Period 2 – Week 3 Training Report

PERIOD 2 – WEEK 3  (12/02 – 12/08) TRAINING REPORT

HIGHLIGHTS: The aim of this training period is to continue with base endurance and aerobic fitness development while aiming to transfer strength gained in the weights sessions to specific bike strength. Also commencing higher intensity tempo development. Weekday and Sunday’s workout were conducted indoors on a power trainer. Saturday’s workout was attempted outdoors on a local bike trail in sub-freezing temperatures.

Tuesday’s workout was an intensive endurance effort at 80%-90% MHR for four four-minute intervals, with four minutes recovery between the intervals. Average speed was 12.1 mph; maximum speed was 17.6 mph. Average power was 105 watts; maximum power was 217 watts.

Wednesday’s workout was a virtual 13.41 mile effort at 60%-80% MHR completed in 1:05:03. Average speed was 16.5 mph; maximum speed was 35.3 mph. Average power was 130 watts; maximum power was 185 watts.

Thursday’s workout was four five-minute anaerobic intervals at 80%-90% MHR with five minutes easy recovery between the intervals. Average speed was 12.4 mph; maximum speed was 16.7 mph. Average power was 108 watts; maximum power was 193 watts.

Saturday’s ride was a 10.73 mile effort at 60%-70% MHR completed in 0:48:13. Average speed was 13.4 mph; maximum speed was 20.9 mph.

Sunday’s workout was a virtual 12.75 mile effort at 60%-70% MHR completed in 0:52:24. Average speed was 14.6 mph; maximum speed was 34.9 mph.


  • Total Distance: 61.94 mi
  • Longest Ride: 13.41 mi
  • Total Time for Week: 6:56:27 (h:m:s)
  • Avg Speed: 13.9 mph
  • Max Speed: 35.3 mph
  • Avg Power: 106 watts
  • Max Power: 217 watts
  • Calories: 2,195 C
  • Avg Weight: 170.0