Readiness index
—/100
2026-09-21 pull · readiness —/100 · HRV — ms · sleep — h (score —)
Athlete OS · Personal Interface
FOUNDATION // COMMAND CENTER
STATUS: READINESS — · 2026-09-21
Resting HR
64.0BPM
2026-09-21 pull · HRV — ms
Body battery
40/ 24 low
steps 33 · stress 27
Plan phase
6/ 20 WK
Hybrid Endurance Foundation · 2026-09-21 → 2026-09-27 · day 1 of 7
6
WEEK 6 OF 20 · DAY 1
2026-09-21 – 2026-09-27
NORSEMAN XTREME TRIATHLON · 2027-08-01 · T-MINUS 314 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 — 2026-09-21
Strong Norseman.xlsx · W06Recovery + 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
W06CSS 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 | 27 min total: 3×6 min at RPE 6 with 3 min easy jog after reps 1 and 2 (24 min); use the remaining 3 min as easy running. |
| Cooldown | 8 min easy walk/jog |
| Detail | No aspirational Boston pace; use even effort and normal gait. |
| Planned / RPE | 45.0 min · Quality work RPE 6 max · start 17:30 |
| Purpose | Run economy without maximal work |
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 columnsTue 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)