Base 3 – Week 4 Training Report

BASE 3 – WEEK 4 (09/28 – 10/04) TRAINING REPORT

HIGHLIGHTS: The aim for this week is to continue preparation for the last race of the season in a week. The workouts on Wednesday and Friday were conducted indoors on a power trainer. The workouts on Thursday, Saturday, and Sunday were conducted outdoors on local bike trails.

Wednesday’s two Zwift workouts were a 25-minute L2/4 Race Warmup and the flat 10.9-mile La Bicicletta Toronto Supper Time Trial – Category E. Result was a 10th place finish out of 23 competitors who finished the race. Average race speed was 22.3 mph; maximum race speed was 25.3 mph. Average race power was 194 watts; maximum race power was 267 watts.

Thursday’s L1 Active Recovery Undulations Ride was a 23.25 mile effort completed in 1:34:39. Average speed was 14.8 mph; maximum speed was 21.7 mph. Average power was 131 watts; maximum power was 426 watts.

Friday’s L5 VO2max Multiple Surge Intervals was 4 sets consisting of 30 seconds at 244 watts, followed by 30 seconds at 191 watts, followed 3 repeats of 15 seconds at 254 watts, followed by 15 seconds, concluding with 5 minutes recovery at 95 watts. Average speed was 17.7 mph; maximum speed was 26.2 mph. Average power was 116 watts; maximum power was 272 watts.

Saturday’s L1 Active Recovery Ride was a 27.36 mile effort completed in 2:05:07. Average speed was 13.1 mph; maximum speed was 20.9 mph. Average power was 115 watts; maximum power was 352 watts.

Sunday’s L2/L3 Endurance Ride was a 40.23 mile effort completed in 2:45:51. Average speed was 14.6 mph; maximum speed was 23.0 mph. Average power was 133 watts; maximum power was 610 watts.


  • Total Distance: 122.17 mi
  • Longest Ride: 40.23 mi
  • Total Time for Week: 9:14:22 (h:m:s)
  • Avg Speed: 15.1 mph
  • Max Speed: 26.2 mph
  • Avg Power: 134 watts
  • Max Power: 610 watts
  • Calories: 3,853 C
  • Avg Weight: 164.9