Readiness index
40/100
2026-09-28 pull · readiness 40/100 · HRV 51.0 ms · sleep 7.5 h (score 80)
Athlete OS · Personal Interface
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STATUS: READINESS 40 · 2026-09-28
Resting HR
68.0BPM
2026-09-28 pull · HRV 51.0 ms
Body battery
47/ 25 low
steps 105 · stress 23
Plan phase
7/ 20 WK
Hybrid Endurance Foundation · 2026-09-28 → 2026-10-04 · day 1 of 7
7
WEEK 7 OF 20 · DAY 1
2026-09-28 – 2026-10-04
NORSEMAN XTREME TRIATHLON · 2027-08-01 · T-MINUS 307 DAYS
10.25HOURS PLANNED
14SESSIONS
40READINESS
Disciplines this week
Bike
3 sessions planned · 3.7h
Run
5 sessions planned · 3.3h
Swim
3 sessions planned · 1.8h
Strength
2 sessions planned · 1.1h
Recovery
1 session planned · 0.2h
Today — 2026-09-28
Strong Norseman.xlsx · W07Recovery + mobilityRECOVERY · 18:00
| Segment | Detail |
|---|---|
| Warm-up | 5 min easy walk |
| Main set | 8 min mobility: ankle rocks 2×10/side; hip-flexor stretch 2×30 sec/side; thoracic rotation 2×6/side; diaphragmatic breathing 3×5 breaths. |
| Cooldown | 2 min relaxed breathing |
| Detail | No loaded strength; stop if stretching causes pain. |
| Planned / RPE | 15.0 min · RPE 1–2 · start 18:00 |
| Purpose | Absorb prior work |
Tomorrow
W07CSS 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 | 32 min total: 3×6 min at RPE 6 with 3 min easy jog after reps 1 and 2 (24 min); use the remaining 8 min as easy running. |
| Cooldown | 8 min easy walk/jog |
| Detail | No aspirational Boston pace; use even effort and normal gait. |
| Planned / RPE | 50.0 min · Quality work RPE 6 max · start 17:30 |
| Purpose | Run economy without maximal work |
This Week's Plan
2026-09-28 – 2026-10-04 · 10.25 h| Day | Date | Discipline | Session | Planned |
|---|---|---|---|---|
| Mon | 2026-09-28 | RECOVERY | Recovery + mobility | 15.0 min |
| Tue | 2026-09-29 | SWIM | CSS mechanics | 40.0 min |
| Tue | 2026-09-29 | RUN | cruise intervals | 50.0 min |
| Wed | 2026-09-30 | BIKE | Aerobic bike | 47.0 min |
| Wed | 2026-09-30 | STRENGTH | Performance Strength A | 38.0 min |
| Thu | 2026-10-01 | SWIM | Aerobic endurance swim | 45.0 min |
| Thu | 2026-10-01 | RUN | Easy aerobic run | 40.0 min |
| Fri | 2026-10-02 | BIKE | Easy bike skills | 37.0 min |
| Fri | 2026-10-02 | STRENGTH | Performance Strength B | 28.0 min |
| Fri | 2026-10-02 | RUN | Optional transition run | 10.0 min |
| Sat | 2026-10-03 | BIKE | Long aerobic ride | 140.0 min |
| Sat | 2026-10-03 | RUN | Brick run | 15.0 min |
| Sun | 2026-10-04 | RUN | Long easy run | 85.0 min |
| Sun | 2026-10-04 | 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) · Sun Long easy run (80.2 min actual)