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Apr 14 Five BikeErg Workouts for Runners
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Neil Coates

Log

Date Workout Score Ave Comments Action
05/24/18 59:24.0 12,000m 2:28.5

1k drills (pick, Rev Pick, unstrapped)
3k warm up
4 x 1000m/ 1.40 recovery
3k warm down

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05/22/18 1:13:00.0 14,500m 2:31.0

1000m drills
3000m warm up
10 x 500m/90 second recovery
3000m warm down

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05/20/18 1:04:00.0 16,000m 2:00.0

1000m of drills (Austin's REverse Pick Drill and unstrapped feet rowing)
3000m warm up
5 x 1000m with 90 seconds recovery…

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05/18/18 45:00.0 9,000m 2:30.0

Mucking about

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05/17/18 1:23:00.0 16,000m 2:35.6

3k warm up
20 x 250m/ 90 second recovery
3k warm down

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05/15/18 1:03:00.0 13,500m 2:20.0

3k warm up
10 x 500m/ 90 second recovery
3k warm down

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05/12/18 58:33.0 12,500m 2:20.5

3k warm up
5 x 1000m/2 min recovery
3k warm down

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05/10/18 1:10:00.0 14,400m 2:25.8

3000m warm up
8400m at 30 second/90 seconds with the first 30 covering 120m aiming to go up by 1m each rep.
3000m warm down

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05/08/18 22:20.3 5,000m 2:14.0

Steady row

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05/08/18 7:38.4 2,000m 1:54.6

2000m tt

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05/08/18 12:12.9 3,000m 2:02.1

warm up

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05/07/18 1:11:00.0 14,500m 2:26.8

3k warm up
20 x 1 min on/1 min off
3k warm down

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05/05/18 1:04:00.0 12,500m 2:33.6

3000m warm up
10 x 500m/2 min recovery
2000m warm down

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05/03/18 1:03:00.0 11,500m 2:44.3

3km warm up
5 x 1000m/2 min recovery
3km warm down

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04/29/18 22:16.0 5,036m 2:12.6 View workout
04/29/18 7:49.4 2,000m 1:57.3

2000m time trial

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04/29/18 11:32.0 2,500m 2:18.4

Warm up

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04/27/18 55:00.0 11,500m 2:23.4

2500m warm up
5 x 1000m/2 minute recovery
2500 Warmdown

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04/26/18 1:13:00.0 15,000m 2:26.0

2500m warmup
20 x 250m/90 sec recovery
2500m warm down

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04/24/18 57:15.0 12,000m 2:23.1

2500m warm up
10 x 500m hard/1 min recovery
First 8 between 1.58 and 1.59, 9 at 1.57, 10 at 1.55
3000m warm down

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04/22/18 1:33:00.0 18,620m 2:29.8

2500m warm up
250m/ 30 sec recovery
500m/ 30 sec recovery
750m/ 60 sec
1000m/60 sec
1250m/90 sec
1500m/90 sec

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04/20/18 52:24.0 11,000m 2:22.9

2250 warm up
5 x 1000m hard/2 min recovery
2250 warm down

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04/17/18 1:05:00.0 13,250m 2:27.1

2250m warm up
2 x (10 x 1 min hard/1 min easy) with 5 minutes recovery
2250 warm down

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04/15/18 13:20.0 2,500m 2:40.0

2500m w/down

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04/15/18 9:34.0 2,000m 2:23.5

2000m warmup

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