Period 4 – Week 4 Training Report

PERIOD 4 – WEEK 4  (02/03 – 02/09) TRAINING REPORT

HIGHLIGHTS: This was the recovery week of this training period. The aim 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 two 10-minute intervals, with five minutes recovery between the intervals. Average speed was 13.9 mph; maximum speed was 20.1 mph. Average power was 117 watts; maximum power was 321 watts.

Wednesday’s virtual ride was a 6.55 mile effort at 60%-70% MHR completed in 0:27:03. Average speed was 14.5 mph; maximum speed was 28.8 mph. Average power was 121 watts; maximum power was 240 watts.

Thursday’s workout was one eight-minute ramped intervals at 70%-80% MHR. The interval started at 200 watts and increased by five watts each subsequent minute. Average speed was 14.1 mph; maximum speed was 20.1 mph. Average power was 119 watts; maximum power was 272 watts.

Saturday’s virtual ride was a 15.04 mile effort at 60%-80% MHR completed in 0:56:40. Average speed was 15.9 mph; maximum speed was 19.4 mph. Average power was 120 watts; maximum power was 168 watts.

Sunday’s virtual ride a 20.10 mile effort at 60%-70% MHR completed in 1:10:35. Average speed was 17.1 mph; maximum speed was 22.4 mph. Average power was 143 watts; maximum power was 189 watts. This ride was substituted when a snowstorm created hazardous travel conditions to the site of the second indoor time trial scheduled for today.


  • Total Distance: 61.73 mi
  • Longest Ride: 20.10 mi
  • Total Time for Week: 4:40:23 (h:m:s)
  • Avg Speed: 15.4 mph
  • Max Speed: 28.8 mph
  • Avg Power: 124 watts
  • Max Power: 321 watts
  • Calories: 1,931 C
  • Avg Weight: 167.7