Nick D
Boxing Workout
Time
—
Avg HR
114
61% of max
Peak HR
142
76% of max
Effort
22
Recovery
The session
Average heart rate 114 bpm (61% of max), peaking at 142 bpm.
Most of the work sat in zone 2 — steady — for 67% of the session.
Effort score 22 — recovery for a session of this length.
Heart rate
Z1Easy · under 60% of max1:27 14%
Z2Steady · 60–70% of max6:59 67%
Z3Tempo · 70–80% of max2:04 20%
Block by block
Warm up10s work · 82 bpm avg
Warm up
Skip600s work · 123 bpm avg
Dumbell Circuit 30s work / 2s rest · 120 bpm avg
Straight · Uppercut · Reverse fly · Tricep · Lateral drop · Shoulder punch · Lateral raise · Bicep curl · Squat · Forward lunge · Backward lunge · Side lunge · Straight · Uppercut · Reverse fly · Tricep · Lateral drop · Shoulder punch · Lateral raise · Bicep curl · Squat · Forward lunge · Backward lunge · Side lunge
Bag work 180s work / 60s rest
Round 1 · Round 2 · Round 3 · Round 4 · Round 5
Abs60s work / 2s rest
Deadbug · Russian twist · Plank · Side plank R · Side plank L
Compared with their last 2 sessions
19 Sept · RJG BBQ Edition0:35 · 79 bpm
23 Sept · RJG BBQ Edition1:42 · 67 bpm
This session— · 114 bpm
Longer bar means more time on the clock, so shorter is quicker.
The rest of the board
—Nick Dno time
Anyone with this link can see this report. Full session