Build 1 – Week 3 Training Report

BUILD 1 – WEEK 3 (04/25 – 05/01) TRAINING REPORT

HIGHLIGHTS: The goal for this training period is to increase muscular and anaerobic endurance for weekly racing. Continue 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: The VO2max test at an exercise studio on Saturday was a disappointment. The test was conducted on a rusty ergometric fan bike that had to be more than 10 years old. I was not given time to warmup. There were no immediate post-test results. I have to wait until the next business day (Monday) for the results to be emailed to me. I will redo the test at a local university sports performance lab in May or June. In the meantime, I conducted a Functional Threshold Power (FTP) test on Zwift on Sunday, which confirmed that I have lost over 20% of my pre-accident heart rate and power capacity.

Tuesday’s L4 Sweetspot Extended Intervals workout was 27.07 miles in 1:30:20. Average speed was 18.0 mph; maximum speed was 24.1 mph. Average power was 106 watts; maximum power was 146 watts.

Wednesday’s L2 Hilly Varied Endurance/Badge Challenge workout was 20.31 miles in 1:32:51. Average speed was 13.1 mph; maximum speed was 37.5 mph. Average power was 102 watts; maximum power was 160 watts.

Thursday’s L1 Active Recovery Undulating workout was 18.31 miles in 1:00:13. Average speed was 18.2 mph; maximum speed was 22.6 mph. Average power was 108 watts; maximum power was 154 watts.

Friday’s L1 Active Recovery Varied workout was 18.51 miles in 1:10:14. Average speed was 18.4 mph; maximum speed was 24.0 mph. Average power was 111 watts; maximum power was 143 watts.

Saturday’s VO2max results have not been received.

Sunday’s FTP Ramp Test was 13.59 miles in 0:44:30. Average speed was 18.3 mph; maximum speed was 25.5 mph. Average power was 115 watts; maximum power was 201 watts.


  • Total Distance: 97.79 mi
  • Longest Ride: 27.07 mi
  • Total Time for Week: 6:08:08 (h:m:s)
  • Avg Speed: 16.9 mph
  • Max Speed: 37.5 mph
  • Avg Power: 108 watts
  • Max Power: 201 watts
  • Calories: 2,144 C
  • Avg Weight: 152.5