Base 3 – Week 6 Training Report

BASE 3 – WEEK 6 (03/22 – 03/28) 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. Weekday workouts, including Sunday, were conducted indoors on a direct-drive power trainer using the ZWIFT online application. Saturday’s workout was conducted outdoors on local bike trails.

Tuesday’s Zwift “Time Trial Tuesday” virtual race was a flat 10.9 mile course. A L2/4 Race Warmup of 7.98 miles completed in 0:25:15 preceded the race. Finishing time was 0:28:32 for 50th place out of 83 competitors. Average speed was 23.0 mph; maximum speed was 26.0 mph. Average power was 202 watts; maximum power was 260 watts. A post-race L2 Endurance cooldown of 9.74 miles was completed in 0:30:20.

Wednesday’s L1 Active Recovery Rolling workout was 60 minutes at 105-140 watts. Average speed was 18.0 mph; maximum speed was 29.4 mph. Average power was 116 watts; maximum power was 149 watts.

Thursday’s L5/L4 Sweetspot to VO2 Intervals was three sets of five intervals: four minutes at 206 watts, one minute at 264 watts, four minutes at 211 watts, 1 minute at 267 watts, and four minutes recovery at 105 watts. The second part of the workout was 50 minutes of endurance pace at 140-187 watts. Average speed was 20.0 mph; maximum speed was 26.6 mph. Average power was 144 watts; maximum power was 293 watts.

Friday’s L1 Varied Active Recovery workout was 60 minutes at 105-140 watts. Average speed was 18.7 mph; maximum speed was 23.8 mph. Average power was 118 watts; maximum power was 151 watts.

Saturday’s L2 Endurance Steady Ride was 38.54 miles completed in 2:58:23. Average speed was 13.0 mph; maximum speed was 20.3 mph. Average power was 128 watts; maximum power was 537 watts.

Sunday’s L2 Endurance Ride Longer was 19.03 miles completed in 1:17:06. Average speed was 14.8 mph; maximum speed was 43.7 mph. Average power was 128 watts; maximum power was 219 watts.


  • Total Distance: 153.27 mi
  • Longest Ride: 38.54 mi
  • Total Time for Week: 10:31:54 (h:m:s)
  • Avg Speed: 16.7 mph
  • Max Speed: 43.7 mph
  • Avg Power: 137 watts
  • Max Power: 537 watts
  • Calories: 4,440 C
  • Avg Weight: 163.0