Cardio Z2 — Bike + Ankle Mobility

1 × 480s

8 min Z1 — get legs moving

1 × 2100s

35 min @ 111–130 bpm. Conversational pace.

1 × 600s

10 min light pedal + stretching

3 × 20s

Each leg. Progress proprioception.

3 × 15 reps

Each side. Strengthen peroneal muscles.