2026-09-24 pull · readiness —/100 · HRV — ms · sleep — h (score —)
Resting HR
63.0BPM
2026-09-24 pull · HRV — ms
Body battery
24/ 19 low
steps — · stress 22
Plan phase
6/ 20 WK
Hybrid Endurance Foundation · 2026-09-21 → 2026-09-27 · day 4 of 7
6
WEEK 6 OF 20 · DAY 42026-09-21 – 2026-09-27NORSEMAN XTREME TRIATHLON · 2027-08-01 · T-MINUS 311 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 — 2026-09-24
Strong Norseman.xlsx · W06
Aerobic endurance swimSWIM · 06:00
Segment
Detail
Warm-up
10 min by clock: relaxed freestyle with 6×20 sec drill / 40 sec easy embedded.
Main set
30 min by clock: continuous easy-steady freestyle RPE 4; every fifth minute, swim 30 sec technique drill then return to relaxed freestyle.
Cooldown
5 min very easy freestyle by clock
Detail
Pool preferred. Open water only supervised with buoy and shore support. All drill/easy changes occur inside the stated clock time.
Planned / RPE
45.0 min · RPE 3–4 · start 06:00
Purpose
Aerobic swim durability
Easy aerobic runRUN · 17:30
Segment
Detail
Warm-up
8 min total walk/jog.
Main set
22 min continuous easy conversational running; no pace target.
Cooldown
5 min walk
Detail
Use walk breaks whenever talk test fails; they remain inside the main-set clock.
Planned / RPE
35.0 min · RPE 3–4 · start 17:30
Purpose
Relaxed run mechanics and frequency
Tomorrow
W06
Easy 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.
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
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 columns
Mon 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)