Period 4 – Week 3 Training Report

PERIOD 4 – WEEK 3  (01/27 – 02/02) 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. The weekday workouts were conducted indoors on a power trainer. The weekend rides were conducted outdoors on a local bike trail.

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 14.3 mph; maximum speed was 20.2 mph. Average power was 124 watts; maximum power was 270 watts.

Wednesday’s virtual ride was a 17.06 mile effort at 60%-70% MHR completed in 1:00:12. Average speed was 17.0 mph; maximum speed was 19.2 mph. Average power was 138 watts; maximum power was 175 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 14.6 mph; maximum speed was 19.6 mph. Average power was 127 watts; maximum power was 288 watts.

Saturday’s ride was a 29.29 mile effort at 70%-80% MHR completed in 2:04:53. Average speed was 14.1 mph; maximum speed was 20.3 mph.

Sunday’s ride was a 27.30 mile effort at 60%-70% MHR completed in 1:56:01. Average speed was 14.2 mph; maximum speed was 21.3 mph.


  • Total Distance: 102.56 mi
  • Longest Ride: 29.29 mi
  • Total Time for Week: 7:51:11 (h:m:s)
  • Avg Speed: 14.6 mph
  • Max Speed: 21.3 mph
  • Avg Power: 130 watts
  • Max Power: 288 watts
  • Calories: 2,233 C
  • Avg Weight: 168.1