Mike Gatlin v4000m/1:30r...8 BikeErg
21,000
Meters
40:47.3
Time
1:56.5
Pace
718
Calories
| Rest Distance | 392 |
|---|---|
| Rest Time | 10:30.0 |
| Overall Distance | 21,392 |
| Overall Time | 51:17.3 |
| Average Watts | 221 |
|---|---|
| Calories Per Hour | 1061 |
| RPM | 75 |
| Revolution Count | 3081 |
| Power/kg | 2.95 |
| Drag Factor | 107 |
January 14, 2026 06:57:26
Workout
BikeErg
Workout Type
Variable Interval
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | RPM | |
|---|---|---|---|---|---|---|
| 40:47.3 | 21,000 | 1:56.5 | 221 | 1061 | 75 | |
| 7:56.3 | 4,000 | 1:59.0 | 207 | 1013 | 74 | |
| r: 1:30 | 76 | |||||
| 3:49.7 | 2,000 | 1:54.8 | 231 | 1095 | 77 | |
| r: 1:30 | 53 | |||||
| 7:51.7 | 4,000 | 1:57.9 | 213 | 1034 | 75 | |
| r: 1:30 | 55 | |||||
| 2:48.7 | 1,500 | 1:52.4 | 246 | 1146 | 78 | |
| r: 1:30 | 41 | |||||
| 7:50.1 | 4,000 | 1:57.5 | 216 | 1042 | 75 | |
| r: 1:30 | 67 | |||||
| 1:50.4 | 1,000 | 1:50.4 | 260 | 1195 | 79 | |
| r: 1:30 | 38 | |||||
| 7:47.3 | 4,000 | 1:56.8 | 220 | 1055 | 75 | |
| r: 1:30 | 62 | |||||
| 0:53.1 | 500 | 1:46.2 | 292 | 1305 | 82 | |
| r392 |
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Workout Graph
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BIKEPW3S5
Long Tempo
4k/2k/4k/1500/4k/1k/4k/500
rest 1:30 between each
4k PB pace + 15-16 seconds for 4k's; 4k +6-8 seconds for 2k, and aim to increase pace on each subsequent sprint.