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Jun 18 Introducing a New Race in ErgRace: Tug of War
Jun 16 Devi Lockwood: Rowing for Syria 
Jun 12 The Hands Behind the Oars
Jun 5 Join the 2026 Juneteenth Challenge to Give Back

Patrik Gustafsson

Log

Date Workout Score Ave Comments Action
07/05/26 20000m 35:49.7 1:47.4

20k TT
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07/05/26 7:09 3,284m 2:10.8

Warmup Bike 15mins easy
5mins easy
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07/03/26 v4000m/r...6 15,000m 1:55.0

#FMBPW203S3
4km(0)1km(2m)/4km(0)1km (2 min)/4km(0)1km

Start at 4km pace plus 18s/1000m. 1km 4km plus 2.
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07/03/26 v9m/r...1 9m 11:51.1

#FMBPW203S3
4km(0)1km(2m)/4km(0)1km (2 min)/4km(0)1km

Start at 4km pace plus 18s/1000m. 1km 4km plus 2.
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07/02/26 6x4000m/1:00r 46:48.2 1:57.0

#FMBPW203S2
4km x 8 (rest 1m)

Start at 4km pace plus 16. Stick.
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07/01/26 v10:00/2:00r...5 16,481m 1:49.2

#FMBPW203S1
10m/8m/6m/4m/2m (rest 2m)

Start at 4km plus 12 and improve.
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06/30/26 36:00 8,642m 2:04.9

8x4:30
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06/29/26 10000m 17:36.3 1:45.6

10k TT
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06/27/26 5054m 8:50.0 1:44.8

10k TT
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06/27/26 8:07 3,806m 2:08.1

Warmup Bike 15mins easy
5mins easy
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06/26/26 2x12000m/2:00r 46:24.0 1:56.0

#FMBPW202S4
12000m x 2 (rest 2m)

Start at 4km pace plus 18. Stick.
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06/25/26 v4000m/1:30r...5 14,000m 1:51.9

#FMBPW202S3
4km/1km/4km/1km/4km (rest 90s)

Start at 4km pace plus 16s/1000m. 1km faster than 4km pace.
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06/24/26 5x5000m/1:00r 50:00.1 2:00.0

#FMBPW202S2
5km x 5 (rest 1m)

Start at 4km pace plus 23. Stick.
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06/23/26 5x1000m/2:00r 19:20.3 1:56.0

Jun 2026 - The Paddy Power June Showdown
Paddy Power's June challenge is 5 x 1km with 2 minutes rest between each piece. Rolli…

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06/23/26 5:00 1,168m 2:08.4

Warmup Row 5mins easy
5mins easy
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06/22/26 v5:00/2:00r...10 17,093m 1:45.3

#FMBPW202S1
5m/4m/3m/2m/1m (rest 2m) x 2 sets

Start at 4km plus 9 and improve. Repeat with same start point.
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06/19/26 v5000m/1:30r...5 17,000m 1:54.5

#FMBPW201S5
5km/3km/1km/3km/5km (90s rest)

Start at 4km pace plus 16s/1000m. Increase pace 5s and 7s.
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06/18/26 1:00:00 30,265m 1:58.9

#FMBPW201S4
60 mins

Start at 4km pace plus 18. Stick.
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06/17/26 v1:30/r...20 11,450m 1:44.8

#FMBPW201S3
2m x 10 (rest 1m)

90 seconds at 4km plus 8, then 30 seconds near max.
app.erg.z…

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06/16/26 v3000m/2:00r...3 5,000m 1:46.2

#FMBPW201S1
3000/1500/500m (rest 2m)

Start at 4km pace plus 10s/1000m. Increase pace 8s and then a max 500m.
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06/15/26 4x6000m/1:00r 49:36.1 2:04.0

#FMBPW201S2
6km x 4 (rest 1m)

Start at 4km pace plus 23. Stick.
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06/14/26 v1:00/r...14 6,100m 1:43.2

#FMBPW200S3
90s x 10 (rest 1m)

60 seconds at 4km plus 8, then 30 seconds near max.
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06/14/26 10:13 4,898m 2:05.1

30min TT
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06/12/26 v4000m/1:30r...5 13,000m 1:51.0

#FMBPW200S5
4km/2km/1km/2km/4km (rest 90s)

Start at 4km pace plus 14s/1000m. Increase pace 4s and 6s.
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06/11/26 v3000m/2:00r...6 10,000m 1:45.5

#FMBPW200S1
3000/1500/500m (rest 2m) x 2

Start at 4km pace plus 13s/1000m. Increase pace 8s and then a max 500m. REPEAT.
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