Period 6 – Week 3 Training Report

PERIOD 6 – WEEK 3  (03/23 – 03/29) TRAINING REPORT

HIGHLIGHTS: This was the overload 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 weekday workouts were conducted indoors on a power trainer. The weekend workouts were conducted outdoors on a local bike trail,

Tuesday’s workout was five VO2max intervals, riding for three minutes above 212 watts, followed by three minutes below 212 watts. Average speed was 15.4 mph; maximum speed was 19.7 mph. Average power was 141 watts; maximum power was 332 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 16.4 mph; maximum speed was 17.5 mph. Average power was 151 watts; maximum power was 191 watts.

Thursday’s workout was three eight-minute ramped intervals at 70%-80% MHR. These intervals start at 200 watts and increase by five watts each subsequent minute. Average speed was 15.1 mph; maximum speed was 20.6 mph. Average power was 135 watts; maximum power was 379 watts.

Saturday’s ride was a 29.34 mile effort at 60%-80% MHR completed in 2:03:43. Average speed was 14.3 mph; maximum speed was 19.9 mph.

Sunday’s ride was a 38.58 mile effort at 60%-70% MHR completed in 2:48:26. Average speed was 13.8 mph; maximum speed was 21.6 mph.


  • Total Distance: 103.78 mi
  • Longest Ride: 38.58 mi
  • Total Time for Week: 8:37:24 (h:m:s)
  • Avg Speed: 14.4 mph
  • Max Speed: 21.6 mph
  • Avg Power: 145 watts
  • Max Power: 379 watts
  • Calories: 2,391 C
  • Avg Weight: 167.9