Period 3 – Week 3 Training Report

PERIOD 3 – WEEK 3  (12/30 – 01/05) 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, Wednesday, Thursday, Friday, and Sunday were conducted indoors on a power trainer. The workout on Saturday was 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 17.6 mph. Average power was 115 watts; maximum power was 227 watts.

Wednesday’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 15.7 mph; maximum speed was 17.2 mph. Average power was 163 watts; maximum power was 208 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 11.8 mph; maximum speed was 15.3 mph. Average power was 98 watts; maximum power was 218 watts.

Friday’s virtual ride was a 19.53 mile effort at 60%-70% MHR completed in 1:20:27. Average speed was 14.6 mph; maximum speed was 35.3 mph. Average power was 106 watts; maximum power was 215 watts.

Saturday’s ride was a 14.88 mile effort at 60%-80% MHR completed in 1:05:06. Average speed was 13.7 mph; maximum speed was 20.6 mph.

Sunday’s virtual ride was a 13.35 mile effort at 60%-70% MHR completed in 0:50:21. Average speed was 16.0 mph; maximum speed was 22.1 mph. Average power was 122 watts; maximum power was 180 watts.


  • Total Distance: 80.49 mi
  • Longest Ride: 19.53 mi
  • Total Time for Week: 7:26:09 (h:m:s)
  • Avg Speed: 14.3 mph
  • Max Speed: 35.3 mph
  • Avg Power: 128 watts
  • Max Power: 227 watts
  • Calories: 2,540 C
  • Avg Weight: 169.4