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Filed Testing to Determine your Bike Training Zones using a Power Meter
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20 Min Maximal Power Test
** On testing days, make sure to fuel properly and be relatively rested. It would be wise to take it easy the day before **

WU: 10min @ 65-70%CP + 5min alternating 30 seconds @ 95-105% CP/ 30 seconds @ 65-70% CP + 5min @ 70-75%CP
MS: maxima test - 20 min all out
CD: 5-10min @ 55-65% CP
Total time 45-50 min

The 20 Minute Maximal Power Field Test: Remember that the goal for the test is to ride as hard as possible but at the same time at a pace which allows you to complete the entire test. It is wiser to start a bit easier and build up effort finishing strong. Make you calibrate you power meter before the test, your trainer set up is in the same (or very similar conditions for all testing), enough fluids, a towel and the most important; you have to have fan(s) or something to cool you down as over heating can impact your testing negatively.

The average power for the test is what we'll use to calculate your Critical Power (in addition of a shorter 5 min test) and your training levels will be percentages of that. It is very important that you should finish knowing you gave it everything you had but also to NOT start so hard for better results. After the test spin easy for 10-15 minutes as cool down.
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5 Min Maximal Power Test

WU: 10 minutes @ 65-70%CP + 5 minutes alternating 20 seconds @ 105-110% CP/ 40 seconds @ 65-70% CP+ 5 minutes @ 70-75% CP
MS: Maximal test 5' all out - After you finish the 3 min all out effort do: 5 minutes @ 55-65% CP, 20 minutes @ 75-80% CP
CD: 5-10 minutes @ 60-65% CP
Total time 50-55 min

The 5 Minute Maximal Power Field Test: Remember that the goal for the test is to ride as hard as possible but at the same time at a pace which allows you to complete the entire test. It is wiser to start a bit easier and build up effort finishing strong. Make you calibrate you power meter before the test, your trainer set up is in the same (or very similar conditions for all testing), enough fluids, a towel and the most important; you have to have fan(s) or something to cool you down as over heating can impact your testing negatively.

The average power for the test is what we'll use to calculate your Critical Power (in addition of a longer 20 min test) and your training levels will be percentages of that. It is very important that you should finish knowing you gave it everything you had but also to NOT start so hard for better results. After the test spin easy for 10-15 minutes as cool down.
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NOTE - enter data in yellow cells
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Critical Power/Monod Test Worksheet
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IntervalsWeight KgMinutesSecondsDuration [sec]Avg WattsW/KgWork [J]Date
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Interval 1, 3-5 minutes63.645 03005007.86235710/20/11
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Interval 2, 12-20 minutes63.6420 012002754.32518610/20/11
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Body Weight
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pounds140
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kilograms63.6
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ResultsAbsoluteW/kgPercentages of CP For sessions
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CP in Watts2003.14Critical Power65%130
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70%140
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AWC in Joules90000141475%150
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R21.000080%160
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85%170
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Coggan LevelsWattage Range90%180
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Active recoveryless than110watts95%190
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Endurance112150watts100%200
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Tempo152180watts105%210
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Threshold182210watts110%220
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Aerobic Power212240watts115%230
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Anaerobic capacitymore than242watts120%240
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What is Critical Power (CP)?
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CP is the power you should be able to sustain over an all out 60 min effort
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www.e3ts.com
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Critical Power
Cycling Heart Rate