Period 7 – Week 3 Training Report

PERIOD 7 – WEEK 3 (05/11 – 05/17) TRAINING REPORT

HIGHLIGHTS: This was the overload week in the third of three intensity (power/speed) training periods, featuring power and tempo efforts at 95%-105% 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 seven all-out sprints of 15 seconds at over 120 RPM cadence, with a recovery period of two minutes between the sprints, followed by seven all-out efforts of one minute at over 100 RPM cadence, with two minute active recovery between sprints, followed by three five-minute high intensity intervals at 100+ RPM cadence, with two minute active recovery between intervals. Average speed was 19.5 mph; maximum speed was 26.5 mph. Average power was 136 watts; maximum power was 309 watts.

Wednesday’s workout was a steady ride at 71% – 82% MHR for one hour in the 53 x 17 gear at 90-95 RPM cadence. Average speed was 19.7 mph; maximum speed was 21.4 mph. Average power was 138 watts; maximum power was 199 watts.

Thursday’s workout was a lactate tolerance development effort: 2.5 minutes at 105% MHR in the 53 x 16 gear at 100 RPM cadence, followed immediately by 3.5 minutes active recovery. This pattern was repeated eight times. Average speed was 19.7 mph; maximum speed was 25.2 mph. Average power was 144 watts; maximum power was 269 watts.

Friday’s workout was a recovery effort below 70% MHR for 40 minutes in the 53 x 19 gear at 90-95 RPM cadence. Average speed was 18.4 mph; maximum speed was 19.8 mph. Average power was 114 watts; maximum power was 134 watts.

Saturday’s workout was a 34.88 mile effort outdoors at 82%-90% MHR at 90-95 RPM cadence completed in 1:59:36. Average speed was 17.5 mph; maximum speed was 30.8 mph. This workout included two twenty minute segments at 93% MHR.

Sunday’s workout was a 45.57 mile effort outdoors at 60%-75% MHR at 90+ RPM cadence completed in 2:58:28. Average speed was 15.9 mph; maximum speed was 29.2 mph. This workout included a sixty 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: 164.46 mi
  • Longest Ride: 45.57 mi
  • Total Time for Week: 9:17:40 (h:m:s)
  • Avg Speed: 17.7 mph
  • Max Speed: 30.8 mph
  • Avg Power: 135 W
  • Max Power: 309 W
  • Calories: 3,628 C
  • Avg Weight: 167.7