Period 2 – Week 2 Training Report

PERIOD 2 – WEEK 2  (01/14 – 01/20) TRAINING REPORT

HIGHLIGHTS: This was the buildup week with the aim of continuing with base endurance and aerobic fitness development, while commencing higher intensity tempo development. The weekday and weekend workouts were conducted indoors on a power trainer.

Tuesday’s workout was five four-minute anaerobic intervals with four minutes easy recovery between the intervals. Average speed was 21.1 mph; maximum speed was 25.1 mph. Average power was 175 watts; maximum power was 564 watts.

Wednesday’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 21.2 mph; maximum speed was 22.9 mph. Average power was 180 watts; maximum power was 243 watts.

Thursday’s workout was four five-minute anaerobic intervals with five minutes easy recovery between the intervals. Average speed was 18.4 mph; maximum speed was 23.0 mph. Average power was 176 watts; maximum power was 537 watts.

Saturday’s workout was a 30-minute effort at 60%-80% MHR. Average speed was 17.8 mph; maximum speed was 22.0 mph. Average power was 159 watts; maximum power was 518 watts.

Sunday’s workout was a 60-minute effort at 60%-80% MHR. Average speed was 20.8 mph; maximum speed was 25.4 mph. Average power was 165 watts; maximum power was 453 watts.


  • Total Distance: 79.83 mi
  • Longest Ride: 23.17 mi
  • Total Time for Week: 5:31:29 (h:m:s)
  • Avg Speed: 17.2 mph
  • Max Speed: 25.4 mph
  • Avg Power: 173 watts
  • Max Power: 564 watts
  • Calories: 2,771 C
  • Avg Weight: 165.1