Fatigue Profile in Cycling
1. What is Fatigue Profile?
2. Fatigue Profile Protocols
3. Fatigue Resistance
1. What is Fatigue Profile?
Power Profile is telling us more about your abilities in cycling, but it is not telling us the whole story about the athlete. Fatigue profile can tell you more about resistance to the fatigue in specific periods of time. For example, if you are a good sprinter and your 5 sec. power is very high it gives you the ability to win short finishes from the group, but what is your power after 10 sec. and 20 sec. maybe your race tactic should be different and you should start finishing at 500 meters to finish line rather than 150 meters. The same rule is applied to other zones like anaerobic or VO2 max. Bellow you can find testing protocols for specific zones and guidelines to define what is your fatigue resistance.
2. Fatigue Profile Protocols
Fatigue Profile zone 6
It’s very important to find the right gear for you to start doing any of those intervals. Then more intervals you do than better you will “feel” your gears. For small ring, gears use 39:16, and don’t shift during intervals.
| Time/Distance | Description | % of FTP | % of FTHR | |
|---|---|---|---|---|
| Warm-up | ~ 20 min. | Easy riding | 65 | < 70 |
| Main set | 3 x 50-75 m (2-3 min. Rl) | Small-ring sprints from 8-10 mph | max | N/A |
| 150 m (5 min. Rl) | Big-ring sprints (52:17, 50:16) from 18 mph | max | N/A | |
| 250 m (5 min. Rl) | Big-ring sprints (52:15, 50:14) from 18 mph | max | N/A | |
| 300 – 350 m (5 min. Rl). | Big-ring sprints (52:13, 50:13) from 24 mph | max | N/A | |
| Cool down | 15 min. | Easy riding | 60-70 | < 68 |
Hunter Allen and Andrew Coggan. (2010) Training and racing with a power meter. Boulder, CO.
Fatigue Profile zone 5c
It is very important to don’t “blow off” yourself at the beginning of an interval, don’t start too hard. Keep the focus on trying to keep the highest possible average power for the entire duration of the interval.
| Time/Distance | Description | % of FTP | % of FTHR | |
|---|---|---|---|---|
| Warm-up | ~ 20 min. | Easy riding | 65 | < 70 |
| Main set | 30 sec. (4 min. Rl) | All-out effort | > 200 | N/A |
| 1 min. (5 min. Rl) | All-out effort | > 150 | N/A | |
| 2 min. (5 min. Rl) | All-out effort | > 140 | N/A | |
| Cool down | 30 min. | Easy riding | 60-70 | < 68 |
Hunter Allen and Andrew Coggan. (2010) Training and racing with a power meter. Boulder, CO.
Fatigue Profile zone 5b
Remember to take more recovery between intervals if it is needed and do your best during intervals!
| Time/Distance | Description | % of FTP | % of FTHR | |
|---|---|---|---|---|
| Warm-up | ~ 20 min. | Easy riding | < 75 | < 80 |
| Main set | 3 min. (5 min. Rl) | All-out effort | avg. > 118 | > 106 |
| 5 min. (5 min. Rl) | All-out effort | avg. > 113 | > 106 | |
| 8 min. | All-out effort | avg. > 108 | > 106 | |
| Cool down | 30 min. | Easy riding | 60-70 | < 68 |
Hunter Allen and Andrew Coggan. (2010) Training and racing with a power meter. Boulder, CO.
3. Fatigue Resistance
Find the guidelines below to check your fatigue resistance at specific zones, which will help you to work on your weaknesses and race with your strengths.
| Fatigue Resistance | 5 sec. | 10 sec. | 20 sec. |
|---|---|---|---|
| Well below average | 100% | 41% – 55% | 61% – 75% |
| Below average | 100% | 31% – 40% | 47% – 60% |
| Average | 100% | 23% – 30% | 36% – 46% |
| Above average | 100% | 15% – 21% | 20% – 34% |
| Well above average | 100% | 5% – 14% | 8% – 19% |
| Fatigue Resistance | 30 sec. | 1 min. | 2 min. |
|---|---|---|---|
| Well below average | 100% | 31% – 45% | 50% – 70% |
| Below average | 100% | 25% – 30% | 36% – 50% |
| Average | 100% | 21% – 24% | 23% – 35% |
| Above average | 100% | 10% – 20% | 15% – 22% |
| Well above average | 100% | 5% – 9% | 8% – 14% |
| Fatigue Resistance | 3 min. | 5 min. | 8 min. |
|---|---|---|---|
| Below average | 100% | 15% – 20% | 24% – 30% |
| Average | 100% | 8% – 14% | 18% – 23% |
| Above average | 100% | 4% – 7% | 10% – 17% |
Hunter Allen and Andrew Coggan. (2010) Training and racing with a power meter. Boulder, CO.
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bardzo ciekawe czas na realizacje pozniej teraz wyjazd na wyscig i tak co tydzien pozdrawiam dziekuje
Dziekuje bardzo, Powodzenia!
(2-3 min. Rl)
What do these notations mean?
2-3 min easy ride, Z1.