Base 3 – Week 7 Training Report

BASE 3 – WEEK 7 (03/29 – 04/04) 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 8.09 miles completed in 0:25:19 preceded the race. Finishing time was 0:27:47 for 25th place out of 31 competitors for a new personal record (PR). Average speed was 23.5 mph; maximum speed was 26.8 mph. Average power was 207 watts; maximum power was 258 watts. A post-race L2 Endurance cooldown of 9.54 miles was completed in 0:30:36.

Wednesday’s L1 Active Recovery Varied workout was 60 minutes at 117-140 watts. Average speed was 15.8 mph; maximum speed was 37.4 mph. Average power was 118 watts; maximum power was 148 watts.

Thursday’s L5 VO2 Max Breakaway Intervals was five sets of three intervals: 20 seconds at 293 watts, three minutes and 40 seconds at 267 watts, and four minutes recovery at 94 watts. The second part of the workout was 30 minutes of endurance pace at 152-187 watts. Average speed was 19.3 mph; maximum speed was 27.0 mph. Average power was 129 watts; maximum power was 361 watts.

Friday’s L1 Active Recovery Rolling workout was 60 minutes at 105-140 watts. Average speed was 18.6 mph; maximum speed was 23.5 mph. Average power was 115 watts; maximum power was 149 watts.

Saturday’s Zwift “Frenchy Fuzion Bologna Time Trial” virtual race was a 5.02 mile course with a 2.1 kilometer ascent at an average 9..7% to the Madonna di San Luca. A L2/4 Race Warmup of 8.07 miles completed in 0:25:17 preceded the race. Finishing time was 0:24:21 for 7th place out of 13 competitors. Average speed was 12.3 mph; maximum speed was 31.2 mph. Average power was 190 watts; maximum power was 276 watts. A post-race L2 Endurance cooldown of 23.0 miles was completed in 1:32:18.

Sunday’s L2 Endurance Longer Ride was 44.73 miles completed in 3:10:39. Average speed was 14.1 mph; maximum speed was 21.3 mph. Average power was 129 watts; maximum power was 555 watts.


  • Total Distance: 173.07 mi
  • Longest Ride: 44.73 mi
  • Total Time for Week: 11:47:52 (h:m:s)
  • Avg Speed: 16.5 mph
  • Max Speed: 37.4 mph
  • Avg Power: 141 watts
  • Max Power: 555 watts
  • Calories: 5,108 C
  • Avg Weight: 161.6