Nick D
Boxing Workout
Time
40:56
Avg HR
144
77% of max
Peak HR
174
93% of max
Effort
115
Hard
The session
Nick finished in 40:56.
Average heart rate 144 bpm (77% of max), peaking at 174 bpm.
Most of the work sat in zone 3 — tempo — for 45% of the session.
14 minutes above threshold, in zones 4 and 5.
That is 39:47 slower than their average over 2 previous sessions.
Effort score 115 — hard for a session of this length.
Heart rate
Z1Easy · under 60% of max0:57 3%
Z2Steady · 60–70% of max4:28 13%
Z3Tempo · 70–80% of max15:47 45%
Z4Threshold · 80–90% of max14:03 40%
Z5Max · 90%+ of max0:13 1%
Block by block
Warm up10s work
Warm up
Skip600s work
Dumbell Circuit 30s work / 2s rest · 133 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 · 152 bpm avg
Round 1 · Round 2 · Round 3 · Round 4 · Round 5
Abs60s work / 2s rest · 135 bpm avg
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 session40:56 · 144 bpm
Longer bar means more time on the clock, so shorter is quicker.
The rest of the board
1Nick D40:56
Anyone with this link can see this report. Full session