We base a lot of our endurance-style training around Functional Threshold Power (FTP), but we know that not everybody is made for endurance. Some of you have great sprint power and some of you are great at middle distances. To really check this, we can create what is called a “Power Profile”.
A Power Profile will check how many watts per kilogram you can express for a variety of time frames. Hopefully you will already have your FTP result and from this session you can find out your 5-minute, 1-minute, and 5-second power. By using the lap feature you can see your average watts over each lap. Whilst we have provided a guide for % FTP for specific timeframes these are very open to every riders’ ability. Simply ride as hard as you can for every timeframe but bear in mind pacing and try not to fade. You’ll have 3 attempts at the 1-minute timeframe, 2 attempts at the 5-second timeframe, but only 1 attempt at the 5-minute effort. Be sensible but be brave also.
You can then divide that number by your bodyweight to define your watts per kilogram (Watts/Kg) expression of power at the variety of timeframes.
For Example: Mr A Rider – Weight 102Kg
FTP Power – 346/102 = 3.39 Watts/Kg
5-Minute Power - 433/102 = 4.25 Watts/Kg
1-Minute Power - 625/102 = 6.12 Watts/Kg
15-Second Power - 1243/102 = 12.18 Watts/Kg
As expected, most people can express a higher number of watts for a shorter period, but this doesn’t necessarily mean that they are stronger anaerobically and are built for sprinting. It’s all about how these numbers relate to each other that really matters.
According to training and racing with a power meter a novice (male and female) rider would be expected to express the following Watts/Kg for each timeframe.
So, clip yourself in, make sure you’re fueled because this session is tough but it’s a great way to find out what your areas of strength and weaknesses are and what you’ll need to work on to improve.
Good luck and let us know how you do.