Readiness index
—/100
2026-09-22 pull · readiness —/100 · HRV — ms · sleep — h (score —)
Athlete OS · Personal Interface
FOUNDATION // COMMAND CENTER
STATUS: READINESS — · 2026-09-22
Resting HR
64.0BPM
2026-09-22 pull · HRV — ms
Body battery
57/ 48 low
steps — · stress 21
Plan phase
6/ 20 WK
Hybrid Endurance Foundation · 2026-09-21 → 2026-09-27 · day 2 of 7
6
WEEK 6 OF 20 · DAY 2
2026-09-21 – 2026-09-27
NORSEMAN XTREME TRIATHLON · 2027-08-01 · T-MINUS 313 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 — 2026-09-22
Strong Norseman.xlsx · W06CSS mechanicsSWIM · 06:00
| Segment | Detail |
|---|---|
| Warm-up | 10 min by clock: 6 min relaxed freestyle, then 4×20 sec progressive / 40 sec easy; if the block is shorter, remain easy throughout. |
| Main set | 25 min by clock: repeat 3 min at CSS+5–8 sec/100 m effort + 1 min easy; use any final partial interval as easy freestyle. Rest is the stated easy-swim interval, so the block ends at exactly 25 min. |
| Cooldown | 5 min very easy freestyle by clock |
| Detail | CSS reference 2:30/100 m; all rests are easy swimming inside the stated clock time; form overrides pace. |
| Planned / RPE | 40.0 min · RPE 4–6 · start 06:00 |
| Purpose | Swim economy and repeatable mechanics |
cruise intervalsRUN · 17:30
| Segment | Detail |
|---|---|
| Warm-up | 10 min total: walk/jog with dynamic mobility embedded. |
| Main set | 27 min total: 3×6 min at RPE 6 with 3 min easy jog after reps 1 and 2 (24 min); use the remaining 3 min as easy running. |
| Cooldown | 8 min easy walk/jog |
| Detail | No aspirational Boston pace; use even effort and normal gait. |
| Planned / RPE | 45.0 min · Quality work RPE 6 max · start 17:30 |
| Purpose | Run economy without maximal work |
Tomorrow
W06Aerobic bikeBIKE · 06:00
| Segment | Detail |
|---|---|
| Warm-up | 8 min total: easy 75–90 W with 3×30 sec cadence builds embedded. |
| Main set | 29 min total: 3×7 min at 120–128 W with 4 min easy after reps 1 and 2; the interval arithmetic is exactly 29 min. |
| Cooldown | 5 min easy 75–85 W |
| Detail | Cadence 85–95 rpm unless interval specifies otherwise. |
| Planned / RPE | 42.0 min · RPE 3–6 · start 06:00 |
| Purpose | Aerobic base and pedaling skill |
Performance Strength ASTRENGTH · 17:30
| Segment | Detail |
|---|---|
| Warm-up | 5 min total: brisk walk/row with hip hinge drill 2×6 and shoulder/scapular prep 2×6 embedded. |
| Main set | 30 min: Base Volume A: broad jump 4×2 at 75–85%, 60 sec rest; trap-bar deadlift 3×6 @ 3 RIR, 2 min rest; bench press 3×8 @ 3 RIR with spotter, 90 sec rest; assisted/bodyweight pull-up 3×6 @ 3 RIR, 75 sec rest; front plank 3×30 sec, 30 sec rest. |
| Cooldown | 3 min easy walk and relaxed breathing |
| Detail | Use Performance Standards inputs only as references; load by RIR and use a spotter/safeties. Complete only the listed sets that fit with clean technique inside the main-set clock; do not compress rests. |
| Planned / RPE | 38.0 min · Use prescribed 2–4 RIR · start 17:30 |
| Purpose | Jump, hinge, press, pull and brace capacity |
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 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)