PWC fitness test watt / kg

A light bike doesn't replace good fitness.

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rodebaron51
Posts: 348
Joined: Sat Dec 17, 2011 4:38 pm
Location: Netherlands

by rodebaron51

Hi all,

Wondering if you also once in a while do a PWC test... post your data!
I do min e on my Tacx Flow....

Did one today again;

http://connect.garmin.com/activity/137978212

Test gave me a 4.0.... I was killed at 370W ;-)
-> 4.0 Watt per Kilo is my "breaking point"... of course I am also 89KG ;-)


From the Tacx website;

PWC Test

Goal: measure aerobe endurance capacity

The PWC test is just like the Astrand test a sub maximum test for calculating your fitness and compare with persons of your own age. The PWC-test measures the aerobe capacity of a cyclist. This happens by comparing the supplied power (watt/kg body weight). The PWC test is a test where power (watts) increases every 2 minutes until you reach a hearth rate of 130 (untrained), 150 (trained) or 170 (well trained).

Explanation on results PWC Test
After you filled out all data the computer will calculate your results. In the table you can see your level. The PWC tests are very well suited to measure progress. If you do the PWC Test periodically you will see improvement in your score. That means you gain fitness.

The PWC 170 test

Start with a power of 100 watt (80 rounds per minute)
Increase the power every 2 minutes with 30 watt. Record the heart rate and the power at the end of every 2 minutes.
If hearth rate is over 170 beats per minute, finish the last 2 minutes.
Fill in the results on the entry form and the result will be calculated automatically.
Pascal

2012 Colnago C59 MTBK Camapgnolo Hyperon Ultra 2 and Campi SR11
2014 Merida Big 99 CF team fully
2015 Pinarello F8 Sky Campagnolo Bora Utra 2 and Campi SR11 EPS (RIP after crash)
2016 Trek Mad-One Limited Team Edition

by Weenie


rodebaron51
Posts: 348
Joined: Sat Dec 17, 2011 4:38 pm
Location: Netherlands

by rodebaron51

No one?

Maybe share your training results on the taxc instead?

Today I did a confi 240W ride... was way too cold outside (-/-13 deg C).... maybe tomorrow I will ride my MTB... brrrr
Pascal

2012 Colnago C59 MTBK Camapgnolo Hyperon Ultra 2 and Campi SR11
2014 Merida Big 99 CF team fully
2015 Pinarello F8 Sky Campagnolo Bora Utra 2 and Campi SR11 EPS (RIP after crash)
2016 Trek Mad-One Limited Team Edition

will102
Posts: 32
Joined: Fri Jul 30, 2010 9:27 pm

by will102

I tried it, was stopped at 300w which gave me a score of 4

rodebaron51
Posts: 348
Joined: Sat Dec 17, 2011 4:38 pm
Location: Netherlands

by rodebaron51

Stopped or killed at 300W ;-)

Pretty hard test, right?

So you must weigh quite a bit less than me of 300W gives you a 4.0....

Anybody else?
Pascal

2012 Colnago C59 MTBK Camapgnolo Hyperon Ultra 2 and Campi SR11
2014 Merida Big 99 CF team fully
2015 Pinarello F8 Sky Campagnolo Bora Utra 2 and Campi SR11 EPS (RIP after crash)
2016 Trek Mad-One Limited Team Edition

eippo1
Posts: 65
Joined: Thu Jun 26, 2008 7:56 pm
Location: Boston

by eippo1

So how would I do this if I had an abnormally high heart rate? Do a 190 HR test?

rodebaron51
Posts: 348
Joined: Sat Dec 17, 2011 4:38 pm
Location: Netherlands

by rodebaron51

Indeed... try... you can set all values at the tacx web page...
Pascal

2012 Colnago C59 MTBK Camapgnolo Hyperon Ultra 2 and Campi SR11
2014 Merida Big 99 CF team fully
2015 Pinarello F8 Sky Campagnolo Bora Utra 2 and Campi SR11 EPS (RIP after crash)
2016 Trek Mad-One Limited Team Edition

rodebaron51
Posts: 348
Joined: Sat Dec 17, 2011 4:38 pm
Location: Netherlands

by rodebaron51

Did myself a SM session today ;-)

PWC test...

Start 100W 110HR
End 340W 171HR

Outcome 3.86W / KG

Not bad, but not as good as last year at 4.0..... I was 3 KG heavier but also was able to do 370W...
Pascal

2012 Colnago C59 MTBK Camapgnolo Hyperon Ultra 2 and Campi SR11
2014 Merida Big 99 CF team fully
2015 Pinarello F8 Sky Campagnolo Bora Utra 2 and Campi SR11 EPS (RIP after crash)
2016 Trek Mad-One Limited Team Edition

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trychle
Posts: 240
Joined: Thu Nov 29, 2012 12:36 pm
Location: The Netherlands
Contact:

by trychle

rodebaron51 wrote:Did myself a SM session today ;-)


Have you been reading fifty shades of grey? :wink:

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drhule23
Posts: 46
Joined: Wed Aug 31, 2005 1:01 am
Location: Delaware, OH

by drhule23

Are the power numbers coming from a meter on the bike, such as SRM, PowerTap, Quark ,etc, or are they coming from the Tacx trainer?
The Flow is notorious for providing high power numbers. It may be a repeatable number, which is fine for training, but the Tacx number is probably not accurate.
Try comparing the Tacx numbers with an on-bike power meter.
Last edited by drhule23 on Tue Dec 11, 2012 2:05 pm, edited 1 time in total.
The more you suffer, the closer you get to transcendence.
It's not the mountain you're climbing, it's yourself. If you don't want to know, stay at the bottom.

rodebaron51
Posts: 348
Joined: Sat Dec 17, 2011 4:38 pm
Location: Netherlands

by rodebaron51

That book is indeed on ly list, but not yey done ;-)

Powermeter; Don't have one avaialbe... what I do is calibrating the tacx every time... hopefully accurate. Have never seen a record that Flow is "overwatting"... can you share some insights?

And indeed; for measuring own developments it should not matter (assuming delta's on watt is always app. same).
Pascal

2012 Colnago C59 MTBK Camapgnolo Hyperon Ultra 2 and Campi SR11
2014 Merida Big 99 CF team fully
2015 Pinarello F8 Sky Campagnolo Bora Utra 2 and Campi SR11 EPS (RIP after crash)
2016 Trek Mad-One Limited Team Edition

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drhule23
Posts: 46
Joined: Wed Aug 31, 2005 1:01 am
Location: Delaware, OH

by drhule23

I can only speak from my personal experience. I have a Flow and two different PowerTap wheels.
After calibrating everything - Flow and both wheels - the Flow ALWAYS records higher wattage than the PT wheels.
The higher the wattage, the greater the disparity. For example, when doing my LT intervals, my PT is around 285 watts, but the Flow typically reads 340 - 350 watts.

When I have more time (or maybe if you are so inclined), I will do a search on "Tacx FLow accuracy".
The more you suffer, the closer you get to transcendence.
It's not the mountain you're climbing, it's yourself. If you don't want to know, stay at the bottom.

Cheetahmk7
Posts: 69
Joined: Sat Aug 20, 2011 2:09 am

by Cheetahmk7

drhule23 wrote:The higher the wattage, the greater the disparity. For example, when doing my LT intervals, my PT is around 285 watts, but the Flow typically reads 340 - 350 watts.


That's pretty much what I see with my SRM and Flow.

rodebaron51
Posts: 348
Joined: Sat Dec 17, 2011 4:38 pm
Location: Netherlands

by rodebaron51

How sure are you the PT is accurate?
Pascal

2012 Colnago C59 MTBK Camapgnolo Hyperon Ultra 2 and Campi SR11
2014 Merida Big 99 CF team fully
2015 Pinarello F8 Sky Campagnolo Bora Utra 2 and Campi SR11 EPS (RIP after crash)
2016 Trek Mad-One Limited Team Edition

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drhule23
Posts: 46
Joined: Wed Aug 31, 2005 1:01 am
Location: Delaware, OH

by drhule23

I'm 99.9% certain that my PT wheels are accurate within +/-2%, as stated by the manufacturer.
Like I said, I have two PT wheels, and have ridden both on the Flow and observed the same discrepancy.
I also have friends who have power meters and while riding with them on the flats on the road, our power meters are generally providing the same values.
The more you suffer, the closer you get to transcendence.
It's not the mountain you're climbing, it's yourself. If you don't want to know, stay at the bottom.

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drhule23
Posts: 46
Joined: Wed Aug 31, 2005 1:01 am
Location: Delaware, OH

by drhule23

Having said all of that, I'd suggest it's more important for you to check your own Flow against an accurate on-bike powermeter.
Maybe you have a newer model Flow that is more accurate than mine (?).
DO you have access to a power tap wheel or a friend with a power meter?
The more you suffer, the closer you get to transcendence.
It's not the mountain you're climbing, it's yourself. If you don't want to know, stay at the bottom.

by Weenie


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