Patrik Gustafsson

Log

Date Distance Time Pace Comments Action
07/05/23 20,000m 39:09.0 1:57.4

#FMBPW266S2
20km

4km plus 20. Stick.
app.erg.zone

View workout
07/05/23 915m 2:08.0 2:19.8

Warmup Bike 5mins easy
5mins easy
app.erg.zone

View workout
07/04/23 7,477m 30:00.0 2:00.3

#FMPW363S2
15m/10m/5m

R20/22/24

R20 at 2km plus 18. Increase 3s and 5s on previous completed split.
View workout

07/04/23 21,538m 40:00.0 1:51.4

#FMBPW266S1
8m x 5 (rest 2m)

Cycle reps as follows... 4km plus 13. plus 20. plus 11. plus 20. plus 9.
View workout

07/04/23 1,012m 2:05.4 2:03.9

Warmup Bike 5mins easy
5mins easy
app.erg.zone

View workout
07/03/23 6,396m 24:00.0 1:52.5

#FMPW363S1
2 mins (90s/30s) - rest 1m x 12

R24/32

90 sec at R24 - 2km plus 10. 30s at R32 2km minus 2
View workout

07/03/23 520m 2:10.9 2:05.8

Warmup Row 5mins easy
5mins easy
app.erg.zone

View workout
07/02/23 24,315m 43:26.4 1:47.1

60mins TT
app.erg.zone

View workout
06/30/23 1,907m 7:05.5 1:51.5

#FMPW362S4
400m x 6 (rest 1.30)

Start at 2km minus 3-4. Increase if possible,.
app.erg.zone…

View workout
06/30/23 2,519m 10:00.0 1:59.0

2k WU
app.erg.zone

View workout
06/30/23 14,000m 25:50.1 1:50.7

#FMBPW265S5
6km/2km/6km (rest 2m)

6km at 4km plus 16. 2km at 4km pace and RPM.
app.erg.zone…

View workout
06/30/23 1,042m 2:11.8 2:06.4

Warmup Bike 5mins easy
5mins easy
app.erg.zone

View workout
06/29/23 8,000m 33:19.5 2:04.9

#FMPW362S3
8000m R18

Stick at 2km plus 20
app.erg.zone

View workout
06/29/23 176m 0:48.9 2:18.9

Warmup Row 5mins easy
5mins easy
app.erg.zone

View workout
06/29/23 25,000m 45:50.6 1:50.0

#FMBPW265S4
5000m x 5 (rest 90s)

4km plus 13
app.erg.zone

View workout
06/28/23 20,000m 40:48.8 2:02.4

#FMBPW265S3
20km

4 km plus 25. Stick
app.erg.zone

View workout
06/27/23 7,529m 30:00.0 1:59.5

#FMPW362S2
10m/8/6/4/2m (rest 2m)

18/20/22/24/26

R18 at 2km plus 20. Increase 3s/4/5/6s on previous completed split.

View workout
06/27/23 20,869m 40:00.0 1:55.0

#FMBPW265S1
40 mins

4km plus 18. Stick.
app.erg.zone

View workout
06/26/23 6,390m 24:00.0 1:52.6

#FMPW362S1
2 mins (90s/30s) - rest 1m x 12

R22/30

90 sec at R22 - 2km plus 12. 30s at R30 2km
View workout

06/26/23 513m 2:13.3 2:09.9

Warmup Row 5mins easy
5mins easy
app.erg.zone

View workout