Period 1 – Week 4 Training Report

PERIOD 1 – WEEK 4  (12/03 – 12/09) TRAINING REPORT

HIGHLIGHTS: This was the fourth 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. There were only three workouts this week due to business travel. All of the workouts were conducted indoors on a power trainer.

Monday’s workout was an intensive endurance effort at 60%-80% MHR for two eight-minute intervals, with five minutes recovery between the intervals. Average speed was 19.2 mph; maximum speed was 24.0 mph. Average power was 137 watts; maximum power was 431 watts.

Tuesday’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 19.3 mph; maximum speed was 20.7 mph. Average power was 136 watts; maximum power was 184 watts.

Wednesday’s workout was three one-minute anaerobic intervals with three minutes easy recovery between the intervals, followed two sets of five minutes at 60% MHR followed by five minutes at 70% MHR, with no recovery between sets. Average speed was 18.9 mph; maximum speed was 26.4 mph. Average power was 132 watts; maximum power was 442 watts.


  • Total Distance: 40.97 mi
  • Longest Ride: 19.14 mi
  • Total Time for Week: 3:20:10 (h:m:s)
  • Avg Speed: 19.1 mph
  • Max Speed: 25.4 mph
  • Avg Power: 133 watts
  • Max Power: 498 watts
  • Calories: 1,326 C
  • Avg Weight: 161.4