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STATUS: READINESS 39 · 2026-09-1900:00:00

Readiness index

39/100

2026-09-19 pull · readiness 39/100 · HRV — ms · sleep — h (score —)

Resting HR

72.0BPM

2026-09-19 pull · HRV — ms

Body battery

5/ 5 low

steps 1447 · stress 36

Plan phase

5/ 20 WK

Hybrid Endurance Foundation · 2026-09-14 → 2026-09-20 · day 6 of 7

WEEK 5 OF 20 · DAY 6 2026-09-14 – 2026-09-20 NORSEMAN XTREME TRIATHLON · 2027-08-01 · T-MINUS 316 DAYS

9.25HOURS PLANNED

14SESSIONS

39READINESS

Disciplines this week

Bike

3 sessions planned · 3.1h

Run

5 sessions planned · 3.0h

Swim

3 sessions planned · 1.8h

Strength

2 sessions planned · 1.1h

Recovery

1 session planned · 0.2h

Today — 2026-09-19

Strong Norseman.xlsx · W05

Long 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	95 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	120.0 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

Tomorrow

W05

Long easy runRUN · 07:00

Segment	Detail
Warm-up	10 min total: walk/jog with mobility embedded.
Main set	57 min: Easy conversational RPE 3–4. Embed a 60 sec walk after every 14 min of running; all walk breaks remain inside the stated main-set clock. Fuel if >75 min; no fast finish.
Cooldown	8 min walk; refuel
Detail	Keep conversational; use shaded route and adjust for Tennessee heat/humidity.
Planned / RPE	75.0 min · RPE 3–4 · start 07:00
Purpose	Run durability

Recovery swimSWIM · 16:00

Segment	Detail
Warm-up	5 min very easy freestyle by clock.
Main set	15 min by clock: repeat 30 sec technique drill + 90 sec relaxed freestyle; use any final partial interval as relaxed freestyle.
Cooldown	5 min very easy freestyle by clock
Detail	Pool preferred; all drill changes are inside the stated clock. Omit if it delays recovery even though time is listed.
Planned / RPE	25.0 min · RPE 2–3 · start 16:00
Purpose	Active recovery and swim frequency

This Week's Plan

2026-09-14 – 2026-09-20 · 9.25 h

Day	Date	Discipline	Session	Planned
Mon	2026-09-14	RECOVERY	Recovery + mobility	15.0 min
Tue	2026-09-15	SWIM	CSS mechanics	35.0 min
Tue	2026-09-15	RUN	cruise intervals	45.0 min
Wed	2026-09-16	BIKE	Aerobic bike	42.0 min
Wed	2026-09-16	STRENGTH	Performance Strength A	38.0 min
Thu	2026-09-17	SWIM	Aerobic endurance swim	45.0 min
Thu	2026-09-17	RUN	Easy aerobic run	35.0 min
Fri	2026-09-18	BIKE	Easy bike skills	27.0 min
Fri	2026-09-18	STRENGTH	Performance Strength B	28.0 min
Fri	2026-09-18	RUN	Optional transition run	10.0 min
Sat	2026-09-19	BIKE	Long aerobic ride	120.0 min
Sat	2026-09-19	RUN	Brick run	15.0 min
Sun	2026-09-20	RUN	Long easy run	75.0 min
Sun	2026-09-20	SWIM	Recovery swim	25.0 min

Logged Sessions

From workbook Status / Actual columns

Mon Recovery + mobility (16.2 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 Easy bike skills (27.0 min actual) · Fri Performance Strength B (26.9 min actual) · Fri Optional transition run (10.1 min actual)