Base 3 – Week 6 Training Report

BASE 3 – WEEK 6 (03/21 – 03/27) 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: This was a fairly normal training week. The seven workouts were a mix of race-pace or endurance intervals alternating with hour-long active recovery rides. I discovered that I could sustain a one-minute interval at a functional threshold power (FTP) level of 230+ watts, followed by five to six minutes at recovery pace. This is a significant because I have been able, in previous seasons, to sustain an FTP effort for an entire 30-35 minute race. A full recovery from my accident is still a work in progress.

Monday’s L1 Active Recovery Steady workout was 18.76 miles in 1:00:41. Average speed was 18.6 mph; maximum speed was 23.4 mph. Average power was 116 watts; maximum power was 155 watts.

Tuesday’s L4/L5 VO2 Max & FTP Intervals workout was 19.07 miles in 1:05:06. Average speed was 17.6 mph; maximum speed was 22.6 mph. Average power was 101 watts; maximum power was 183 watts.

Wednesday’s L1 Active Recovery Steady workout was 18.81 miles in 1:02:36. Average speed was 18.0 mph; maximum speed was 23.9 mph. Average power was 117 watts; maximum power was 161 watts.

Thursday’s L2 Endurance Rolling Pace/Badge Challenge workout was 29.11 miles in 1:50:05. Average speed was 14.6 mph; maximum speed was 49.7 mph. Average power was 112 watts; maximum power was 157 watts.

Friday’s L1 Active Recovery Varied workout was 18.67 miles in 1:00:13. Average speed was 18.6 mph; maximum speed was 24.1 mph. Average power was 114 watts; maximum power was 163 watts.

Saturday’s L4 FTP Intervals workout was 22.69 miles in 1:16:39. Average speed was 18.1 mph; maximum speed was 25.9 mph. Average power was 107 watts; maximum power was 256 watts.

Sunday’s L1 Active Recovery Undulations workout was 18.32 miles in 1:00:13. Average speed was 18.3 mph; maximum speed was 22.5 mph. Average power was 108 watts; maximum power was 162 watts.


  • Total Distance: 145.43 mi
  • Longest Ride: 29.12 mi
  • Total Time for Week: 8:24:58 (h:m:s)
  • Avg Speed: 17.3 mph
  • Max Speed: 49.7 mph
  • Avg Power: 111 watts
  • Max Power: 256 watts
  • Calories: 2,863 C
  • Avg Weight: 151.2