Foundation 2.5 Training Report


The focus of this week’s training was starting the next four-week block of increasing endurance and leg strength workouts. My Chronic Threshold Level (CTL), a measure of fitness, increased from 45 to 47. This was accomplished with a single interval workout of 4 x 10 minutes and six hours of endurance mile workouts, which included a single three-hour endurance workout. Took a week off from the leg strength machines at my local fitness center.

HIGHLIGHTS: Each week typically consists of three or four interval cycling sessions, two recovery/endurance cycling sessions, two or three yoga sessions, and two strength machine sessions. All cycling sessions were completed indoors with my recumbent trike on a kinetic trainer connected to either Garmin Vector 3 power pedals and a Garmin Edge 530 bike computer or a Kinetic smart trainer + Rouvy application.


  • Tuesday’s Progressive Endurance Miles workout was 9.87 miles in 1:00:02. Average speed was 9.87 mph; maximum speed was 14.3 mph. Average power was 68 watts; maximum power was 160 watts.
  • Wednesday’s Over/Under Aerobic Tempo (4 x 10 minute intervals) workout was 15.78 miles in 1:31:02. Average speed was 10.4 mph; maximum speed was 13.4 mph. Average power was 73 watts; maximum power was 160 watts.
  • Friday’s Endurance Miles workout was 17.04 miles in 1:30:01. Average speed was 11.4 mph; maximum speed was 12.1 mph. Average power was 83 watts; maximum power was 113 watts.
  • Saturday’s Endurance Miles workout was 33.52 miles in 2:36:02. Average speed was 12.9 mph; maximum speed was 16.4 mph. Average power was 73 watts; maximum power was 98 watts.
  • Sunday’s Endurance Miles workout was 15.82 miles in 1:04:48. Average speed was 14.6 mph; maximum speed was 16.0 mph. Average power was 63 watts; maximum power was 78 watts.


  • Total Distance: 92.04 mi
  • Longest Ride: 33.52 mi
  • Total Time for Week: 8:26:55 (h:m:s)
  • Avg Speed: 12.0 mph
  • Max Speed: 16.4 mph
  • Avg Power: 72 watts
  • Max Power: 160 watts
  • Calories: 2,530 C
  • Avg Weight: 168.8