Ryan Dowling

Power Improvement Meter
1413.9 Watts (+5.66%)
Strength Improvement Meter
35.7Kg (+1.16%)
Weekly Volume
Recovery Times Guide

Recovery runs are an important part of training. We have a high focus on technique, it provides an opportunity to learn new technical components as well as recovering muscles from high speed sessions.

The times below are the acceptable range that the runs should be completed in.


60m: 9.3 - 10.3


80m: 12.5 - 13.7


100m: 15.6 - 17.2


150m: 23.4 - 25.8


200m: 31.1 - 34.4


300m: 46.7 - 51.5


Last Workout

Squat Jump: 14 reps on 2020-09-09
2366.7W 7.5% (1917.0W - 2603.0W)
1.43m/s 0.7% (1.12m/s - 1.78m/s)
68.57Kg 10.0% (50.0Kg - 90.0Kg)
0.35m -7.9% (0.3m - 0.4m)
1.12m/s 7.7% (0.62m/s - 1.55m/s)

Hang Clean: 15 reps on 2020-09-09
2160.8W -1.8% (1940.0W - 2386.0W)
2.02m/s 5.2% (1.92m/s - 2.19m/s)
50.0Kg 1.3% (50.0Kg - 50.0Kg)
0.69m -14.8% (0.63m - 0.75m)
1.66m/s 24.8% (1.41m/s - 1.86m/s)

Average Speed m/s

The average speed of the athlete in different situations over various distances
Squat
Reps: 241 Last Workout: 2020-07-08
Current Form -7.9%
Last Workout -9.1%
Avg
Recent
Last
Squat
Reps: 241 Last Workout: 2020-07-08
Current Form +7.9%
Last Workout +11.8%
Avg
Recent
Last
Squat Jump
Reps: 296 Last Workout: 2020-09-09
Current Form -1.1%
Last Workout +7.4%
Avg
Recent
Last
Snatch
Reps: 377 Last Workout: 2020-08-26
Current Form +17.5%
Last Workout -12.9%
Avg
Recent
Last
Power Clean
Reps: 388 Last Workout: 2020-08-08
Current Form +6.3%
Last Workout +31.8%
Avg
Recent
Last
Hang Clean
Reps: 283 Last Workout: 2020-09-09
Current Form +7.0%
Last Workout -5.2%
Avg
Recent
Last
Flying 60
Sessions: 2 Last run: 2020-09-05
Total Average Speed: 9.24 m/s
Last Session Speed: 9.12 m/s
Deadlift
Reps: 112 Last Workout: 2019-09-07
Current Form +2.6%
Last Workout +2.6%
Avg
Recent
Last
Bench Press
Reps: 192 Last Workout: 2019-08-30
Current Form +1.5%
Last Workout +6.3%
Avg
Recent
Last
80
Sessions: 3 Last run: 2020-06-06
Total Average Speed: 8.26 m/s
Last Session Speed: 8.55 m/s
300
Sessions: 2 Last run: 2020-07-04
Total Average Speed: 7.88 m/s
Last Session Speed: 7.77 m/s
150
Sessions: 4 Last run: 2020-07-18
Total Average Speed: 8.39 m/s
Last Session Speed: 8.51 m/s
Squat
Squat Jump
Snatch
Power Clean
Hang Clean
Bench Press
Report Card for the 150m sprint session

You've performed a 150 session 4 times.

Your average time based on all your results is 17.87 secs (8.4m/s)

Your average time in your last session on 2020-07-18 was better than your overall average by 0.24 secs

This is demonstrating a consistent improvement, which is really good

Taking a closer look at your last two sessions....

You did 2 reps in the most recent session and 1 reps in a session 23 days prior

Your average time in this most recent session was better than only run you did this session on 2020-06-25 by 0.57 secs

To beat your last session average is not always easy. This rate of improvement is exactly what we want.

Your slowest rep in the last session (17.75) was better than your slowest rep in the session before (18.2) by 0.45 secs

This is good to see.

Your best run in the last session (17.52) was better than your only run in the session before (18.2) by 0.68 secs

This is amazing.

You got a new PB for this session of 17.52 secs

This means your estimated 100m race time on tartan would be 11.64 secs

Vertical Jump with Ballistic Ball - Monthly Power
Squat Jump - Monthly Weight (Kg)
Squat Jump - Monthly Power
Squat - Monthly Weight (Kg)
Squat - Monthly Power
Snatch - Monthly Weight (Kg)
Snatch - Monthly Power
Power Clean - Monthly Weight (Kg)
Power Clean - Monthly Power
Hang Clean - Monthly Weight (Kg)
Hang Clean - Monthly Power
Between Legs Vertical Throw - Monthly Power
Bench Press - Monthly Weight (Kg)
Bench Press - Monthly Power