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STATUS: READINESS 42 · 2026-09-2600:00:00

Readiness index

42/100

2026-09-26 pull · readiness 42/100 · HRV 51.0 ms · sleep 8.1 h (score 80)

Resting HR

67.0BPM

2026-09-26 pull · HRV 51.0 ms

Body battery

60/ 37 low

steps 42 · stress 23

Plan phase

6/ 20 WK

Hybrid Endurance Foundation · 2026-09-21 → 2026-09-27 · day 6 of 7

WEEK 6 OF 20 · DAY 6 2026-09-21 – 2026-09-27 NORSEMAN XTREME TRIATHLON · 2027-08-01 · T-MINUS 309 DAYS

9.75HOURS PLANNED

14SESSIONS

42READINESS

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 — 2026-09-26

Strong Norseman.xlsx · W06

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	110 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	135.0 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

W06

Long 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

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 columns

Mon 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)