Apr192026April 19, 2026April 19, 2026by Masters TTRacer

Link Between Weight Loss and Workout Duration

Posted in Training Reports

PREPARATION 2.1 REPORT (04/13 – 04/19)

HIGHLIGHTS: This week I looked at a number of metrics in Garmin Connect, particularly Monthly Training Duration (hours) and Monthly Calorie Burn, looking for a link between weight loss and workout duration. That data wasn’t granular enough. So I looked at my training diaries for the period from September 2020 to June 2021 (accident) and saw a clear correlation between weekly workout duration, calorie expenditure, and weight. In short, if I exceeded 7 hours weekly workout duration, my calorie burn was roughly 3,500 calories, and my average weight declined from the previous week.

I saw this dynamic in action over the last five days. Tuesday’s recovery workout duration was 0:47:00 and my weight was 177.8. Wednesday’s aerobic tempo interval workout duration was 0:59:00 and my weight dropped to 176.8. Thursday’s ascending ladder workout duration was 1:09:00 and my weight dropped to 176.0. Friday’s endurance miles workout duration was 1:06:08 and my weight dropped to 175.2. Yesterday, my sweet spot tempo interval workout duration was 1:33:00 and my weight dropped to 174.6. Today’s foundation medley workout duration was slightly shorter at 1:31:47 and my weight increased back to 175.2. The intensity of today’s workout was significantly lower than yesterday’s interval workout despite the similar duration.

All indoor cycling sessions were completed with my recumbent trike on a Kinetic by Kurt Road Machine smart trainer + Rouvy application. Two strength resistance and three standing abdominal workouts were completed.

DETAILS:

  • Monday was a rest day off the bike.
  • Tuesday’s Recovery Blend workout was 11.19 miles in 0:47:00. Average speed was 14.3 mph; maximum speed was 17.0 mph. Average power was 75 watts; maximum power was 111 watts.
  • Wednesday’s Aerobic Tempo Intervals (3 x 7/4 minutes) workout was 15.10 miles in 0:59:00. Average speed was 15.4 mph; maximum speed was 18.3 mph. Average power was 89 watts; maximum power was 131 watts. A 30-minute strength machine resistance workout, a floor climbing effort, and a 15-minute standing abdominal strength workout were completed.
  • Thursday’s Ascending Ladder Intervals workout was 17.32 miles in 1:09:00. Average speed was 15.1 mph; maximum speed was 20.9 mph. Average power was 86 watts; maximum power was 195 watts.
  • Friday’s Endurance Miles – “Coffee Shop Ride” workout was 14.77 miles in 1:06:00. Average speed was 13.6 mph; maximum speed was 16.8 mph. Average power was 65 watts; maximum power was 80 watts. A 30-minute strength machine resistance workout, a floor climbing effort, and a 15-minute standing abdominal strength workout were completed.
  • Saturday’s Sweet Spot Tempo Intervals (3 x 10/5 minutes) workout was 23.79 miles in 1:33:00. Average speed was 15.3 mph; maximum speed was 29.1 mph. Average power was 92 watts; maximum power was 142 watts.
  • Sunday’s Foundation Miles Medley (4 x 10/4 minutes) workout was 22.03 miles in 0:31:47. Average speed was 14.5 mph; maximum speed was 18.1 mph. Average power was 78 watts; maximum power was 128 watts. A 15-minute standing abdominal strength workout and a floor climbing effort were completed.

BY THE NUMBERS:

  • Total Distance: 104.19 mi
  • Longest Ride: 23.79 mi
  • Total Time for Week: 9:07:18 (h:m:s)
  • Avg Speed: 14.7 mph
  • Max Speed: 29.1 mph
  • Avg Power: 81 watts
  • Max Power: 195 watts
  • Calories: 2,748 C
  • Avg Weight: 175.9
  • Chronic Training Load: 40 (+1)