Readiness index
—/100
2026-09-25 pull · readiness —/100 · HRV — ms · sleep — h (score —)
Athlete OS · Personal Interface
FOUNDATION // COMMAND CENTER
STATUS: READINESS — · 2026-09-25
Resting HR
67.0BPM
2026-09-25 pull · HRV — ms
Body battery
29/ 26 low
steps — · stress 28
Plan phase
6/ 20 WK
Hybrid Endurance Foundation · 2026-09-21 → 2026-09-27 · day 5 of 7
6
WEEK 6 OF 20 · DAY 5
2026-09-21 – 2026-09-27
NORSEMAN XTREME TRIATHLON · 2027-08-01 · T-MINUS 310 DAYS
9.75HOURS PLANNED
14SESSIONS
—READINESS
Disciplines this week
Bike
3 sessions planned · 3.5h
Run
5 sessions planned · 3.1h
Swim
3 sessions planned · 1.8h
Strength
2 sessions planned · 1.1h
Recovery
1 session planned · 0.2h
Today — 2026-09-25
Strong Norseman.xlsx · W06Easy bike skillsBIKE · 06:00
| Segment | Detail |
|---|---|
| Warm-up | 6 min easy 75–90 W. |
| Main set | 22 min total at Z1–Z2 80–105 W; embed up to 4×30 sec single-leg emphasis with 60 sec two-leg easy after each. All repetitions and recoveries remain inside this clock. |
| Cooldown | 4 min very easy spin |
| Detail | Keep cadence smooth; this session must not compromise weekend endurance. |
| Planned / RPE | 32.0 min · RPE 2–4 · start 06:00 |
| Purpose | Low-cost aerobic skill |
Performance Strength BSTRENGTH · 17:00
| Segment | Detail |
|---|---|
| Warm-up | 5 min total: brisk walk/row with split-squat pattern 2×5/side and calf/ankle prep embedded. |
| Main set | 20 min: Base Volume B: split squat 2×6/side @ 3 RIR; bent-knee calf raise 3×10; farmer carry 3×60 ft, 60 sec rest; front plank 2×35 sec; assisted/bodyweight pull-up 3×6 @ 3 RIR, 75 sec rest. Rest 75 sec between otherwise-unspecified sets. |
| Cooldown | 3 min easy walk and relaxed breathing |
| Detail | No fatigued jumping. Complete only the listed sets that fit with clean technique inside the main-set clock; do not compress rests. Optional run is always first to drop. |
| Planned / RPE | 28.0 min · Use prescribed 2–4 RIR · start 17:00 |
| Purpose | Carry, unilateral leg, calf, trunk and alternating upper-body capacity |
Optional transition runRUN · Immediately after strength
| Segment | Detail |
|---|---|
| Warm-up | 2 min brisk walk |
| Main set | 6 min very easy running |
| Cooldown | 2 min walk |
| Detail | Run only with normal gait and recovery; otherwise mark Skipped. |
| Planned / RPE | 10.0 min · RPE 3 max · start Immediately after strength |
| Purpose | Practice low-cost transition mechanics |
Tomorrow
W06Long aerobic rideBIKE · 07:00
| Segment | Detail |
|---|---|
| Warm-up | 15 min total: progressive spin 75→100 W with 3×30 sec cadence builds embedded. |
| Main set | 110 min: Z2 90–120 W, RPE 3–4. Practice 40–60 g carbohydrate/h, sodium/fluid to conditions, steady cadence. Last 15 min only at 120–128 W if fully controlled. |
| Cooldown | 10 min easy spin |
| Detail | Practice 40–60 g carbohydrate/h when tolerated, fluids/sodium to conditions, tire repair, and fueling setup. |
| Planned / RPE | 135.0 min · RPE 3–4 · start 07:00 |
| Purpose | Cycling durability, fueling and handling |
Brick runRUN · Immediately after bike
| Segment | Detail |
|---|---|
| Warm-up | 2 min brisk transition walk |
| Main set | 11 min very easy running |
| Cooldown | 2 min walk |
| Detail | Only if accustomed and stable; change shoes calmly and stop for gait change. |
| Planned / RPE | 15.0 min · RPE 3 · start Immediately after bike |
| Purpose | Bike-to-run transition skill |
This Week's Plan
2026-09-21 – 2026-09-27 · 9.75 h| Day | Date | Discipline | Session | Planned |
|---|---|---|---|---|
| Mon | 2026-09-21 | RECOVERY | Recovery + mobility | 15.0 min |
| Tue | 2026-09-22 | SWIM | CSS mechanics | 40.0 min |
| Tue | 2026-09-22 | RUN | cruise intervals | 45.0 min |
| Wed | 2026-09-23 | BIKE | Aerobic bike | 42.0 min |
| Wed | 2026-09-23 | STRENGTH | Performance Strength A | 38.0 min |
| Thu | 2026-09-24 | SWIM | Aerobic endurance swim | 45.0 min |
| Thu | 2026-09-24 | RUN | Easy aerobic run | 35.0 min |
| Fri | 2026-09-25 | BIKE | Easy bike skills | 32.0 min |
| Fri | 2026-09-25 | STRENGTH | Performance Strength B | 28.0 min |
| Fri | 2026-09-25 | RUN | Optional transition run | 10.0 min |
| Sat | 2026-09-26 | BIKE | Long aerobic ride | 135.0 min |
| Sat | 2026-09-26 | RUN | Brick run | 15.0 min |
| Sun | 2026-09-27 | RUN | Long easy run | 80.0 min |
| Sun | 2026-09-27 | SWIM | Recovery swim | 25.0 min |
Logged Sessions
From workbook Status / Actual columnsMon Recovery + mobility (19.3 min actual) · Tue CSS mechanics (35.3 min actual) · Tue cruise intervals (40.5 min actual) · Wed Aerobic bike (42.0 min actual) · Wed Performance Strength A (23.2 min actual) · Thu Easy aerobic run (35.1 min actual) · Fri Performance Strength B (26.9 min actual) · Fri Optional transition run (10.1 min actual)