Period 3 – Week 2 Training Report
PERIOD 3 – WEEK 2 (02/11 – 02/17) TRAINING REPORT
HIGHLIGHTS: This was a buildup week with the aim of continuing development of my aerobic threshold, while building strength and transferring strength gains to specific bike strength. Some higher intensity efforts are included to boost VO2 max and neuromuscular efficiency. The weekday and weekend workouts were conducted indoors on a power trainer.
Tuesday’s workout was six four-minute anaerobic intervals with four minutes easy recovery between the intervals. Average speed was 16.0 mph; maximum speed was 21.9 mph. Average power was 161 watts; maximum power was 530 watts.
Wednesday’s workout was an easy 30-minute recovery ride. Average speed was 20.5 mph; maximum speed was 21.3 mph. Average power was 157 watts; maximum power was 204 watts.
Thursday’s workout was two six-minute anaerobic intervals with four minutes easy recovery between the intervals. Average speed was 17.7 mph; maximum speed was 22.3 mph. Average power was 160 watts; maximum power was 578 watts.
Saturday’s workout was a 22.36 mile virtual road ride on the power trainer at 60%-70% MHR. Average speed was 18.1 mph; maximum speed was 23.8 mph. Average power was 137 watts; maximum power was 193 watts.
Sunday’s workout was a 16.67 mile virtual road ride on the power trainer at 60%-80% MHR. Average speed was 22.2 mph; maximum speed was 34.5 mph. Average power was 204 watts; maximum power was 287 watts.
BY THE NUMBERS:
- Total Distance: 83.68 mi
- Longest Ride: 22.36 mi
- Total Time for Week: 5:13:45 (h:m:s)
- Avg Speed: 18.8 mph
- Max Speed: 34.5 mph
- Avg Power: 164 watts
- Max Power: 578 watts
- Calories: 2,720 C
- Avg Weight: 167.1