Period 6 – Week 4 Training Report

PERIOD 6 – WEEK 4  (04/16 – 04/22) TRAINING REPORT

HIGHLIGHTS: This was a recovery week. The primary goal for this period is to participate in early season races while continuing to build a higher sustainable race pace and maintain endurance and strength gains from the previous period. 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 a threshold boost session, at least five percent above functional threshold power/heart rate level, consisting of four minute intervals in a big gear at 85 RPM to 100 RPM cadence, repeated seven times, with two minutes of easy recovery between intervals. Average speed was 19.7 mph; maximum speed was 24.8 mph. Average power was 147 watts; maximum power was 511 watts.

Wednesday’s workout was a lactate tolerance and endurance boosting session consisting of one minute intervals at race pace followed by two minutes just below race pace repeated 10 times. Average speed was 19.1 mph; maximum speed was 24.7 mph. Average power was 136 watts; maximum power was 506 watts.

Thursday’s workout was a strength training session consisting of a 10-minute warmup on the bike, an assortment of 10 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 18.6 mph; maximum speed was 20.2 mph. Average power was 120 watts; maximum power was 164 watts.

Friday’s workout was a sprint interval session consisting of a 15-second all-out sprint at 120 rpm cadence followed by 2:15 recovery, repeated nine times. Average speed was 17.8 mph; maximum speed was 26.9 mph. Average power was 114 watts; maximum power was 525 watts.

Saturday’s workout was a 27.72 mile effort at 70%-90% MHR completed in 1:44:58. Average speed was 15.9 mph; maximum speed was 23.2 mph.

Sunday’s workout was a 36.34 mile effort at 60%-80% MHR completed in 2:30:25. Average speed was 14.5 mph; maximum speed was 23.1 mph.


  • Total Distance: 127.48 mi
  • Longest Ride: 36.34 mi
  • Total Time for Week: 8:26:02 (h:m:s)
  • Avg Speed: 17.6 mph
  • Max Speed: 27.1 mph
  • Avg Power: 130 W
  • Max Power: 511 W
  • Calories: 3,133 C
  • Avg Weight: 163.3