Base 3 – Week 4 Training Report

BASE 3 – WEEK 4  (04/27 – 05/03) TRAINING REPORT

HIGHLIGHTS: This was the recovery 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, except Sunday’s ride, which was conducted outdoors on a local bike trail.

Tuesday’s workout was L4/6 Anaerobic Capacity & FTP Intervals: 15 minute warmup, six sets of 40-second intervals at 244 watts, followed by 20-second recovery; six sets of 30-second intervals at 276 watts, followed by 30-second recovery; eight one-minute intervals at 233 watts, followed by 30-second recovery; concluding with 5 minutes cool down at 85 watts. Average speed was 16.7 mph; maximum speed was 22.8 mph. Average power was 140 watts; maximum power was 283 watts.

Wednesday’s workout was was L1 Active Recovery: 60 minutes at 106 watts. Average speed was 15.9 mph; maximum speed was 33.3 mph. Average power was 105 watts; maximum power was 134 watts.

Thursday’s workout was L4 SST (Sweet Spot Training) Intervals: five minutes warmup; three sets of 9-minute intervals at 187 watts, followed by two minutes recovery; concluding with two minutes cool down. Average speed was 17.6 mph; maximum speed was 20.1 mph. Average power was 155 watts; maximum power was 206 watts.

Friday’s workout was L2/4/6 Pre-Race Preparation: 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 virtual race was the WBR Single Bong 20 KM Time Trial. Average speed was 21.3 mph; maximum speed was 31.3 mph. Average power was 195 watts; maximum power was 455 watts.

Sunday’s ride was a 29.38 mile effort at 60%-70% MHR completed in 1:54:48. Average speed was 15.4 mph; maximum speed was 22.3 mph. A separate 35-minute strength training workout consisting of 13 exercises was also completed.


  • Total Distance: 105.00 mi
  • Longest Ride: 29.38 mi
  • Total Time for Week: 8:28:58 (h:m:s)
  • Avg Speed: 16.6 mph
  • Max Speed: 33.3 mph
  • Avg Power: 136 watts
  • Max Power: 455 watts
  • Calories: 3,043 C
  • Avg Weight: 167.7