Base 3 – Week 3 Training Report

BASE 3 – WEEK 3  (04/20 – 04/26) TRAINING REPORT

HIGHLIGHTS: This was the overload week of this training period. The aim for this period is to maintain aerobic and strength gains while increasing lactate tolerance and sustainable race pace. All of the workouts were conducted indoors on a power trainer.

Tuesday’s workout was a L2/4/6 Assessment Prep for tomorrow’s Functional Threshold Power (FTP) Assessment: 30 minutes warmup at 106 watts; three one-minute intervals at 201 watts followed by one minute recovery at 177 watts; five minutes easy at 85 watts; two 30-second intervals at 318 watts followed by one minute recovery at 117 watts; concluding with 15 minutes cool down at 85 watts. Average speed was 16.5 mph; maximum speed was 27.8 mph. Average power was 109 watts; maximum power was 326 watts.

Wednesday’s workout was a L4 20-Minute FTP Assessment: eight minute warmup at 85-117 watts; one-minute “all-out” interval at 276 watts with two minutes recovery at 85 watts; three-minute “all-out” interval at 244 watts with five minutes recovery at 85 watts; 20-minute FTP Assessment at 212-233 watts with five minutes recovery at 117 watts; 40-minutes endurance effort at 159 watts; concluding with six minute cool down at 85 watts. Average speed was 20.0 mph; maximum speed was 33.7 mph. Average power was 153 watts; maximum power was 285 watts.

Thursday’s workout was L1 Active Recovery Undulations: six intervals of five minutes at 85 watts, followed by five minutes at 117 watts. Average speed was 14.9 mph; maximum speed was 40.3 mph. Average power was 99 watts; maximum power was 177 watts.

Friday’s workout was L4/5 FTP and VO2max Ramps: 15-minute warmup at 85-117 watts; three 11-minute intervals consisting of seven minutes at 201 watts, two minutes at 244 watts, and two minutes recovery at 95 watts; concluding with a seven minute cooldown at 95 watts. Average speed was 17.4 mph; maximum speed was 21.6 mph. Average power was 150 watts; maximum power was 248 watts.

Saturday’s workout was L1 Active Recovery: 60 minutes at 106 watts; followed by 35 minutes of strength training exercises. Average speed was 18.6 mph; maximum speed was 29.6 mph. Average power was 105 watts; maximum power was 199 watts.

Sunday’s virtual race was the Rock Creek Multisport 20 KM Time Trial. Average speed was 21.3 mph; maximum speed was 27.2 mph. Average power was 188 watts; maximum power was 283 watts.


  • Total Distance: 119.15 mi
  • Longest Ride: 29.90 mi
  • Total Time for Week: 8:18:24 (h:m:s)
  • Avg Speed: 17.7 mph
  • Max Speed: 40.3 mph
  • Avg Power: 128 watts
  • Max Power: 326 watts
  • Calories: 3,404 C
  • Avg Weight: 167.9