Readiness index
57/100
2026-09-20 pull · readiness 57/100 · HRV 54.0 ms · sleep 9.4 h (score 77)
Athlete OS · Personal Interface
FOUNDATION // COMMAND CENTER
STATUS: READINESS 57 · 2026-09-20
Resting HR
68.0BPM
2026-09-20 pull · HRV 54.0 ms
Body battery
39/ 21 low
steps 4918 · stress 34
Plan phase
5/ 20 WK
Hybrid Endurance Foundation · 2026-09-14 → 2026-09-20 · day 7 of 7
5
WEEK 5 OF 20 · DAY 7
2026-09-14 – 2026-09-20
NORSEMAN XTREME TRIATHLON · 2027-08-01 · T-MINUS 315 DAYS
9.25HOURS PLANNED
14SESSIONS
57READINESS
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 — 2026-09-20
Strong Norseman.xlsx · W05Long 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 |
Tomorrow
W05No session scheduled.
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 columnsMon 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)