Base 3 – Week 4 Training Report

BASE 3 – WEEK 4 (03/07 – 03/13) TRAINING REPORT

HIGHLIGHTS: The goal for this training period is to continue increasing time in the saddle with the addition of race-pace and anaerobic intervals and a 20-minute yoga routine two or three times weekly aimed at strengthening my shoulders and lower back. All workouts were conducted indoors with the Zwift application.

COMMENTS: Mondays are typically a rest day with no workout (Passive Recovery). Not this week. Coach scheduled various L1 Active Recovery workouts for Monday, Wednesday, and Thursday. The aim is to prepare for the start of race season next week.

Monday’s L1 Active Recovery Undulations workout was 18.42 miles in 1:00:16. Average speed was 18.4 mph; maximum speed was 23.7 mph. Average power was 110 watts; maximum power was 146 watts.

Tuesday’s L2 “D.Diesel” Robopacer Group Ride was 18.04 miles in 1:01:01. Average speed was 17.8 mph; maximum speed was 29.6 mph. Average power was 116 watts; maximum power was 176 watts.

Wednesday’s L1 Active Recovery Steady workout was 19.10 miles in 1:00:14. Average speed was 19.0 mph; maximum speed was 23.5 mph. Average power was 120 watts; maximum power was 152 watts.

Thursday’s L1 Active Recovery Undulating workout was 18.42 miles in 1:00:13. Average speed was 18.4 mph; maximum speed was 22.4 mph. Average power was 110 watts; maximum power was 160 watts.

Friday’s L4 FTP Intervals + Endurance workout was 31.03 miles in 1:41:48. Average speed was 18.3 mph; maximum speed was 24.8 mph. Average power was 115 watts; maximum power was 183 watts.

Saturday’s L1 Active Recovery workout was 18.67 miles in 1:00:12. Average speed was 18.6 mph; maximum speed was 23.9 mph. Average power was 113 watts; maximum power was 146 watts.

Sunday’s L5 VO2 Max Intervals workout was 20.39 miles in 1:05:17. Average speed was 18.7 mph; maximum speed was 25.4 mph. Average power was 119 watts; maximum power was 227 watts.


  • Total Distance: 144.11 mi
  • Longest Ride: 31.03 mi
  • Total Time for Week: 8:28:59 (h:m:s)
  • Avg Speed: 18.4 mph
  • Max Speed: 29.6 mph
  • Avg Power: 115 watts
  • Max Power: 227 watts
  • Calories: 3,218 C
  • Avg Weight: 151.9