An average of 15-20 miles per week running, 90 miles per week cycling, maybe three hours of HIIT plyo/calisthenics. I’ve been doing the running and cycling for years. RHR is around 45 bpm. I can hold 145 bpm at ~8:30 per mile pace for an hour. Easily for the first 30 minutes, progressively more difficult but sustainable for the last 30. I’m mostly just trying to get more specific and focused with my training. Improve mile times, 5k, 10k etc