⚽ Fitness

Jan Machala

Home Plan History Progress Supplements Import

Home Plan History Progress Supplements Import

Cardio Z2 — Bike + Ankle Mobility

Phase 1

Week 2·Thursday

Week 2: extend Z2 cardio to 40 min if HR stays controlled.

5 exercises

9 total sets

~23 min

estimated

Exercises

1

Easy Spin Warm-up

1 × 480s

cardioZ1

8 min Z1

2

Steady State Bike / Elliptical

1 × 2400s

cardioZ2

40 min @ 111–130 bpm

3

Cool-down + Hip Flexor Stretch

1 × 600s

cardioZ1

10 min

4

Single-Leg Balance — Eyes Closed

3 × 25s

ankle

Each leg.

5

Resistance Band Eversion

3 × 15 reps

ankle

Each side.

Past Logs

Tue, May 26 2026