Period 4 – Week 2 Training Report

PERIOD 4 – WEEK 2  (01/20 – 01/26) TRAINING REPORT

HIGHLIGHTS: The aim of this training period is to continue developing my aerobic threshold with longer weekend road rides, convert strength to power, increase Functional Threshold Power (FTP) as a proportion of VO2max, and to develop neuromuscular pedaling efficiency. All of the workouts this week were conducted indoors on a power trainer.

Tuesday’s workout was a big gear intensive endurance effort at 80%-90% MHR for three 10-minute intervals, with five minutes recovery between the intervals. Average speed was 14.5 mph; maximum speed was 19.9 mph. Average power was 124 watts; maximum power was 273 watts.

Wednesday’s virtual ride was a 10.01 mile effort at 60%-70% MHR completed in 0:38:05. Average speed was 15.8 mph; maximum speed was 18.1 mph. Average power was 116 watts; maximum power was 168 watts.

Thursday’s workout was three eight-minute ramped intervals at 70%-80% MHR with four minutes easy recovery between the intervals. Each interval started at 200 watts and increased by five watts each subsequent minute. Average speed was 14.0 mph; maximum speed was 18.9 mph. Average power was 118 watts; maximum power was 290 watts.

Saturday’s virtual ride was a 19.53 mile effort at 60%-80% MHR completed in 1:07:48. Average speed was 17.3 mph; maximum speed was 35.5 mph. Average power was 153 watts; maximum power was 274 watts.

Sunday’s virtual ride was a 17.18 mile effort at 60%-80% MHR completed in 1:01:39. Average speed was 16.7 mph; maximum speed was 19.9 mph. Average power was 134 watts; maximum power was 170 watts.


  • Total Distance: 74.95 mi
  • Longest Ride: 19.53 mi
  • Total Time for Week: 5:36:37 (h:m:s)
  • Avg Speed: 15.7 mph
  • Max Speed: 35.5 mph
  • Avg Power: 129 watts
  • Max Power: 290 watts
  • Calories: 2,380 C
  • Avg Weight: 167.6