Period 3 – Week 1 Training Report

PERIOD 3 – WEEK 1  (12/16 – 12/22) TRAINING REPORT

HIGHLIGHTS: The aim of this training period is to continue developing aerobic threshold, building strength, boosting VO2 max and neuromuscular efficiency. Weekday workouts were conducted indoors on a power trainer. Weekend workouts were conducted outdoors on a local bike trail.

Tuesday’s workout was an intensive endurance effort at 80%-90% MHR for five four-minute intervals, with four minutes recovery between the intervals. Average speed was 14.9 mph; maximum speed was 20.2 mph. Average power was 151 watts; maximum power was 323 watts.

Wednesday’s workout was a virtual road ride at 60%-70% MHR completed in 0:39:44. Average speed was 15.3 mph; maximum speed was 20.6 mph. Average power was 111 watts; maximum power was 147 watts.

Thursday’s workout was four six-minute anaerobic intervals at 70%-80% MHR with four minutes easy recovery between the intervals. Average speed was 12.9 mph; maximum speed was 16.5 mph. Average power was 113 watts; maximum power was 127 watts.

Friday’s workout was a strength training session consisting of a 10-minute warmup on the bike, an assortment of 13 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 14.7 mph; maximum speed was 16.0 mph. Average power was 139 watts; maximum power was 179 watts.

Saturday’s ride was a 23.06 mile effort at 60%-70% MHR completed in 1:37:03. Average speed was 14.3 mph; maximum speed was 21.2 mph.

Sunday’s ride was a 30.75 mile effort at 60%-70% MHR completed in 2:16:46. Average speed was 13.5 mph; maximum speed was 20.9 mph.


  • Total Distance: 99.47 mi
  • Longest Ride: 30.75 mi
  • Total Time for Week: 8:30:45 (h:m:s)
  • Avg Speed: 14.4 mph
  • Max Speed: 21.2 mph
  • Avg Power: 131 watts
  • Max Power: 323 watts
  • Calories: 2,715 C
  • Avg Weight: 169.7