DAY 13
Conditioning + Mobility
💪 Crushed it
🚴 Peloton HIIT Ride · 20 min
🏃 Mobility · 11 min
⏱
31 min
Total Time
🚴
20 min
Cardio Time
🍽️
100 kcal
Consumed
🔥
210 kcal
Burned
⚡
-110
Food − Burn
⚖️
185.5 lbs
Weight
🚴 Peloton HIIT Ride
⏱ 20 MIN 🔥 171 cal
120 kJ
Output (kJ)
100 W
Avg Watts
88 rpm
Avg Cadence
37 %
Avg Resistance
171 kcal
Calories Burned
HIIT Ride
Class Type
Bradley Rose
Instructor
🧘 Mobility
STRETCH
⏱ 11 MIN 🔥 39 cal
| Stretch | Hold | Sides |
|---|---|---|
| Thoracic Spine Extension on Foam Roller | 60s |
Both |
| Doorway Pec Stretch (gentle) | 60s |
Both |
| Hamstring Stretch | 60s |
Each Side |
| Hip Flexor Stretch | 60s |
Each Side |
🥗 Meals
🍳 Breakfast100 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Rice Cake (Apple) | 2 × 1 Rice Cake | 100 kcal | 0g |
Total: 100 kcal
🛌 Recovery & Readiness
7
Readiness ScoreGood — Train Normally
💪 Soreness
3/10
⚡ Energy
5/10
🧠 Stress
3/10
BMI
24.5 — Normal
Under
Normal
Over
Obese
🍎 Macro Breakdown
Protein0g0%
Carbs22g100%
Fat0g0%