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Log

Date Workout Score Ave Comments Action
08/10/23 1:00:00.0 36,800m 1:37.8

ZWIFT - 60min Riders in Watopia

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08/09/23 30:00 7,499m 2:00.0

W2S3 - 30mins at R20
Stick close 2km plus 17-19s/500m
app.erg.zone

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08/08/23 v2000m/2:00r...4 6,000m 1:57.8

W2S2 - 2000/1000/2000/1000 2:00r
Start R20 at 2km plus 15s/500m. Increase pace around 4s/500m for the 22 and a further 2s for the R24…

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08/07/23 4x10:00/1:30r 9,862m 2:01.6

W2S1 - 10mins/1:30r x 4 R18/20/18/20
Start at 2km plus 20s/500m. Increase pace around 2-3 s/500m for R20.
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08/06/23 54848m 1:45:17.9 1:55.1

100k TT
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08/04/23 20x1:00/1:00r 5,535m 1:48.4

W1S4 - 1min/1:00r x 10 R20 and 1min/1:00r x 10 R22
Start at 2k plus 6. Increase pace if possible throughout and a few extra splits fo…

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08/04/23 v10:00/2:00r...6 22,880m 1:44.8

#FMBPW270S4
10 min/8 min/6 min/4 min/2 min/10m

Start at 4km plus 10 and improve 2s each rep, or more. Return to start for 10 m…

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08/03/23 10x500m/2:00r 7:28.4 1:29.6

#FMBPW270S3
500m x 10 (rest 2m)

Overall target is 4km minus 6
app.erg.zone

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08/02/23 30:00 7,378m 2:01.9

W1S3 - 30mins - R20
Stick close to 2km +17-18/500m
app.erg.zone

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08/02/23 20000m 40:49.0 2:02.4

#FMBPW270S2
20km

4km plus 25
app.erg.zone

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08/01/23 v600m/3:00r...15 6,000m 1:44.0

W1S2 - 600m/400m/200m
Start 2km plus 1-2 for the 600's. Increase pace for 400m and 200m. (total of 15 reps).
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08/01/23 10x4:00/1:30r 22,029m 1:48.9

#FMBPW270S1
4m x 10 (rest 90s)

Cycle reps as follows... 4km plus 16 for reps 1/3/5/7/9 Plus 12. plus 10. plus 8. Plus 6. Plus…

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07/31/23 3x12:00/2:00r 8,780m 2:03.0

W1S1 - 12mins x 3/2:00r
Start 2k +20. Increase pace 2s/500m for R20/R22
app.erg.zone

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07/30/23 4x1500m/3:00r 23:41.8 1:58.4

#FMPW366S4
1500m x 4 (rest 3m)

18/24/18/24

Start at 2km plus 19 for the R18. Increase pace 6-8s per 500m for the R24. R…

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07/30/23 50:12.0 24,700m 2:01.9

ZWIFT - SST (Short) in New York

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07/29/23 23:50.0 10,700m 2:13.6

ZWIFT - Watopia

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07/28/23 40:00 19,599m 2:02.4

#FMBPW269S4
40 mins

4km plus 25. Stick.
app.erg.zone

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07/27/23 8x400m/2:00r 4:37.3 1:26.6

#FMBPW269S3
400m x 8 (rest 2m)

Target 4km minus 9
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07/26/23 8x750m/2:00r 22:11.4 1:50.9

#FMPW366S2
750m x 8 (rest 2m) R24

Start at 2km plus 8. Improve if possible.
app.erg.zone

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07/26/23 10x3000m/1:00r 57:30.9 1:55.0

#FMBPW269S2
3000m x 10 (rest 1m)

4km plus 18. Stick.
app.erg.zone

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07/25/23 2x5000m/2:00r 40:59.4 2:02.9

#FMPW366S1
5000m x 2 (rest 2m) R20

2km plus 18. Stick.
app.erg.zone

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07/25/23 8x5:00/1:30r 21,997m 1:49.1

#FMBPW269S1
5m x 8 (rest 90s)

Cycle reps as follows... 4km plus 17 for reps 1/3/5/7. Plus 11. plus 9. plus 7. Plus 5 for 2/4/6…

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07/24/23 7x333m/1:00r 11:07.3 2:46.9

Jul 2023 - 9 x 333 = 2997
This challenge was chosen by SPU: Te Waka

Row 9 reps of 333 metres with 60secs rest.

There ar…

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07/21/23 6x5000m/1:30r 56:00.6 1:52.0

#FMBPW268S5
5km x 6 (rest 90s)

4km plus 18/12/18/12/18/12. Stick.
app.erg.zone

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07/20/23 4x2000m/1:00r 32:47.9 2:02.9

#FMPW365S4
2000m x 4 (rest 1m)

Stick at 2km plus 18
app.erg.zone

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