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STATUS: READINESS — · 2026-09-2400:00:00

Readiness index

—/100

2026-09-24 pull · readiness —/100 · HRV — ms · sleep — h (score —)

Resting HR

63.0BPM

2026-09-24 pull · HRV — ms

Body battery

24/ 19 low

steps — · stress 22

Plan phase

6/ 20 WK

Hybrid Endurance Foundation · 2026-09-21 → 2026-09-27 · day 4 of 7

WEEK 6 OF 20 · DAY 4 2026-09-21 – 2026-09-27 NORSEMAN XTREME TRIATHLON · 2027-08-01 · T-MINUS 311 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 — 2026-09-24

Strong Norseman.xlsx · 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

Tomorrow

W06

Easy bike skillsBIKE · 06:00

Segment	Detail
Warm-up	6 min easy 75–90 W.
Main set	22 min total at Z1–Z2 80–105 W; embed up to 4×30 sec single-leg emphasis with 60 sec two-leg easy after each. All repetitions and recoveries remain inside this clock.
Cooldown	4 min very easy spin
Detail	Keep cadence smooth; this session must not compromise weekend endurance.
Planned / RPE	32.0 min · RPE 2–4 · start 06:00
Purpose	Low-cost aerobic skill

Performance Strength BSTRENGTH · 17:00

Segment	Detail
Warm-up	5 min total: brisk walk/row with split-squat pattern 2×5/side and calf/ankle prep embedded.
Main set	20 min: Base Volume B: split squat 2×6/side @ 3 RIR; bent-knee calf raise 3×10; farmer carry 3×60 ft, 60 sec rest; front plank 2×35 sec; assisted/bodyweight pull-up 3×6 @ 3 RIR, 75 sec rest. Rest 75 sec between otherwise-unspecified sets.
Cooldown	3 min easy walk and relaxed breathing
Detail	No fatigued jumping. Complete only the listed sets that fit with clean technique inside the main-set clock; do not compress rests. Optional run is always first to drop.
Planned / RPE	28.0 min · Use prescribed 2–4 RIR · start 17:00
Purpose	Carry, unilateral leg, calf, trunk and alternating upper-body capacity

Optional transition runRUN · Immediately after strength

Segment	Detail
Warm-up	2 min brisk walk
Main set	6 min very easy running
Cooldown	2 min walk
Detail	Run only with normal gait and recovery; otherwise mark Skipped.
Planned / RPE	10.0 min · RPE 3 max · start Immediately after strength
Purpose	Practice low-cost transition mechanics

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 Performance Strength B (26.9 min actual) · Fri Optional transition run (10.1 min actual)