Intensity

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