Period 3 – Week 2 Training Report

PERIOD 3 – WEEK 2  (12/23 – 12/29) TRAINING REPORT

HIGHLIGHTS: The aim of this training period is to continue developing aerobic threshold, building strength, boosting VO2 max and neuromuscular efficiency. Workouts on Tuesday and Thursday were conducted indoors on a power trainer. Workouts on Wednesday, Saturday, and Sunday were conducted outdoors on a local bike trail.

Tuesday’s workout was an intensive endurance effort at 80%-90% MHR for six four-minute intervals, with four minutes recovery between the intervals. Average speed was 12.6 mph; maximum speed was 17.7 mph. Average power was 114 watts; maximum power was 214 watts.

Wednesday’s ride was a 27.33 mile effort at 60%-70% MHR completed in 1:59:01. Average speed was 13.8 mph; maximum speed was 21.0 mph.

Thursday’s workout was four six-minute anaerobic intervals at 70%-80% MHR with four minutes easy recovery between the intervals. Average speed was 12.8 mph; maximum speed was 16.6 mph. Average power was 113 watts; maximum power was 119 watts.

Saturday’s ride was a 25.20 mile effort at 60%-80% MHR completed in 1:38:36. Average speed was 15.3 mph; maximum speed was 22.4 mph.

Sunday’s ride was a 40.22 mile effort at 60%-80% MHR completed in 2:46:57. Average speed was 14.5 mph; maximum speed was 20.8 mph.


  • Total Distance: 121.12 mi
  • Longest Ride: 40.22 mi
  • Total Time for Week: 9:28:40 (h:m:s)
  • Avg Speed: 13.8 mph
  • Max Speed: 22.4 mph
  • Avg Power: 114 watts
  • Max Power: 214 watts
  • Calories: 2,290 C
  • Avg Weight: 170.4