I am planning on racing the Jack Frost Time Trial at the end of this month, so my Coach John Hughes scheduled an “Intensity” workout. I took full advantage of it. John wanted me to ride at an intensity of 181 to 199 watts. I should have, but I did not. My three intervals average 246 watts.
Again, I must learn how to restrain myself.
Entire Workout
| Total Elapsed Time | 0:44:19 |
| Ride Time (Time Moving) | 0:44:20 |
| Distance, mi | 12.61 |
| Work, kJ | 493 |
| Average Power, Watts | 185 |
| Average Cadence | 76 |
| Average Speed, mph | 17.07 |
| Average Heart Rate | 125 |
| Weight, lbs | 195.0 |
First Interval
| Total Elapsed Time | 0:04:06 |
| Ride Time (Time Moving) | 0:04:07 |
| Distance, mi | 1.33 |
| Work, kJ | 59 |
| Average Power, Watts | 242 |
| Average Cadence | 76 |
| Average Speed, mph | 19.43 |
| Average Heart Rate | 139 |
Second Interval
| Total Elapsed Time | 0:03:53 |
| Ride Time (Time Moving) | 0:03:54 |
| Distance, mi | 1.29 |
| Work, kJ | 59 |
| Average Power, Watts | 253 |
| Average Cadence | 78 |
| Average Speed, mph | 19.89 |
| Average Heart Rate | 140 |
Thrid Interval
| Total Elapsed Time | 0:03:53 |
| Ride Time (Time Moving) | 0:03:54 |
| Distance, mi | 1.29 |
| Work, kJ | 57 |
| Average Power, Watts | 244 |
| Average Cadence | 78 |
| Average Speed, mph | 19.87 |
| Average Heart Rate | 144 |