Period 6 – Week 4 Training Report

PERIOD 6 – WEEK 4  (05/20 – 05/26) TRAINING REPORT

HIGHLIGHTS: This was a recovery week with the aim of participating in early season races while building intensity to a peak in mid-June. The weekday workouts were conducted indoors on a power trainer. The weekend rides were conducted outdoors on a local bike trail.

Tuesday’s workout was a variety of sprint intervals: 15 seconds sprint at over 430 watts with two minutes and 45 seconds recovery repeated five times; one minute sprint at 310 watts with three minutes recovery repeated four times; five minutes at 250 watts. Average speed was 16.4 mph; maximum speed was 25.0 mph. Average power was 145 watts; maximum power was 534 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 21.2 mph; maximum speed was 23.4 mph. Average power was 179 watts; maximum power was 254 watts.

Thursday’s workout was “Billat” sprint intervals: surge at high power for 30 seconds, then 30 seconds at 60%-80% Maximum Heart Rate (MHR) repeated six times. Average speed was 20.8 mph; maximum speed was 27.7 mph. Average power was 167 watts; maximum power was 550 watts.

Friday’s workout was cancelled due to an all-day business trip that started at 03:00 AM and concluded at 11:30 PM.

Saturday’s ride was a 29.39 mile effort at 60%-80% MHR completed in 1:52:45. Average speed was 15.8 mph; maximum speed was 22.9 mph.

Sunday’s ride was a 37.43 mile effort at 70%-90% MHR completed in 2:32:57. Average speed was 14.7 mph; maximum speed was 22.7 mph.


  • Total Distance: 105.49 mi
  • Longest Ride: 37.43 mi
  • Total Time for Week: 7:56:50 (h:m:s)
  • Avg Speed: 18.3 mph
  • Max Speed: 27.7 mph
  • Avg Power: 168 watts
  • Max Power: 550 watts
  • Calories: 2,627 C
  • Avg Weight: 166.6