Increasing 1 min power

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SloRacer
Posts: 51
Joined: Thu Feb 14, 2019 7:41 am

by SloRacer

What workouts can I do for increasing my one minute power?

Thanks.

bm0p700f
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by bm0p700f

High intensity intervals for 30 seconds to 2 minutes.

Hill reps in other words.

by Weenie


SloRacer
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by SloRacer

bm0p700f wrote:
Wed Feb 27, 2019 9:18 am
High intensity intervals for 30 seconds to 2 minutes.

Hill reps in other words.

And any idea on %FTP to do them?

I don't use sufferfest, but I like their idea of have training zones defined by proper testing, and NOT by %FTP.

eins4eins
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by eins4eins

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.

SloRacer
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Joined: Thu Feb 14, 2019 7:41 am

by SloRacer

eins4eins wrote:
Wed Feb 27, 2019 3:46 pm
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.
Thanks!

bm0p700f
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by bm0p700f

Go as hard as you can is the answer just keep the effort constant. A proper hill rep session should hurt. I have to start and I hate doing them.

ryanw
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by ryanw

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 :lol: )
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TobinHatesYou
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by TobinHatesYou

ryanw wrote:
Wed Feb 27, 2019 9:56 pm
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 :lol: )

~10w/kg 1min power is exceptional. I think I'm around 8.8w/kg, but I weigh a lot less.

--

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%.

SloRacer
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by SloRacer

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?

TheRich
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by TheRich

SloRacer wrote:
Thu Feb 28, 2019 11:43 am
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?
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.

If people are going to throw out intensity levels, they should include the entire workout structure.

by Weenie


SloRacer
Posts: 51
Joined: Thu Feb 14, 2019 7:41 am

by SloRacer

[/quote]

If people are going to throw out intensity levels, they should include the entire workout structure.
[/quote]

That would be very helpful if someone could do that please :D

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