Increasing 1 min power
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Depends on the type of rider you are.
Marathon guys with strengths in long power outputs might aim for 140-150% of FTP. Sprinters with strengths in short bursts might go for 180-190% of FTP for one minute intervals.
Or use your best one minute power, if really tested, and go for 75-85% of that for the intervals.
Marathon guys with strengths in long power outputs might aim for 140-150% of FTP. Sprinters with strengths in short bursts might go for 180-190% of FTP for one minute intervals.
Or use your best one minute power, if really tested, and go for 75-85% of that for the intervals.
Thanks!eins4eins wrote: ↑Wed Feb 27, 2019 3:46 pmDepends on the type of rider you are.
Marathon guys with strengths in long power outputs might aim for 140-150% of FTP. Sprinters with strengths in short bursts might go for 180-190% of FTP for one minute intervals.
Or use your best one minute power, if really tested, and go for 75-85% of that for the intervals.
Yup, just go balls to the wall and hold on.
10x bodyweight is a pretty decent goal to aim for.
I've done 855w at 86kg (soul destroying )
10x bodyweight is a pretty decent goal to aim for.
I've done 855w at 86kg (soul destroying )
SL8 S-Works Project Black - 6.29kg
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~10w/kg 1min power is exceptional. I think I'm around 8.8w/kg, but I weigh a lot less.
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I don't think there's really a good way to train 1min efforts other than doing...1min efforts. They're long enough that you can't go balls out from the start, but just barely so.
I also know that for me, 75% of my max 1min power is only borderline a neuro effort, so I would aim for ~85%.
And how many times in a week should I specifically train my minute power? Is once a week fine?
I have Tuesday and Thursday as hard intervals (with some endurance/sweet spot)days Wednesday and Sunday as endurance, Saturday sweet spot+zwift race. Monday and Friday rest.
So if I get those one min efforts in on a Tuesday or Thursday, ie. Only once a week,is that fine? Or do I do them twice a week?
I have Tuesday and Thursday as hard intervals (with some endurance/sweet spot)days Wednesday and Sunday as endurance, Saturday sweet spot+zwift race. Monday and Friday rest.
So if I get those one min efforts in on a Tuesday or Thursday, ie. Only once a week,is that fine? Or do I do them twice a week?
The higher the intensity of the workout, the more recovery you need/should get. So yes, once a week assuming you're riding a lot already.SloRacer wrote: ↑Thu Feb 28, 2019 11:43 amAnd how many times in a week should I specifically train my minute power? Is once a week fine?
I have Tuesday and Thursday as hard intervals (with some endurance/sweet spot)days Wednesday and Sunday as endurance, Saturday sweet spot+zwift race. Monday and Friday rest.
So if I get those one min efforts in on a Tuesday or Thursday, ie. Only once a week,is that fine? Or do I do them twice a week?
If people are going to throw out intensity levels, they should include the entire workout structure.
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