Mike Gatlin 3x4000m/4:00r BikeErg
12,000
Meters
22:43.5
Time
1:53.6
Pace
423
Calories
| Rest Distance | 105 |
|---|---|
| Rest Time | 8:00.0 |
| Overall Distance | 12,105 |
| Overall Time | 30:43.5 |
| Average Watts | 239 |
|---|---|
| Calories Per Hour | 1121 |
| RPM | 77 |
| Revolution Count | 1758 |
| Power/kg | 3.19 |
| Drag Factor | 108 |
February 17, 2026 07:18:59
Workout
BikeErg
Workout Type
Interval:Distance
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | RPM | |
|---|---|---|---|---|---|---|
| 22:43.5 | 12,000 | 1:53.6 | 239 | 1121 | 77 | |
| 7:39.1 | 4,000 | 1:54.7 | 231 | 1096 | 77 | |
| 7:34.9 | 4,000 | 1:53.7 | 238 | 1118 | 77 | |
| 7:29.5 | 4,000 | 1:52.3 | 247 | 1148 | 78 | |
| r105 |
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Workout Graph
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BIKEPW8S5
Tempo
3x 4000m/rest 4:00
race RPMs
20k target pace + 10 seconds to start. Aim for consistency, but try not to exceed 78-82% MHR (RPE 6-7)