Period 4 – Week 3 Training Report

PERIOD 4 – WEEK 3  (03/18 – 03/24) TRAINING REPORT

HIGHLIGHTS: This was an overload week with the aim of further developing my aerobic threshold with longer road rides; to convert strength gains to power; to increase FTP as a proportion of VO2max; to develop neuromuscular pedalling efficiency. The weekday workouts were conducted indoors on a power trainer. Saturday’s and Sunday’s rides were conducted outdoors on a local bike trail.

Tuesday’s workout was a big gear power session: 30 seconds at Functional Threshold Power (FTP) with 30 seconds recovery, one minute at FTP with one minute recovery, one and a half minutes at FTP with one and a half minutes recovery, two minutes at FTP with two minutes recovery, repeated three times. Average speed was 17.3 mph; maximum speed was 22.0 mph. Average power was 165 watts; maximum power was 541 watts.

Thursday’s workout was three ramped intervals starting at FTP (200 watts), increasing the power by five watts each minute, and exceeding 235 watts at the end of eight minutes, with four minutes easy recovery between the intervals. Average speed was 17.9 mph; maximum speed was 21.9 mph. Average power was 167 watts; maximum power was 526 watts.

Friday’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 21.6 mph; maximum speed was 23.1 mph. Average power was 187 watts; maximum power was 239 watts.

Saturday’s ride was a 31.54 mile effort at 60%-80% MHR. Average speed was 14.4 mph; maximum speed was 21.2 mph.

Sunday’s ride was a 22.04 mile effort at 60%-70% MHR. Average speed was 14.2 mph; maximum speed was 20.3 mph.


  • Total Distance: 96.10 mi
  • Longest Ride: 31.54 mi
  • Total Time for Week: 7:30:54 (h:m:s)
  • Avg Speed: 17.8 mph
  • Max Speed: 23.1 mph
  • Avg Power: 176 watts
  • Max Power: 541 watts
  • Calories: 2,664 C
  • Avg Weight: 167.3