Build 1 – Week 4 Training Report

BUILD 1 – WEEK 4  (05/25 – 05/31) TRAINING REPORT

HIGHLIGHTS: This was the recovery 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 workouts on Wednesday and Friday were conducted indoors on a power trainer. The workouts on Thursday, Saturday, and Sunday were conducted outdoors on a local bike trail.

Wednesday’s workout was L1 Active Recovery: 60 minutes at 106 watts. Average speed was 16.2 mph; maximum speed was 28.1 mph. Average power was 105 watts; maximum power was 144 watts.

Thursday’s workout was L2 Aero TT Endurance: two hours at 138-159 watts. Average speed was 16.6 mph; maximum speed was 22.6 mph. Average power was 107 watts; maximum power was 485 watts.

Friday’s workout was L4 FTP Intervals: 6 x one minute at 201 watts, followed by one minute at 223 watts; four minutes recovery at 95 watts; 7 x one minute at 201 watts, followed by one minute at 223 watts. Average speed was 18.5 mph; maximum speed was 29.3 mph. Average power was 140 watts; maximum power was 229 watts.

Saturday’s L1 Active Recovery Undulations ride was a 30.62 mile effort completed in 2:06:13. Average speed was 14.7 mph; maximum speed was 22.1 mph. Average power was 124 watts; maximum power was 425 watts.

Sunday’s L4 FTP Long Intervals + Endurance ride was a 29.72 mile effort completed in 1:56:12. Average speed was 15.4 mph; maximum speed was 22.4 mph. Average power was 147 watts; maximum power was 395 watts.


  • Total Distance: 120.34 mi
  • Longest Ride: 30.62 mi
  • Total Time for Week: 9:03:57 (h:m:s)
  • Avg Speed: 14.6 mph
  • Max Speed: 29.3 mph
  • Avg Power: 125 watts
  • Max Power: 485 watts
  • Calories: 3,586 C
  • Avg Weight: 168.3