Period 5 – Week 4 Training Report

PERIOD 5 – WEEK 4  (03/02 – 03/08) TRAINING REPORT

HIGHLIGHTS: This was the recovery week of this training period. The aim is to maintain aerobic and strength gains while increasing lactate tolerance and sustainable race pace. All of the workouts, and Sunday’s race, were conducted indoors on a power trainer.

Tuesday’s workout was three VO2max intervals, riding for three minutes above 212 watts, followed by three minutes below 212 watts. Average speed was 14.6 mph; maximum speed was 19.8 mph. Average power was 128 watts; maximum power was 317 watts.

Thursday’s workout was a single eight-minute ramped interval at 70%-80% MHR. These intervals start at 200 watts and increase by five watts each subsequent minute. Average speed was 13.8 mph; maximum speed was 20.3 mph. Average power was 116 watts; maximum power was 303 watts.

Saturday’s workout was eight 15-second sprint intervals with 2:45 recovery between intervals. Average speed was 12.9 mph; maximum speed was 23.1 mph. Average power was 102 watts; maximum power was 389 watts.

Sunday’s virtual race was a 10 KM (6.4 miles) effort completed in 0:19:42. Average speed was 18.9 mph; maximum speed was 31.1 mph.


  • Total Distance: 45.99 mi
  • Longest Ride: 12.15 mi
  • Total Time for Week: 3:41:32 (h:m:s)
  • Avg Speed: 14.4 mph
  • Max Speed: 31.3 mph
  • Avg Power: 115 watts
  • Max Power: 389 watts
  • Calories: 1,598 C
  • Avg Weight: 168.4