Base 2 – Week 4 Training Report
BASE 2 – WEEK 4 (01/18 – 01/24) TRAINING REPORT
HIGHLIGHTS: The aim for this 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 using the ZWIFT online application.
Tuesday’s L4 Surging Intervals was three sets of seven intervals: three minutes at 222 watts, one minute at 246 watts, three minutes at 206 watts, two minutes at 234 watts, two minutes at 246 watts, one minute at 264 watts, and four minutes recovery at 105 watts. The second half of the workout was 25 minutes at 140-187 watts. Average speed was 20.0 mph; maximum speed was 25.9 mph. Average power was 132 watts; maximum power was 273 watts.
Wednesday’s L1 Active Recovery Steady was 60 minutes at 117 watts. Average speed was 18.0 mph; maximum speed was 33.3 mph. Average power was 116 watts; maximum power was 154 watts.
Friday’s L1 Easy Spin was 60 minutes at 117-140 watts. Average speed was 13.5 mph; maximum speed was 55.1 mph. Average power was 118 watts; maximum power was 148 watts.
Saturday’s L2 Endurance Aero Turtling was 90 minutes at 147-197 watts. Average speed was 19.1 mph; maximum speed was 41.0 mph. Average power was 134 watts; maximum power was 211 watts.
Sunday’s Watopia “Out & Back Again” Route Badge was 28.15 miles and 1,099 feet of climbing completed in 1:30:26. Average speed was 18.7 mph; maximum speed was 38.0 mph. Average power was 137 watts; maximum power was 292 watts.
BY THE NUMBERS:
- Total Distance: 118.61 mi
- Longest Ride: 30.05 mi
- Total Time for Week: 8:03:59 (h:m:s)
- Avg Speed: 18.2 mph
- Max Speed: 55.1 mph
- Avg Power: 127 watts
- Max Power: 292 watts
- Calories: 3,167 C
- Avg Weight: 163.3