Powerprofiles

dannbodge

Shamelessly stolen the idea from Weightweenies and thought it would be good to get a thread going here too.

This one goes out to all you nice people training with a PM (On bike or Smart Turbo).
I guess a lot of you do a powerprofile test every now and then to track performance.
5 sec, 1 minute, 5 minute and FTP values, and then finding W/kg.

So what is everyone at, at what level of racing (if racing) and what are your goals.

I'll start:

1.77m @ 69kg - 28 years old.

5s - 984w (14.26 W/Kg)
1m - 506w (7.33 W/Kg)
5m - 308w (4.46 W/Kg)
20m - 269w (3.90 W/Kg)
FTP - 256w (3.71 W/Kg)

I don't race (other than Zwift) so this is just all a bit of fun for me

Goals:

Drop to 68Kg
5s - 1200W
1min - 525W
5min - 350W
20min - 300W
FTP - 280W

daniel_b

Nice post Dann B - love the stats I do

Have added in an 8 minute entry, as that's key to me due to the type of FTP test I use.

1.78m @ 63kg - 42 years old.

5s - 740w (11.75 W/Kg)
1m - 383w (6.08 W/Kg)
5m - 295w (4.68 W/Kg)
8m - 283w (4.49 W/Kg)
20m - 231w (3.67 W/Kg)
FTP - 253w (4.02 W/Kg)

Have done some Velodroming this year, and planning more in the spring\summer next year, but not sure I am really built for the Velodrome, think hills are more my thing, still it is quite enjoyable and closeish to home.
Keep meaning to start time trialling too.

Goals:

Drop to 61kg, or maintain sub 63.5 - lacking motivation at this moment in time, so hoping I can get over that shortly.
Maintain over 4w per kg.

4.5W\KG
FTP - 300 long term, 275 next year.

N0bodyOfTheGoat

1.78m @ 77Kg - 44 years old

5s 811.5W (10.53 W/Kg)
1m 521W (6.76 W/Kg)
5m 346.5W (4.5 W/Kg)
20m 293.5W (3.81 W/Kg)
FTP 253W (1 hour of rolling hills https://www.strava.com/activities/17168 ... /2108/5707), 278.8W (using 95% of best 20mins https://www.strava.com/activities/17812 ... /1780/2984 )

Goals...
Get back towards ~73Kg like last summer, snacking far too much this year
20m 300W+ short term, 350W+ longer term
30m 300W+ (current recent best is 281W https://www.strava.com/activities/17743 ... /1515/3314)

wavefront

Who doesn't like stats (and a little Willy waving

44yrs, 1m79, 63kg and plan to lose a little more temporarily for next few weeks over hc season.

Data from rides in GC over last two months rather than any tests.

5s - 686w
1m - 463w
5m - 342w
20m - 295w
60m - 271w

Goals to get back to my 2015 levels when I trained heavily, which 50w higher short efforts, 20w higher 5min > ftp and 1.5kg lighter. That should see me ok for a decent TT season next year.

Profile : I'm absolutely no sprinter, but tend to float up hills. I'm happy to sit on the front driving the pace for an hour or two, but you'll not get much draft from me. And if you start doing lots of accelerations or head downhill you'll drop me in seconds!

* take all figures on this thread with a pinch of salt as everyone's PM reads differently!

joe2008

54 years old
65 kg

5s - 917 w (14.10 w/kg)
1m - 628 w (9.66 w/kg)
5m - 378 w (5.8 w/kg)
20m - 304 w (4.67 w/kg)
FTP - 288 w (4.43 w/kg)

Goal for 2019

FTP 300+

aberdeen_lune

Interesting profiles shows me I have more VO2 max work to do.

54 yrs 1.85 64kg
1 minute 508w 7.9w/kg
5 minute 363w 5.7w/kg
20 minute 330w 5.15w/kg
60 minute 297w 4.64w/kg

I’m a cat 3 road racer who can go well on the hills but not good at sprinting. Looking at the other profiles I need more top end work and would also like to be stronger on the bike overall. Lots of hard work to do.

poptart242

1.75m @ 82kg - 30 years old. All data from the road.

5s - 1179w (14.37 W/Kg)
1m - 594w (7.24 W/Kg)
5m - 371w (4.52 W/Kg)
20m - 262w (3.19 W/Kg)
FTP - n/a (haven't done one in over a year)

No goals for me other than losing weight to be honest. Last few months I've rolled around the easy chain gang as my partner decided she wanted to get into it so I've been coaching her on how to move about a group and then having a go at the sprint for the fun of it. This year was mostly just endurance/junk miles at Z1/2.

imafatman

I have not done any proper testing, this is just aggregate from my Strava Power Curve. I guess it's not a very accurate measure.

I'm 33 and as the name suggests, fat.

5s - 1410w - 11.75w/kg
1m - 535w - 4.45w/kg
5m - 367w - 3w/kg
20m - 296w - 2.46w/kg

I did the Trainer Road ramp test yesterday and it gave me an FTP figure of 301w.

My goal is just to lose more weight and maintain my fitness through the winter so I can carry through the progress to next year.

Every kilo that drops off I get that bit faster so it's great motivation. Right time to get on the trainer for today's session... groan.

tonysj

Guys.
Great post but how would I get accurate readings of 5 secs . 1 min. 5 mum. and a 20 min.
I've got a tacx smart flow and garmin so do have the 20 min ( FTP minus 5%.) from around July time.
Is there a specific test I could do with the kit I have as I'm not on any Trainer Road. Swift etc.
Regards.
T

dannbodge

Free trial of sufferfest and do their 4dp test (you'll need a PC/laptop to do it though)

You might be able to download a workout for your Garmin

tonysj

Dannbodge wrote:

Free trial of sufferfest and do their 4dp test (you'll need a PC/laptop to do it though)

You might be able to download a workout for your Garmin

Thanks Dannbodge.
Will see if there's any info on tests for my garmin 1000 as I know there's one for the FTP.
T

Alex_Simmons/RST

It's all but impossible to get an accurate peak power value on a home trainer.

N0bodyOfTheGoat

TonySJ wrote:

Guys.
Great post but how would I get accurate readings of 5 secs . 1 min. 5 mum. and a 20 min.
I've got a tacx smart flow and garmin so do have the 20 min ( FTP minus 5%.) from around July time.
Is there a specific test I could do with the kit I have as I'm not on any Trainer Road. Swift etc.
Regards.
T

I've been using this free site https://power-meter.cc/home since mid summer, which makes it very quick and simple to see my best 1/5/60/1200sec power in the last 6 weeks and all-time. It gives you a little map of where the efforts took place.

Strava Premium's "power curve" link will show the same by simply moving the cursor with your mouse, which reminds me, my free trial of Summit ends this week.

MishMash95

Form keeps on ebbing and flowing and haven't made any significant gains recently. Had a real good stint back in may and felt great, but life commitments got in the way. Almost built back up to where I was, I tend to find my strava fitness graph does correlate well. These are a various sample of my peak numbers, most of which fresh and dedicated efforts:

Weight: 64kg
5s - 1180w
1m - 630w (9.84W/kg)
5m - 375w (5.85W/kg)
20m - 285w (4.45W/kg) (haven't done one of these in a while, but did a 2x25 min @ 277w recently)
FTP - 270w (4.22W/kg) (estimate, highest practical hour 263w, though was just part of a random ride, I mostly just use FTP for zone configuration rather than time trialling)

Seem to have quite a good anaerobic capacity, but can't capitalise on it during races very well, as I get too fatigued just riding at the higher pace and can't go easy enough after an effort to recover.

Goals:
- 300w FTP - Seems like a reasonable long-term target (First goal is 300w for 20 min)
- 6W/kg for 5 minutes
- Weight down to 62kg (am decently lean, but defo could shift a few more without losing performance, just not super focused on weight loss atm as it slows recovery and thus ability to train hard while at a deficit).
- Get Cat 3 license, haven't had good results, don't feel like my fitness is quite there yet, atleast not race-specific enough. Tend to either get shelled in a sprint finish. Mix of needing better race craft, more fitness and a decent bike :P

Would also be interested in hill climbs, though I know my overall weight or w/kg is still too low to be competitive. I have fun going for KOMs on less competitive hill segs, but nowhere near the watts to be competitive.

aberdeenal

1.75m @ is 82kg - 47 years old.

5s - 1142w (13.9 W/Kg)
1m - 541w (6.6 W/Kg)
5m - 367w (4.47 W/Kg)
10m - 310w (3.78 W/Kg)
20m - 263w (3.21 W/Kg)
FTP - 252w (3.07 W/Kg)

These are my figures from 2017 - not much cycling this year due to illness so for 2019 I want to get back to where I was.

supermurph09

Not really tested specifically for those powers, most are a result of other efforts.

5s - 1000w (15.1 W/Kg)
1m - 590w (8.9 W/Kg)
5m - 385w (5.8 W/Kg)
10m - 335w (5.07 W/Kg)
20m - 325w (4.9 W/Kg)

frisbee

43, 178cm, 66kg

5s 874W (12.4 W/kg)
1min 450W (6.29 W/kg)
5 min 311W (4.62 W/kg)
20min 232W (3.45 W/kg)

FTP 241W (3.59 W/kg)

Goals

Actually train!
Drop to 60kg-ish

joe2008

frisbee wrote:

43, 178cm, 66kg

5s 874W (12.4 W/kg)
1min 450W (6.29 W/kg)
5 min 311W (4.62 W/kg)
20min 232W (3.45 W/kg)

FTP 241W (3.59 W/kg)

Goals

Actually train!
Drop to 60kg-ish

Might want to check the definition of FTP

adam0bmx0

Here's mine taken from my Strava power curve.

Age 32, 183cm, 71kg

I race in Masters A category out here in Australia (which is 30 years old + ), do road races as well as crits against Elite (under 30's), I do ok.

5s 1326W (17.5 W/kg)
1min 667W (8.93 W/kg)
5 min 451W (6.03 W/kg)
20min 320W (4.28 W/kg)

I've never actually done an FTP test.

cycleclinic

My best from a race in august

43 years old 186 cm 84kg
5s 1092w
2 mins 426w
20 mins 364w
49 mins 348w

Tried riding home and boned badly.

Never do 5 minute intervals. Actually I never do timed intervals.

frisbee

joe2008 wrote:

frisbee wrote:

43, 178cm, 66kg

5s 874W (12.4 W/kg)
1min 450W (6.29 W/kg)
5 min 311W (4.62 W/kg)
20min 232W (3.45 W/kg)

FTP 241W (3.59 W/kg)

Goals

Actually train!
Drop to 60kg-ish

Might want to check the definition of FTP

I live in an area where there are a lot of 8 to 15 minute climbs, so Strava will have calculated it from one of those.

I can't be bothered to do a 20 minute test, hills are much more fun!

joe2008

frisbee wrote:

joe2008 wrote:

frisbee wrote:

43, 178cm, 66kg

5s 874W (12.4 W/kg)
1min 450W (6.29 W/kg)
5 min 311W (4.62 W/kg)
20min 232W (3.45 W/kg)

FTP 241W (3.59 W/kg)

Goals

Actually train!
Drop to 60kg-ish

Might want to check the definition of FTP

I live in an area where there are a lot of 8 to 15 minute climbs, so Strava will have calculated it from one of those.

I can't be bothered to do a 20 minute test, hills are much more fun!

Well obviously your FTP shouldn't be higher than your 20 minute power.

MishMash95

frisbee wrote:

joe2008 wrote:

frisbee wrote:

43, 178cm, 66kg

5s 874W (12.4 W/kg)
1min 450W (6.29 W/kg)
5 min 311W (4.62 W/kg)
20min 232W (3.45 W/kg)

FTP 241W (3.59 W/kg)

Goals

Actually train!
Drop to 60kg-ish

Might want to check the definition of FTP

I live in an area where there are a lot of 8 to 15 minute climbs, so Strava will have calculated it from one of those.

I can't be bothered to do a 20 minute test, hills are much more fun!

This tool is quite useful: https://www.cyclingpowerlab.com/MonodCriticalPower.aspx. You bung in the power and duration for 2 or 3 known efforts and it estimates your power profile based on those. It doesn't just interpolate but uses a reasonable guess for your critical power (similar to FTP) and then works out your anaerobic capacity to work out the potential duration for other zones. I've found it to be a really good guage if you use two known shorter durations, and one longer one. (i.e. you can estimate what you could potentially hold for 10 minutes based on a 3 minute, an 8 minute and a 20 minute effort.

frisbee

joe2008 wrote:

frisbee wrote:

joe2008 wrote:

frisbee wrote:

43, 178cm, 66kg

5s 874W (12.4 W/kg)
1min 450W (6.29 W/kg)
5 min 311W (4.62 W/kg)
20min 232W (3.45 W/kg)

FTP 241W (3.59 W/kg)

Goals

Actually train!
Drop to 60kg-ish

Might want to check the definition of FTP

I live in an area where there are a lot of 8 to 15 minute climbs, so Strava will have calculated it from one of those.

I can't be bothered to do a 20 minute test, hills are much more fun!

Well obviously your FTP shouldn't be higher than your 20 minute power.

As I stated its the value estimated by Strava which appears to find the peak power vs duration and scale that, rather than use a fixed duration.

As FTP is generally extrapolated from a shorter effort rather than a full hour your sustainable power from the duration of that effort to 1 hour will be less than your FTP. For example someone who uses the 2x8 minute method will have a lower 20 minute power than their FTP.

When I'm less injured, tired and overworked I might try and sort out the big drop in my power curve after about 12 minutes.

(the FTP I use for training and the LEDs on my bike computer is actually 220W)

zeee

Saw this thread months ago but had only just started cycling so didn't know my numbers. So now I have started training properly I am resurrecting it.

Weight 70kg

Max - 1411w (20 W/kg)
5s - 1307w (18.7 W/kg)
1min - 534w (7.6 W/kg)
5 min - 275w (3.9 W/kg)
20min - 241w (3.4 W/kg)
FTP - 232W (3.3 W/kg)

Target is to get ftp up to 280 this year

daniel_b

Zeee wrote:

Saw this thread months ago but had only just started cycling so didn't know my numbers. So now I have started training properly I am resurrecting it.

Weight 70kg

Max - 1411w (20 W/kg)
5s - 1307e (18.7 W/kg)
1min - 534w (7.6 W/kg)
5 min - 275w (3.9 W/kg)
20min - 241w (3.4 W/kg)
FTP - 232W (3.3 W/kg)

Target is to get ftp up to 280 this year

Decent figures there matey, pretty sure my figures are pretty much on a par with yours - my max ftp last year was 253, suspect I am at about 230ish right now, and also have an aim to get to 280 this year, but not sure if achievable.
Also trying to get my weight BACK down!

N0bodyOfTheGoat

NitrousOxide wrote:

1.78m @ 77Kg - 44 years old

5s 811.5W (10.53 W/Kg)
1m 521W (6.76 W/Kg)
5m 346.5W (4.5 W/Kg)
20m 293.5W (3.81 W/Kg)
FTP 253W (1 hour of rolling hills https://www.strava.com/activities/17168 ... /2108/5707), 278.8W (using 95% of best 20mins https://www.strava.com/activities/17812 ... /1780/2984 )

Goals...
Get back towards ~73Kg like last summer, snacking far too much this year
20m 300W+ short term, 350W+ longer term
30m 300W+ (current recent best is 281W https://www.strava.com/activities/17743 ... /1515/3314)

Few numbers increased, including sadly my age (45) and weight (80.5Kg).

From last 6 weeks, pretty much all turbo sessions...
5s 724W
1m 461W
5m 354W
20m 313W
FTP ~297W

Due to noise and downstairs neighbours, I very rarely am able to do a feeble sprint, but happy with how virtual hill climbing is going in terms of longer sustained power... Just really need to get a grip on my weight and head back towards 76Kg!

OnTheRopes

From 3 weeks ago, weight 80kgs (but may be 2 - 4 kgs less as scales may be out) 60 years old (ffs)

5s 906W
1m 491W
5m 361 (this needs work)
20m 315W
FTP 300W

ugo.santalucia

threads like this are the very reason fora are dying... a bunch of middle aged men trying to outdo each other with (mostly made up) numbers... :-(

zeee

ugo.santalucia wrote:

threads like this are the very reason fora are dying... a bunch of middle aged men trying to outdo each other with (mostly made up) numbers... :-(

The reason forums are dying is people picking faults with topics that other people have created and others seem quite happy to participate in. If you don't like the topic don't post.

And I'm 32.

OnTheRopes

ugo.santalucia wrote:

threads like this are the very reason fora are dying... a bunch of middle aged men trying to outdo each other with (mostly made up) numbers... :-(

What a sanctimonious post