph / 4–5% to reach target, but with only 5+ highly fragmented hours, today is recovery Z2, not another push.
Start with 3.0 / 3% for the steady block. Use 3.0 / 4% only if HR is still <112 after minute 20 and breathing feels easy; avoid 5% today.
Soft cap: 118–120 sustained. Coffee-adjusted hard cap: 128. If HR >120 for 2+ min, drop 1% incline or 0.2 mph; if near 128, go 1.5 mph flat and end if not settling.
If legs feel heavy or garage is warm/stuffy, make it 30–35 min at 2.7–3.0 mph / 1–3%. STOP if dizzy, chest symptoms, unusual shortness of breath, headache, vision changes, or calf pain.