Sunday, 15 February 2026
Cardio
Zone 2, HIIT, tempo, intervals — heart rate zones & VO2max
7
Sessions
337m
Total (140%)
211m
Zone 2 (117%)
3090
Calories burned
96.6
km total
VO2max
Superior48.2 ml/kg/min · Target: 50
Strongest predictor of all-cause mortality (Mandsager 2018)
48
Resting
42
Min
175
Max
160
LTHR
Weekly zone distribution
Needs polarisationDistribution: 72% low / 16% moderate / 12% high. Aim for ~80% easy / ~20% hard with minimal Zone 3.
Session types this week
4×
Zone 2 · 230min
1×
HIIT · 32min
1×
Tempo · 35min
1×
Intervals · 40min
Recent sessions
Morning Zone 2 Run
Zone 2Tue 10 Feb · 45min · 7.8km · 5:46/km
132
avg HR
420
kcal
4×4 VO2max Intervals
HIITMon 9 Feb · 32min · 5.6km · 5:43/km
158
avg HR
380
kcal
Zone 2 Cycle
Zone 2Sun 8 Feb · 60min · 28.5km
128
avg HR
520
kcal
Strength Training
Workout log, strength standards, volume science & longevity
4
Sessions/wk
60
Total sets
31.4t
Volume
280
Calories burned
62th
Strength percentile
Strength snapshot
e1RM: 109 kg · 0.44× BW · 44th pctl
e1RM: 115 kg · 0.52× BW · 47th pctl
e1RM: 60 kg · 0.79× BW · 58th pctl
e1RM: 128 kg · 1.69× BW · 68th pctl
e1RM: 101 kg · 1.33× BW · 69th pctl
e1RM: 154 kg · 2.03× BW · 72th pctl
e1RM: 95 kg · 1.25× BW · 75th pctl
Areas needing attention
Training calendar
This week
28m
✓50m
✓30m
✓32m
✓55m
✓55m
✓21 km
Running
3 sessions
2
Strength
sessions
3.7h
Total time
220 min
1
Rest days
planned
100%
Compliance
so far