Period 6 – Week 3 Training Report

PERIOD 6 – WEEK 3 (04/13 – 04/19) TRAINING REPORT

HIGHLIGHTS: This was the overload week in the second of three intensity (power/speed) training periods, featuring power and tempo efforts at 93%-100% MHR on Tuesday and Thursday. All of the weekday workouts were conducted indoors on the trainer. The Saturday and Sunday workouts were conducted outdoors on the local bike trail.

Tuesday’s workout was a power interval session at 95%-105% MHR for three intervals of two minutes in the 52 x 16 gear at 95 RPM cadence, with two minutes recovery below 70% MHR between all intervals, followed by seven intervals of one minute in the 52 x 16 gear at 100 RPM cadence, followed by seven intervals of 30 seconds in the 52 x 15 gear at over 100 RPM cadence. Average speed was 19.5 mph; maximum speed was 29.8 mph. Average power was 139 watts; maximum power was 429 watts.

Wednesday’s workout was a steady ride at 71% – 82% MHR for one hour in the 52 x 16 gear at 90 RPM cadence. Average speed was 20.7 mph; maximum speed was 22.4 mph. Average power was 158 watts; maximum power was 192 watts.

Thursday’s workout was a progressive endurance effort: seven minutes at 93% MHR in the 52 x 15 gear at 88 RPM cadence, followed immediately by one minute recovery below 70% MHR in the 52 x 19 gear at 95 RPM cadence. This pattern was repeated for intervals of six, five, four, three, two, and one minutes. Average speed was 21.0 mph; maximum speed was 25.7 mph. Average power was 170 watts; maximum power was 285 watts.

Friday’s workout was a recovery effort below 70% MHR for one hour in the 52 x 19 gear at 95 RPM cadence. Average speed was 18.8 mph; maximum speed was 20.1 mph. Average power was 121 watts; maximum power was 141 watts.

Saturday’s workout was a 30.86 mile effort outdoors at 82%-90% MHR at 90-95 RPM cadence completed in 1:50:52. Average speed was 17.0 mph; maximum speed was 30.2 mph. This workout included two twenty minute segments at 93% MHR.

Sunday’s workout was a 45.56 mile effort outdoors at 60%-75% MHR at 90+ RPM cadence completed in 2:59:33. Average speed was 15.3 mph; maximum speed was 27.2 mph. This workout included a fifty minute segment in the middle of the ride using slightly higher gears, pedaling at 80-90 RPM cadence, but maintaining a 60%-75% MHR. Every 10 minutes, shifted into big chainring and sprinted for 20 seconds at 100 RPM cadence; completed 13 sprints.


  • Total Distance: 160.46 mi
  • Longest Ride: 45.56 mi
  • Total Time for Week: 9:03:01 (h:m:s)
  • Avg Speed: 17.7 mph
  • Max Speed: 30.2 mph
  • Avg Power: 146 W
  • Max Power: 429 W
  • Calories: 3,744 C
  • Avg Weight: 168.5