Critical Power and W' Explained For Cyclists (inc. free CP calculator)

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Critical Power and W' Explained For Cyclists (inc. free CP calculator)

Рет қаралды 7,987

Күн бұрын

Get your free "Key Workouts" guide here: highnorth.co.u...
Our 280+ page Cycling Physiology and Training Science Guide is available! www.highnorth....
CP and W' calculator spreadsheet: www.highnorth....
In this video, we examine the critical power model to understand what critical power and W' (W Prime) are, why you might want to use the model, and how to go about performing accurate testing using our critical power calculator.
References:
Jones, A. M., Koppo, K., & Burnley, M. (2003). Effects of prior exercise on metabolic and gas exchange responses to exercise. Sports Medicine, 33(13), 949-971.
Karsten, B., Petrigna, L., Klose, A., Bianco, A., Townsend, N., & Triska, C. (2020). Relationship Between the Critical Power Test and a 20-min Functional Threshold Power Test in Cycling. Frontiers in Physiology, 11.
Maturana, F. M., Fontana, F. Y., Pogliaghi, S., Passfield, L., & Murias, J. M. (2018). Critical power: How different protocols and models affect its determination. Journal of Science and Medicine in Sport, 21(7), 742-747.
Poole, D. C., Burnley, M., Vanhatalo, A., Rossiter, H. B., & Jones, A. M. (2016). Critical power: an important fatigue threshold in exercise physiology. Medicine and science in sports and exercise, 48(11), 2320.
Simpson, L., & Kordi, M. (2017). Comparison of Critical Power and W′ Derived From 2 or 3 Maximal Tests, International Journal of Sports Physiology and Performance, 12(6), 825-830.
Vanhatalo, A., Jones, A. M., & Burnley, M. (2011). Application of critical power in sport. International journal of sports physiology and performance, 6(1), 128-136.
If you have any questions, leave them below in the comments or get in touch via the website: highnorth.co.uk
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Пікірлер: 19

@tombellHNP 2 жыл бұрын

👋Grab our very best practical training advice 2x weekly + free "Key Workouts" guide here: highnorth.co.uk/workout-guide

@sillypuddystl2907 2 ай бұрын

Fantastic video. Thanks!!

@KikouLOL6702 Жыл бұрын

Thank you Tom for clarifying this Critical power concept! I find it extremely useful, and thank you for the online calculator.

@philiphookham8135 2 жыл бұрын

Very Interesting. I just cheated and plotted six of my personal best powers between 3 and 30 minutes onto a graph as you described and got a dead straight line with Critical Power of 199 Watts and W' of 12.6 kJ. As I weigh 58 kg's I can now see why I'm struggling to ride at 5 W/kg for 3 minutes on my favourite hill climb. Maybe I need to do some training !

@tombellHNP 2 жыл бұрын

That’s great Philip! The more efforts, the better really! That’s why CP and W’ are useful, because you can see how one compares to the other (your sustainable power and your “anaerobic” (not strictly, but close enough) capacity, to see where you’re disproportionately stronger or more limited and thus what type of training might be best to improve your overall performance 👍

@philiphookham8135 2 жыл бұрын

@@tombellHNPThanks for your feedback. I like this new concept but it raises a question regarding how long it takes to recharge W'. Is that minutes, hours or days? I look forward to doing some tests on myself in the coming weeks to try to find out.

@andreopouloscoaching2250 2 жыл бұрын

Very interesting content Tom!👏🏻👏🏻👏🏻

@philadams9254 2 жыл бұрын

Thanks Tom. Predicting the TTE for a given power is seriously cool.

@tombellHNP 2 жыл бұрын

Yeah Phil, it's really useful!

@philadams9254 2 жыл бұрын

@@tombellHNP Just done the tests. My 2011 FTP peak is 300w and is now predicted to last 6:31 🤣 LOL Might try and hold that number when I retest instead of a fixed duration TT, to see how long I can last there. Seems like it could make the testing more 'fun'

@thisnameisit 6 ай бұрын

Great info 👍, done test yesterday 3,5,12 but on same day I think I’ll need to re do maybe 3,5 day 1 and 12 on separate day it’s too much as you maybe not get the most out of 12min fatigued, my Wprime was very high at 28 and CP low at 242, this wouldn’t really be my profile at all

@andreopouloscoaching2250 2 жыл бұрын

Oh and a question,too. With this test we found our ability to sustain certain power for a specific duration. But what about our ability to produce it,over and over again? We use these results the same way for a 30’ short track race and the same for a 1:30h Xco race?

@Klatrevalross 8 ай бұрын

Is it possible to go negative at w'? Sauce-tools in strava gives a visual in this, could i also use that as a test. In a race (when w' was at 20 kJ) i ent to -19 kJ, does that mean i should set it to ish 40 kJ (seems quite consistent with your calculator) or is it inacurate and should indicate that i was quite spent... Thanks for an interesting video. This consept makes a lot of sense and should help with understanding performance and pacing in races..

@kc2738 5 ай бұрын

Short answer is no. You either need to feed the Sauce-tools model more/better data, or, definitely recommend manually inputting W' based on your own testing.

@Itskaintmeenu 2 жыл бұрын

hey nice sharing

@tombellHNP 2 жыл бұрын

Thanks 🙏

@Richz2 2 жыл бұрын

Does it matter if you do the tests in or out of the saddle or a mix of both?

@tombellHNP 2 жыл бұрын

We never put any real restriction on this Richard, and however you tend to ride to produce your best effort over a set duration is the way to go. Personally, I like to perform the efforts on climbs and standing is my preferred way to climb maximally, but others will prefer a flatter route and seated is likely better for that. A mix of both is totally fine too - the main thing is just to pace efforts in a controlled way, trying not to have massive swings in power output throughout. -Tom

@Richz2 2 жыл бұрын

@@tombellHNP Thanks Tom, I’m interested in trying these tests in the near future.