May252025May 25, 2025May 25, 2025by Masters TTRacer

13% Power Increase in New Zone Table

Posted in Training Reports

PREPARATION 1.2 TRAINING REPORT (05/19 – 05/25)

HIGHLIGHTS: On Monday, my coach sent me an updated Training Zone Table (see below). What was particularly noteworthy was the 13% increase in Functional Threshold Power (FTP) numbers overall. This increase was based on my performance over the past three months. My coach uses an application called WKO5, a training and analysis software tool, to discover both subjective and objective trends in my training. The immediate impact of this power increase was increasing my speed from 17+ mph to 18+ mph during my threshold intervals.

All indoor cycling sessions were completed with my recumbent trike on a Kinetic by Kurt Road Machine smart trainer + Rouvy application. Both strength workouts were completed.

DETAILS:

  • Monday’s Recovery with Fast Pedals workout was 6.75 miles in 0:30:09. Average speed was 13.4 mph; maximum speed was 15.7 mph. Average power was 67 watts; maximum power was 117 watts. The 45-minute strength routine, a mix of strength machines, free weights, and rope exercises, was completed.
  • Tuesday’s Steady State Intervals (3 x 10/5 minutes) was 18.68 miles in 1:11:03. Average speed was 15.8 mph; maximum speed was 18.3 mph. Average power was 100 watts; maximum power was 152 watts.
  • Wednesday’s Foundation Miles Intervals (4 x 10/4 minutes) workout was 18.59 miles in 1:15:04. Average speed was 14.9 mph; maximum speed was 16.7 mph. Average power was 84 watts; maximum power was 122 watts.
  • Thursday’s Steady State Intervals (3 x 8/4 minutes) workout was 18.21 miles in 1:15:03. Average speed was 14.6 mph; maximum speed was 18.1 mph. Average power was 81 watts; maximum power was 148 watts. The 45-minute strength routine, a mix of strength machines, free weights, and rope exercises, was completed.
  • Friday’s Recovery-Endurance Blend workout was 14.34 miles in 0:58:04. Average speed was 14.8 mph; maximum speed was 16.8 mph. Average power was 84 watts; maximum power was 128 watts.
  • Saturday’s Sweet Spot Tempo Intervals (3 x 20/5 minutes) workout was 25.39 miles in 1:37:03. Average speed was 15.7 mph; maximum speed was 17.7 mph. Average power was 97 watts; maximum power was 152 watts.
  • Sunday’s Endurance Miles Intevals (7 x 6/2 minutes) workout was 22.89 miles in 1:29:04. Average speed was 15.4 mph; maximum speed was 17.8 mph. Average power was 92 watts; maximum power was 144 watts.

BY THE NUMBERS:

  • Total Distance: 126.33 mi
  • Longest Ride: 25.39 mi
  • Total Time for Week: 9:45:30 (h:m:s)
  • Avg Speed: 15.1 mph
  • Max Speed: 18.3 mph
  • Avg Power: 86 watts
  • Max Power: 152 watts
  • Calories: 3,125 C
  • Avg Weight: 176.4
  • Chronic Training Load: 49 (+2)