George, Thursday's bike session is another excellent example of calm consolidation. You've now completed four consecutive training days in Week 12, moving through endurance, strength, controlled speed and back to endurance — without reporting a fatigue hangover.
The key is that you've done this by controlling the work, not by trying to recover lost ground after the flu.
Week 12 — Thursday 15 October: Bike Endurance
Easy Bike Endurance
35 minutes · Calm consolidation

🟢 Metabolic

Average pace
3:05.0

Heart rate
96 bpm
104 bpm maximum

Cadence
68 RPM

Power / effort
55 W
RPE 2–3 · RE 7

1. Five blocks of remarkably consistent work
Block Pace HR RPM Watts
0–7 min 3:05.0 97 68 55
7–14 min 3:05.0 97 68 55
14–21 min 3:05.0 97 68 55
21–28 min 3:05.0 102 68 55
28–35 min 3:05.1 101 68 55
Your pace varied by only 0.1 seconds per 500 metres across the five blocks. Cadence and power remained unchanged.
That is precisely the discipline we want: a stable workload, with no unnecessary acceleration when the session feels comfortable.
2. Heart-rate response: quiet, with a small late rise
Heart rate by seven-minute block
Heart rate stayed low, rising modestly in the final two blocks.

90 bpm95 bpm100 bpm105 bpm110 bpm0–77–1414–2121–2828–35

The rise from 97 to 102 bpm, followed by a slight drop to 101, is modest. It doesn't suggest a dramatic loss of control, especially given the stable pace and your RPE of 2–3.
The overall average of 96 bpm is lower than the block readings you've listed, so there may be a difference in how the machine or app calculated the summary and interval values. I'd retain your reported session average but use the block figures to assess the trend.
Most importantly, this is a reassuring response to today's workload, not a stand-alone test of full recovery from the flu.
3. The Week 12 pattern is taking shape

Monday — Metabolic
50-minute steady row · 3:06.4
Established the aerobic foundation.

Tuesday — Neurological / structural
30-minute controlled strength session
Maintained strength and movement quality.

Wednesday — Combined
Four 3-minute efforts at approximately 2:58
Practised repeatable rhythm without racing.

Thursday — Metabolic
35-minute bike · 3:05.0 at 68 RPM
Returned to easy aerobic work without forcing the pace.

The sequence is sensible, and your reported lack of lingering fatigue is encouraging. But four consecutive days is enough for now; we don't need to add volume simply because the sessions have gone well.
4. Friday's decision — recovery first
For Friday, I recommend rest or a gentle walk rather than automatically adding the recovery row. You've already completed four sessions since Monday, and you're still rebuilding after illness.
If the cough has not substantially settled, or you notice unusual fatigue, chest symptoms or breathlessness, don't train through it; seek medical advice as appropriate. If symptoms have fully settled and you feel normal, an optional 20–25-minute very easy row could be considered, but it is not necessary.
Saturday's hybrid should also remain optional. We can make that decision after seeing how you feel tomorrow.
Oscar's takeaway
Your defining feature this week is becoming increasingly clear: you can hold a prescribed workload without feeling compelled to turn it into a harder workout.
That is the quiet discipline behind the programme.
Small gain → consolidation → recovery → repeat.