Base 3 – Week 4 Training Report

BASE 3 – WEEK 4 (03/08 – 03/14) 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. Workouts were conducted indoors on a direct-drive power trainer using the ZWIFT online application and outdoors on local bike trails.

Tuesday’s L5 VO2max 15/15 Pyramid Intervals was four sets of 15 seconds at 206 watts and 15 seconds at 293 watts repeated six times, followed by three minutes recovery at 105 watts. The second part of the workout was 35 minutes at endurance pace of 152-187 watts. Average speed was 20.5 mph; maximum speed was 27.9 mph. Average power was 153 watts; maximum power was 336 watts.

Wednesday’s L1 Active Recovery Rolling workout was 60 minutes at 105-140 watts. Average speed was 16.1 mph; maximum speed was 29.1 mph. Average power was 114 watts; maximum power was 153 watts.

Thursday’s L4/L6 FTP to Anaerobic Capacity Intervals was four sets of six minutes at 229 watts, 20 seconds at 304 watts, and two minutes recovery at 129 watts. The second part of the workout was 50 minutes at endurance pace of 152-176 watts. Average speed was 19.4 mph; maximum speed was 25.4 mph. Average power was 135 watts; maximum power was 377 watts.

Friday’s L2 Endurance Longer Ride was 31.9 miles completed in 2:11:54 on local bike trails. Average speed was 14.5 mph; maximum speed was 22.6 mph. Average power was 147 watts; maximum power was 474 watts..

Saturday’s workout was replaced by four hours of travel and seven hours of home remodeling, including sorting paint cans for disposal, staging furniture for donation, stripping wallpaper, removing carpeting, and transporting boxes of household articles to Goodwill.

Sunday’s workout was the Zwift London 8 Route Badge of 12.6 miles and 837 feet of climbing completed in 1:00:50. Average speed was 16.9 mph; maximum speed was 48.1 mph. Average power was 137 watts; maximum power was 270 watts.


  • Total Distance: 124.96 mi
  • Longest Ride: 34.15 mi
  • Total Time for Week: 8:14:02 (h:m:s)
  • Avg Speed: 17.3 mph
  • Max Speed: 48.1 mph
  • Avg Power: 137 watts
  • Max Power: 474 watts
  • Calories: 3,597 C
  • Avg Weight: 163.5