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Patrik Gustafsson

Log

Date Distance Time Pace Comments Action
03/17/24 39,996m 1:16:40.7 1:55.0

6x6666m / 66s rest
app.erg.zone

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03/15/24 18,000m 32:48.3 1:49.3

#FMBPW198S1
3km/2km/1km (rest 90s) x 3

Start at 4km pace plus 15s/1000m. Increase pace 5s and a further 7s. Repeat.

 View workout
03/13/24 16,092m 29:43.9 1:50.8

#FMBPW198S5
5km/4/3/2/1/5km (rest 1m)

Start at 4km pace plus 14s/1000m. Increase pace 2s/3/4/5.
View workout

03/12/24 20,000m 41:01.5 2:03.0

#FMBPW198S2
20km

Start at 4km pace plus 23. Stick.
app.erg.zone

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03/11/24 18,000m 32:59.0 1:49.9

#FMBPW198S1
3km/2km/1km (rest 90s) x 3

Start at 4km pace plus 15s/1000m. Increase pace 5s and a further 7s. Repeat.

 View workout
03/10/24 32,000m 1:05:00.5 2:01.8

#FMBPW197S5
16km x 2 (rest 3m)

Each rep as follows: 2k max DF, 2km Min DF x 4
app.erg.zone<…

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03/08/24 20,000m 39:22.7 1:58.1

#FMBPW197S4
20km

Start at 4km pace plus 18. Stick.
app.erg.zone

 View workout
03/07/24 7,334m 12:00.0 1:38.1

#FMBPW197S3
1m x 12 (rest 1m)

MAX DF. Just pedal hard.
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03/06/24 29,266m 1:00:00.0 2:03.0

#FMBPW197S2
30 mins x 2 (rest 3m)

Start at 4km pace plus 23. Stick.
app.erg.zone

 View workout
03/05/24 24,000m 44:48.2 1:52.0

#FMBPW197S1
12k/8k/4k (rest 2m30s)

Start at 4km plus 14. Increase pace 2-3s for the 8km and a further 3s for the 4km.

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03/04/24 31,319m 1:00:00.0 1:54.9

60mins TT
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03/02/24 19,905m 37:30.0 1:53.0

8 x 7min 30sec 1:00r
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03/02/24 268m 0:32.5 2:01.2

8 x 7min 30sec 1:00r
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03/01/24 19,957m 40:00.0 2:00.2

9min/1min x 6
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02/29/24 9,520m 20:00.0 2:06.0

10min repeats 1:30r
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02/28/24 18,000m 34:24.4 1:54.6

#FMBPW196S4
9km (2km/1km/2km/1km/2km/1km) x 2 (rest 3m.

Start at 4km plus 18. Increase to 4km pace plus 8/1000m for the speed…

 View workout
02/27/24 30,000m 1:01:00.1 2:02.0

#FMBPW196S2
10km x 2 (rest 2m)

Start at 4km plus 22. Stick.
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02/26/24 25,000m 46:12.9 1:50.9

#FMBPW196S3
2500m x 10 (rest 2m)

Start at 4km pace plus 13. Increase each rep if possible
a…

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02/25/24 40,003m 1:20:00.0 1:59.9

10min repeats 1:30r
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02/24/24 14,341m 27:03.7 1:53.2 View workout