Athlete & schedule

With a maximum heart rate, every target shows in bpm as well as percent. The plan uses heart rate as the primary control.

Day 1 of week 1 falls on the start date by default. The PDF specifies workout order, not weekdays, so the training days are yours to choose.

Keep the app open during intervals; the screen stays awake while the timer runs, where the browser allows it. A locked phone can delay alerts, but the timer catches up when you return.