Readiness index
58/100
2026-09-27 pull · readiness 58/100 · HRV 46.0 ms · sleep 7.7 h (score 77)
Athlete OS · Personal Interface
FOUNDATION // COMMAND CENTER
STATUS: READINESS 58 · 2026-09-27
Resting HR
67.0BPM
2026-09-27 pull · HRV 46.0 ms
Body battery
55/ 41 low
steps 85 · stress 32
Plan phase
6/ 20 WK
Hybrid Endurance Foundation · 2026-09-21 → 2026-09-27 · day 7 of 7
6
WEEK 6 OF 20 · DAY 7
2026-09-21 – 2026-09-27
NORSEMAN XTREME TRIATHLON · 2027-08-01 · T-MINUS 308 DAYS
9.75HOURS PLANNED
14SESSIONS
58READINESS
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 — 2026-09-27
Strong Norseman.xlsx · W06Long easy runRUN · 07:00
| Segment | Detail |
|---|---|
| Warm-up | 10 min total: walk/jog with mobility embedded. |
| Main set | 62 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 | 80.0 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 |
Tomorrow
W06No session scheduled.
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 Easy bike skills (32.0 min actual) · Fri Performance Strength B (26.9 min actual) · Fri Optional transition run (10.1 min actual)