Period 7 – Week 4 Training Report

PERIOD 7 – WEEK 4  (07/01 – 07/07) TRAINING REPORT

HIGHLIGHTS: This was a recovery week with the aim of achieving the highest peak intensity for the summer races in July and August. The week’s workouts were a mix of indoors on a power trainer and outdoors on a local bike trail and streets.

Tuesday’s workout was a variety of sprint intervals: 15 seconds sprint at over 430+ watts with 45 seconds recovery repeated five times; one minute sprint at 320+ watts with two minutes recovery repeated four times; five minutes at 220+ watts repeated once. Average speed was 18.6 mph; maximum speed was 26.0 mph. Average power was 186 watts; maximum power was 567 watts.

Wednesday’s ride was a 22.16 mile effort at 60%-70% MHR completed in 1:23:28. Average speed was 16.0 mph; maximum speed was 22.9 mph.

Thursday’s workout was revised “Billat” sprint intervals: surge at high power for 60 seconds, then 60 seconds at 60%-80% MHR repeated twice, followed immediately by surge at high power for 30 seconds, with 30 seconds recovery, repeated six times. Average speed was 18.4 mph; maximum speed was 23.5 mph. Average power was 174 watts; maximum power was 556 watts.

Friday’s workout was leg speed spinout intervals: 30 seconds to maximum cadence, hold for one minute, then pedal easily for four minutes, repeated four times. Average speed was 17.1 mph; maximum speed was 22.6 mph. Average power was 145 watts; maximum power was 475 watts.

Saturday’s ride was a 27.34 mile effort at 60%-70% MHR completed in 1:43:35. Average speed was 15.9 mph; maximum speed was 22.6 mph.

Sunday’s ride was a 40.63 mile effort at 60%-85% MHR completed in 2:31:24. Average speed was 16.1 mph; maximum speed was 26.4 mph.


  • Total Distance: 134.61 mi
  • Longest Ride: 40.63 mi
  • Total Time for Week: 9:06:35 (h:m:s)
  • Avg Speed: 17.0 mph
  • Max Speed: 26.4 mph
  • Avg Power: 168 watts
  • Max Power: 567 watts
  • Calories: 2,806 C
  • Avg Weight: 167.3