Mike Gatlin 3x4000m/4:00r BikeErg
12,000
Meters
23:17.4
Time
1:56.4
Pace
411
Calories
| Rest Distance | 119 |
|---|---|
| Rest Time | 8:00.0 |
| Overall Distance | 12,119 |
| Overall Time | 31:17.4 |
| Average Watts | 222 |
|---|---|
| Calories Per Hour | 1062 |
| RPM | 75 |
| Revolution Count | 1778 |
| Power/kg | 2.96 |
| Drag Factor | 104 |
February 19, 2026 07:14:37
Workout
BikeErg
Workout Type
Interval:Distance
Verified
Yes
Entered
Erg Zone
Intervals
| Time | Meters | Pace | Watts | Cal/Hr | RPM | |
|---|---|---|---|---|---|---|
| 23:17.4 | 12,000 | 1:56.4 | 222 | 1062 | 75 | |
| 7:46.8 | 4,000 | 1:56.7 | 220 | 1057 | 76 | |
| 7:45.2 | 4,000 | 1:56.3 | 222 | 1065 | 76 | |
| 7:45.4 | 4,000 | 1:56.3 | 222 | 1064 | 76 | |
| r119 |
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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)