Base 2 – Week 2 Training Report

BASE 2 – WEEK 2 (01/04 – 01/10) TRAINING REPORT

HIGHLIGHTS: The aim for this next phase of training for the 2021 race season is to continue increasing the time in the saddle with endurance and speed workouts. All workouts were conducted indoors on a power trainer with the ZWIFT online application.

Tuesday’s L1 Active Recovery Varied was three sets of five intervals: three minutes at 117 watts, three minutes at 129 watts, three minutes at 140 watts, three minutes at 127 watts, and six minutes recovery at 94-117 watts. Average speed was 18.2 mph; maximum speed was 23.8 mph. Average power was 117 watts; maximum power was 150 watts.

Wednesday’s L4/5 FTP and VO2 Max Ramps was three sets of three intervals: eight minutes at 222 watts, two minutes at 269 watts, and three minutes recovery at 105 watts. The second half of the workout was 35 minutes endurance at 152-176 watts. Average speed was 20.3 mph; maximum speed was 26.8 mph. Average power was 154 watts; maximum power was 274 watts.

Thursday’s L1 Easy Spin was similar to Tuesday’s 60 minute workout. Average speed was 19.4 mph; maximum speed was 25.7 mph. Average power was 118 watts; maximum power was 149 watts.

Friday’s L4 Sweetspot Undulating Intervals was three sets of eight intervals: two minutes at 206 watts, two minutes at 220 watts, two minutes at 211 watts, two minutes at 225 watts, two minutes recovery at 215 watts, two minutes at 229 watts, two minutes at 220 watts, and three minutes recovery at 105 watts. The second half of workout was 20 minutes endurance at 152-187 watts. Average speed was 20.4 mph; maximum speed was 26.1 mph. Average power was 137 watts; maximum power was 247 watts.

Saturday’s L1 Steady Recovery was 60 minutes at 117 watts. Average speed was 18.4 mph; maximum speed was 23.7 mph. Average power was 115 watts; maximum power was 153 watts.

Sunday’s L2 Dust in the Wind Route Badge was 32.72 miles completed in 2:07:32. Average speed was 15.6 mph; maximum speed was 42.1 mph. Average power was 135 watts; maximum power was 231 watts.


  • Total Distance: 145.14 mi
  • Longest Ride: 37.72 mi
  • Total Time for Week: 9:35:37 (h:m:s)
  • Avg Speed: 18.3 mph
  • Max Speed: 42.1 mph
  • Avg Power: 129 watts
  • Max Power: 274 watts
  • Calories: 3,830 C
  • Avg Weight: 164.6