Period 1 – Week 2 Training Report

PERIOD 1 – WEEK 2  (11/19 – 11/25) TRAINING REPORT

HIGHLIGHTS: This was the second of six weeks commencing winter training. The aim of the first six-week block is to rebuild and extend a strong aerobic base, and to re-establish all over body fitness, strength, and flexibility. This week’s workout schedule was modified due to travel for a family emergency. All workouts were conducted indoors on a kinetic trainer.

Thursday’s workout was a strength training session consisting of a 10-minute warmup on the bike, an assortment of 11 exercises, such as high-bench step-ups, one-leg squats, press-ups, and planks, followed by a 10-minute cooldown on the bike. Average speed was 16.0 mph; maximum speed was 17.4 mph. Average power was 141 watts; maximum power was 175 watts.

Friday’s workout was a recovery ride at 60%-70% MHR completed in 0:30:03. Average speed was 15.0 mph; maximum speed was 19.1 mph. Average power was 125 watts; maximum power was 271 watts.

Saturday’s workout was five one-minute anaerobic intervals with three minutes easy recovery between the intervals, followed three sets of five minutes at 60% MHR followed by five minutes at 70% MHR, with no recovery between sets. Average speed was 15.1 mph; maximum speed was 22.5 mph. Average power was 127 watts; maximum power was 296 watts.


  • Total Distance: 33.00 mi
  • Longest Ride: 20.14 mi
  • Total Time for Week: 3:15:11 (h:m:s)
  • Avg Speed: 15.5 mph
  • Max Speed: 22.5 mph
  • Avg Power: 133 watts
  • Max Power: 296 watts
  • Calories: 1,279 C
  • Avg Weight: 162.6