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STATUS: READINESS — · 2026-09-2300:00:00

Readiness index

—/100

2026-09-23 pull · readiness —/100 · HRV — ms · sleep — h (score —)

Resting HR

69.0BPM

2026-09-23 pull · HRV — ms

Body battery

41/ 22 low

steps 13 · stress 29

Plan phase

6/ 20 WK

Hybrid Endurance Foundation · 2026-09-21 → 2026-09-27 · day 3 of 7

WEEK 6 OF 20 · DAY 3 2026-09-21 – 2026-09-27 NORSEMAN XTREME TRIATHLON · 2027-08-01 · T-MINUS 312 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 — 2026-09-23

Strong Norseman.xlsx · W06

Aerobic 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

Tomorrow

W06

Aerobic endurance swimSWIM · 06:00

Segment	Detail
Warm-up	10 min by clock: relaxed freestyle with 6×20 sec drill / 40 sec easy embedded.
Main set	30 min by clock: continuous easy-steady freestyle RPE 4; every fifth minute, swim 30 sec technique drill then return to relaxed freestyle.
Cooldown	5 min very easy freestyle by clock
Detail	Pool preferred. Open water only supervised with buoy and shore support. All drill/easy changes occur inside the stated clock time.
Planned / RPE	45.0 min · RPE 3–4 · start 06:00
Purpose	Aerobic swim durability

Easy aerobic runRUN · 17:30

Segment	Detail
Warm-up	8 min total walk/jog.
Main set	22 min continuous easy conversational running; no pace target.
Cooldown	5 min walk
Detail	Use walk breaks whenever talk test fails; they remain inside the main-set clock.
Planned / RPE	35.0 min · RPE 3–4 · start 17:30
Purpose	Relaxed run mechanics and 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 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)