Build 1 – Week 3 Training Report

BUILD 1 – WEEK 3  (05/18 – 05/24) TRAINING REPORT

HIGHLIGHTS: This was the overload week of this training period. The aim for this period is to replicate the characteristic stresses expected in races through anaerobic intervals, hill repeats, and tempo workouts. The weekday workouts were conducted indoors on a power trainer. The weekend workouts were conducted outdoors on a local bike trail.

Tuesday’s workout was L4 Sweetspot Undulating Intervals: 3 x 16 minutes ( four minutes at 187 watts, four minutes at 191 watts, four minutes at 195 watts, four minutes at 189 watts), followed by four minutes recovery at 95 watts. Average speed was 20.1 mph; maximum speed was 25.9 mph. Average power was 158 watts; maximum power was 226 watts.

Wednesday’s workout was L1 Active Recovery Undulations: six pairs of five minute intervals at 85 watts and five minutes at 117 watts. Average speed was 16.7 mph; maximum speed was 22.1 mph. Average power was 86 watts; maximum power was 112 watts.

Thursday’s workout was L4 FTP Intervals: 3 x eight minutes at 201 watts, followed by two minutes and forty seconds recover at 85 watts. Average speed was 19.4 mph; maximum speed was 34.5 mph. Average power was 155 watts; maximum power was 210 watts.

Friday’s workout was was L1 Active Recovery: 60 minutes at 106 watts. Average speed was 16.1 mph; maximum speed was 35.3 mph. Average power was 108 watts; maximum power was 135 watts.

Saturday’s L2 Aero TT Endurance ride was a 32.40 mile effort completed in 2:02:36. Average speed was 15.9 mph; maximum speed was 21.7 mph. Average power was 95 watts; maximum power was 372 watts.

Sunday’s L6/L2 Anaerobic Capacity Intervals + Endurance ride was a 46.07 mile effort completed in 3:05:46. Average speed was 15.4 mph; maximum speed was 23.1 mph. Average power was 76 watts; maximum power was 444 watts.


  • Total Distance: 146.09 mi
  • Longest Ride: 46.07 mi
  • Total Time for Week: 10:29:48 (h:m:s)
  • Avg Speed: 16.4 mph
  • Max Speed: 35.3 mph
  • Avg Power: 113 watts
  • Max Power: 444 watts
  • Calories: 3,393 C
  • Avg Weight: 167.7