Period 4 – Week 4 Training Report

PERIOD 4 – WEEK 4  (03/25 – 03/31) TRAINING REPORT

HIGHLIGHTS: This was a recovery 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 two times. Average speed was 17.5 mph; maximum speed was 22.1 mph. Average power was 159 watts; maximum power was 532 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 20.1 mph; maximum speed was 22.4 mph. Average power was 167 watts; maximum power was 250 watts.

Thursday’s workout was one ramped interval starting at FTP (200 watts), increasing the power by five watts each minute, and exceeding 235 watts at the end of eight minutes. Average speed was 17.7 mph; maximum speed was 22.0 mph. Average power was 158 watts; maximum power was 533 watts.

Friday’s workout was an easy 30-minute recovery ride at 60 percent Maximum Heart Rate (MHR). Average speed was 19.6 mph; maximum speed was 20.6 mph. Average power was 141 watts; maximum power was 215 watts.

Saturday’s ride was a 23.01 mile effort at 60%-80% MHR. Average speed was 13.9 mph; maximum speed was 22.2 mph.

Sunday’s ride was a 37.04 mile effort at 60%-70% MHR. Average speed was 15.4 mph; maximum speed was 25.2 mph.


  • Total Distance: 102.15 mi
  • Longest Ride: 37.04 mi
  • Total Time for Week: 7:57:13 (h:m:s)
  • Avg Speed: 17.8 mph
  • Max Speed: 25.2 mph
  • Avg Power: 158 watts
  • Max Power: 533 watts
  • Calories: 2,523 C
  • Avg Weight: 166.1