Period 3 – Week 4 Training Report

PERIOD 3 – WEEK 4  (01/06 – 01/12) TRAINING REPORT

HIGHLIGHTS: The aim of this training period is to continue developing aerobic threshold, building strength, boosting VO2 max and neuromuscular efficiency. All of the workouts this week were conducted indoors on a power trainer.

Tuesday’s workout was an intensive endurance effort at 80%-90% MHR for three four-minute intervals, with four minutes recovery between the intervals. Average speed was 13.9 mph; maximum speed was 18.6 mph. Average power was 130 watts; maximum power was 242 watts.

Wednesday’s virtual ride was a 10.02 mile effort at 60%-70% MHR. Average speed was 16.0 mph; maximum speed was 20.3 mph. Average power was 120 watts; maximum power was 205 watts.

Thursday’s workout was two six-minute anaerobic intervals at 70%-80% MHR with four minutes easy recovery between the intervals. Average speed was 14.2 mph; maximum speed was 17.8 mph. Average power was 134 watts; maximum power was 244 watts.

Saturday’s virtual ride was a 12.22 mile effort at 60%-80% MHR completed in 0:46:53. Average speed was 15.6 mph; maximum speed was 34.7 mph.

Sunday’s virtual ride was a 34.34 mile effort at 60%-70% MHR completed in 1:52:17. Average speed was 18.4 mph; maximum speed was 23.7 mph. Average power was 167 watts; maximum power was 254 watts. (NOTE: I skipped Sunday’s first indoor race of the season due to hazardous road conditions on the two hour drive to the venue following a two-day snowstorm.)


  • Total Distance: 78.83 mi
  • Longest Ride: 34.34 mi
  • Total Time for Week: 5:42:48 (h:m:s)
  • Avg Speed: 15.5 mph
  • Max Speed: 34.7 mph
  • Avg Power: 139 watts
  • Max Power: 254 watts
  • Calories: 2,740 C
  • Avg Weight: 169.3