Subscribe to our newsletter for exclusive content, deals & events. All of these metrics are critical in determining rider type and prescribing workouts. )To explain how having four metrics makes for better prescribed workouts than just using FTP as a baseline, let’s set all of this into a real-world scenario. (It’s been pointed out, rightly so, that these sweet-spot workouts sound more pleasant to me because they play to my strengths, and that the VO2 workouts I dread would not seem nearly as bad to James. Either you choose to do nothing, ignoring the science that has shone a light on your strengths and weaknesses, or you choose to do the workouts, bringing untold pain upon yourself — but, hopefully, also to your competition.But hey, this is bike racing. It’s been the standard for cycling training for decades, and given that cycling is an endurance sport, this makes a certain amount of sense.However just as not all athletes have the same physiology, no two races are the same — differences in courses, field strength, team role, tactics, weather conditions, and myriad other factors all call on different efforts and muscle groups at different times. Personality profile. We’d find those workouts the same, in terms of difficulty, and more importantly, we’d get the correct benefit the workout was designed to provide.As expected, Caley had higher numbers than both of us in all four categories. We would find out if we were one of six rider types — sprinter, attacker, pursuiter, time trialist, climber, or rouleur — and what we could do to build upon whatever foundation we might have.As it turned out, James and I had very similar 20-minute power numbers — mine was 219 watts, his was 206 watts, and we were both at around 2.9 watts per kilogram — but other metrics varied greatly.

With all these different types of riders and riding styles come different personalities. The Sufferfest app uses an algorithm to analyze the Full Frontal test results, taking into account absolute values as well as rider weight and the relationships between a rider’s neuromuscular, maximal aerobic, functional threshold, and anaerobic capacity. Neither of us would get the maximum benefit. I’d like to say I completely focused on the data on my screen and not on the others’ displays, but I’d be lying.

The sprint test was first, followed by the five-minute effort, which I found hardest; the 20-minute effort followed, with the one-minute test coming last.Once we were done, it was time for individual data analysis. You’ll first want to add your weight, and then you can click on the W/kg button at the top right of the graph and the values are shown as watts per a kilogram. I’d like to say it’s because he’s 15 years younger and doesn’t have kids, but the truth is he’s faster than either of us have ever been. As a result of some interest from local cycling groups we have put together a lab testing protocol to determine the strengths and weaknesses of a rider. Determine your Cycling Power Profile! It was practically the holidays. Ultimate Century Training Guide. As a result of some interest from local cycling groups we have put together a lab testing protocol to determine the strengths and weaknesses of a rider. This test is also very useful in determining wether or not you are more suited to sprinting, climbing, time trialing orHere is some examples of feedback given to some of our Customers already., weak in neuromuscular power and anaerobic capacity, but with a relatively high aerobic power and especially a high lactate threshold”“Strong Anaerobic capacity, but you really need to work on your threshold power, focus on sweet spot efforts for best results”“Across 3 power intervals you fall into the catogory as a strong Cat 3 rider, this profile suggests that you are a good all rounder, your nueromuscular power does need some work and can be trained with 3-8 second efforts with 2-3 minutes rest between efforts”

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Cooling fans were blowing as footage from pro races neatly synced up on screen with the tests, so that you’re watching, say, Peter Sagan solo to win the Tour of Flanders as you’re pushing through your effort. Misery loves company, Caley.And therein lies the power (pun intended) and brutally honest truth of a 4DP power profile. However, for it to be successful, you need to be aware of your various power zones and what each zone means for your training. Henderson is man who wears many hats; he’s worked with USA Cycling and BMC Racing, he’s an Most anyone who has gotten deep into cycling physiology and focused workouts has done a Functional Threshold Power (FTP) test, a 20-minute effort that illustrates an athlete’s sustained aerobic endurance extrapolated to a one-hour effort. “It should be a fun day.”In this case, “we” consisted of myself along with my CyclingTips colleagues Caley Fretz and James Huang. High Performance Cycling Analytics. But … Cycling metrics you can act on . Two riders may have the same 20-minute FTP (aerobic power), but their five-second (neuromuscular), one-minute (anaerobic), and five-minute (maximal aerobic) power may differ greatly, requiring different workout plans to improve upon their weaknesses, or build upon their strengths.In short, FTP is useful, but it really only reveals an athlete’s aerobic endurance; it doesn’t reveal anything about a rider’s ability to sprint, recover from intense efforts (such as an attack), or get over a short, punchy climb. Keep track of how taxing your rides are with a detailed log of training stress based on Power or Heart Rate. For James, his targets would be set at 247 watts; that would be too low, and he would find the workout not all that challenging. By using our simple calculator, you can instantly calculate your cycling power zones! This test identifies your ability to produce periods of power in efforts ranging from (5–600s), you can then tailor your programs then to develop key areas which need work. Due to his strong five-second effort relative to his sustained power, he also fit the sprinter category, and would also be prescribed VO2 max intervals. With BLE, all service and profile support is in the application and not in the stack, so you can build any BLE application, including one that support Cycling Power Profile with any softdevice version. I led the way. I’m no physiology expert, but I know just enough to know these types of workouts are truly miserable.

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