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Mike Gatlin

Log

Date Workout Score Ave Comments Action
02/10/26 40000m 1:17:51.5 1:56.7

40,000m

 View workout
02/09/26 10000m 20:06.6 2:00.6 View workout
02/09/26 4x10:00/2:00r 21,004m 1:54.2

BIKEPW7S5AM
Double Threshold AM
4x 10:00/rest 2:00

20k target pace + 5 seconds to start. Aim for consistency. RPE 7-8 (h…

 View workout
02/09/26 30:00 7,393m 2:01.7

ROWPW7S2
Single Time
30:00 to 60:00
rate 20 or "open"

2k PB pace + 18-22 seconds; or ~75-80% MHR

 View workout
02/08/26 30:00 14,621m 2:03.1

BIKEPW7S3 - GA Members

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02/08/26 2x24:00/4:00r 23,545m 2:02.3

BIKEPW7S1
Aerobic Intervals
2x 24:00/rest 4:00

4k PB pace + 22-26 seconds, or 65-75% MHR (RPE 4-5)

 View workout
02/08/26 10000m 41:24.8 2:04.2

ROWPW7S1
Single Distance
8k to 15k
rate 18 or "open"

2k PB pace + 20-24 seconds; or ~75-80% MHR

 View workout
02/07/26 30:00 14,479m 2:04.3

30:00

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02/07/26 v5000m/0:13r...3 20,000m 2:02.7

Ergathlon-Mid Distance

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02/06/26 v2000m/0:30r...3 8,000m 2:04.6

ERGSW6S3
Interval
1 or 2x 8000m continuous (2k/2k/4k)
rest 3:00

2k/4k PB pace + 16-20 seconds, or ~80-85% MHR

 View workout
02/06/26 5x1500m/3:00r 13:06.6 1:44.8

BIKEPW6S5
VO2 Max
5x 1500m/rest 3:00

4k target pace + 2-4 seconds to start. Increase pace throughout, if possible. (RPE…

 View workout
02/06/26 30000m 58:20.8 1:56.6

BIKESW6S1
Single Distance
16k to 30k

4k PB pace +14-18 seconds, or 80-85% MHR

 View workout
02/05/26 10000m 20:21.1 2:02.1

10000m

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02/05/26 6x6:00/2:00r 19,575m 1:50.3

BIKEPW6S2AM
Double Threshold AM
6x 6:00/rest 2:00
race RPMs

20k target pace + 3-4 seconds to start. Aim for consist…

 View workout
02/05/26 30:00 14,940m 2:00.4

BIKEPW6S3
Recovery/Technique
30:00

4k PB pace + 24-28 seconds, or 60-65% MHR (RPE 3-4)

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02/04/26 10000m 19:16.3 1:55.6

10000m

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02/04/26 v1000m/0:27r...12 16,000m 2:01.8

ERGSW6S2 - GA Members

 View workout
02/03/26 v1000m/0:50r...10 10,000m 2:04.1

Bike Fit
1k bike
1 minute leg press
1k bike
1 minute press
1k bike
1 minute row
x3 rounds

 View workout
02/03/26 4x500m/1:00r 7:59.3 1:59.8

SKIPW6S5
Final Prep
10x 500m/rest 1:00

5k PB pace or target pace throughout (2k +6 to +8). Aim for rate and pace consiste…

 View workout
02/03/26 2x10000m/5:00r 38:18.1 1:54.9

BIKEPW6S4
Tempo
2x 10km/rest 5:00
race RPMs

20k target pace + 8 seconds. (RPE 6-7) Moderately hard, but sustainable…

 View workout
02/03/26 5000m 20:26.4 2:02.6

ROWPW6S1
Single Distance
8k to 15k
rate 20 or "open"

2k PB pace + 18-22 seconds; or ~75-80% MHR

 View workout
02/02/26 10000m 19:54.8 1:59.4

10000m

 View workout
02/02/26 2x22:00/3:00r 22,233m 1:58.7

BIKEPW6S1
Aerobic Intervals
2x 22:00/rest 3:00

4k PB pace + 22-26 seconds, or 65-75% MHR (RPE 4-5)

 View workout
02/02/26 30:00 7,357m 2:02.3

ROWPW6S2
Single Time
30:00 to 60:00
rate 22 or "open"

2k PB pace + 16-20 seconds; or ~80-85% MHR

 View workout
02/01/26 10000m 19:53.6 1:59.3 View workout