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1. What is Power Profile?

Power Profile is telling us more about your abilities in cycling. Four very important values telling us about: sprint abilities (5s), anaerobic capacity described by 1 minute maximum power, 5 minutes to tell us about VO2 max capability and 20 min to describe our FTP. Those four numbers divided by weight are telling us about your talent in cycling. All of them can be trained and improved by specific training.

Count your values with this calculator and compare to others with the table below.

The table includes 5 sec., 1 min., 5 min., and FPT power to weight ratio in different categories separated for women and men.

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Power to Weight Ratio

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MenWomen
5 sec.1 min.5 min.FTP5 sec.1 min.5 min.FTP
25.1811.507.606.4019.429.296.745.69
24.8811.397.506.3119.209.206.645.61
24.5911.277.396.2218.999.116.555.53
24.2911.167.296.1318.779.026.455.44
 World Class24.0011.047.196.0418.568.936.365.36
23.7010.937.085.9618.348.846.265.28
23.4010.816.985.8718.138.756.175.20
23.1110.706.885.7817.918.666.075.12
22.8110.586.775.6917.708.565.985.03
22.5110.476.675.6017.488.475.884.95
Exceptional22.2210.356.575.5117.268.385.794.87
21.9210.246.465.4217.058.295.694.79
21.6310.126.365.3316.838.205.604.70
21.3310.016.265.2416.628.115.504.62
21.039.896.155.1516.408.025.414.54
20.749.786.055.0716.197.935.314.46
Excellent Cat I20.449.665.954.9815.977.845.214.38
20.159.555.844.8915.767.755.124.29
19.859.435.744.8015.547.665.024.21
19.559.325.644.7115.327.574.934.13
19.269.205.534.6215.117.484.834.05
18.969.095.434.5314.897.394.743.97
Very Good Cat II18.668.975.334.4414.687.304.643.88
18.378.865.224.3514.467.214.553.80
18.078.745.124.2714.257.114.453.72
17.788.635.014.1814.037.024.363.64
17.488.514.914.0913.826.934.263.55
17.188.404.814.0013.606.844.173.47
16.898.284.703.9113.396.754.073.39
Good Cat III16.598.174.603.8213.176.663.983.31
16.298.054.503.7312.956.573.883.23
16.007.944.393.6412.746.483.793.14
15.707.824.293.5512.526.393.693.06
15.417.714.193.4712.316.303.592.98
15.117.594.083.3812.096.213.502.90
Moderate Cat IV14.817.483.983.2911.886.123.402.82
14.527.363.883.2011.666.033.312.73
14.227.253.773.1111.455.943.212.65
13.937.133.673.0211.235.853.122.57
13.637.023.572.9311.015.763.022.49
13.336.903.462.8410.805.662.932.40
Fair Cat V13.046.793.362.7510.585.572.832.32
12.746.673.262.6610.375.482.742.24
12.446.563.152.5810.155.392.642.16
12.156.443.052.499.945.302.552.08
11.856.332.952.409.725.212.451.99
11.566.212.842.319.515.122.361.91
Untrained11.266.102.742.229.295.032.261.83
10.965.992.642.139.074.942.161.75
10.675.872.532.048.864.852.071.67
10.375.762.431.958.644.761.971.58
10.085.642.331.868.434.671.881.50

Hunter Allen and Andrew Coggan. (2010) Training and racing with the power meter. Boulder, CO

2. How to Find Your Strengths and Weaknesses? Power Profile Protocol

We recommend to fallow the power profile protocol only if you have experience with cycling training. It is a big effort which will load your body with fatigue. Improper use may end up overtraining or not getting the right results.

Fallow protocol below and pick your top 5 seconds, 1 minute and 5 minutes power. If you want to check your FTP (Functional Threshold Power) check this article.

TimeDescription% of FTP% of FTHR
Warm-up~ 45 min.Easy riding65< 70
3 x 1 min. (1 min. Rl)Fast pedaling, 110 rpm 80-90 80-90
Main set5 min. (3-5 min. Rl)FTP effort 100 100
1 min.All-out effort > 150 > 106
10 min.Easy riding 70 < 68
5 min. (10 min. Rl)An all-out effort from 20 mph.
Hammer in final 45 sec.
 > 115-120 > 106
1 min. (5 min. Rl)An all-out effort from 20 mph.> 150> 106
1 min. (5 min. Rl)All-out effort> 150> 106
2 x 15 sec. (2 min. Rl)Out of the saddle, a hard sprint from 15 mph. maxN/A
 Cool down15 min.Easy riding 65 < 68

Hunter Allen and Andrew Coggan. (2010) Training and racing with a power meter. Boulder, CO, pp. 47

3. What Kind of Rider Are You?

After testing your pick powers and dividing it by your weight (kg), you can check the sample tables below to have a point of view for different types of riders, which one describe you in the best way?

All-Rounder

5 sec.1 min.5 min.FTP
21.6310.126.365.33
21.3310.016.265.24
21.039.896.155.15
20.749.786.055.07
20.449.665.954.98
20.159.555.844.89
19.859.435.744.80
19.559.325.644.71
19.269.205.534.62
18.969.095.434.53
18.668.975.334.44
18.378.865.224.35
18.078.745.124.27
17.788.635.014.18
17.488.514.914.09
17.188.404.814.00
16.898.284.703.91

Sprinter

5 sec.1 min.5 min.FTP
21.6310.126.365.33
21.3310.016.265.24
21.039.896.155.15
20.749.786.055.07
20.449.665.954.98
20.159.555.844.89
19.859.435.744.80
19.559.325.644.71
19.269.205.534.62
18.969.095.434.53
18.668.975.334.44
18.378.865.224.35
18.078.745.124.27
17.788.635.014.18
17.488.514.914.09
17.188.404.814.00
16.898.284.703.91

Time Trialist, Climber, Steady-State Rider

5 sec.1 min.5 min.FTP
21.6310.126.365.33
21.3310.016.265.24
21.039.896.155.15
20.749.786.055.07
20.449.665.954.98
20.159.555.844.89
19.859.435.744.80
19.559.325.644.71
19.269.205.534.62
18.969.095.434.53
18.668.975.334.44
18.378.865.224.35
18.078.745.124.27
17.788.635.014.18
17.488.514.914.09
17.188.404.814.00
16.898.284.703.91

Pursuiter

5 sec.1 min.5 min.FTP
21.6310.126.365.33
21.3310.016.265.24
21.039.896.155.15
20.749.786.055.07
20.449.665.954.98
20.159.555.844.89
19.859.435.744.80
19.559.325.644.71
19.269.205.534.62
18.969.095.434.53
18.668.975.334.44
18.378.865.224.35
18.078.745.124.27
17.788.635.014.18
17.488.514.914.09
17.188.404.814.00
16.898.284.703.91

Below you can find Power Profile ready to download to your Garmin.

Leave a comment if you have any questions.

4 Comments

  • Avatar Matthew Law says:

    Hello, excellent read. Thank you for posting the information. I have not been riding terribly long, but my numbers are as follows – 5 sec = 15.4 w/kg, 1 min = 6.2 w/kg, 5 min = 3.6 w/kg, and FTP = 3.2 w/kg. My numbers appear to be the highest on the sprinting side and at the 5 min / FTP side. For the life of me, I can never improve my 1 minute time. The legs just burn out after 30-40 seconds and power drops off completely. It has been like this for a year – I can increase all of the other categories but never the 1 minute. Any advice about this?

    • Cyklopedia Cyklopedia says:

      Hi Matthew, those are good numbers, and yes it is important on working on your weaknesses.
      If you are testing 1 min watts and you are not able to hold it for 60 s. it means one thing, you start too hard, try to do 60-second interval withholding for example 6.0 W/kg for all 60 seconds, not 8.0 W/kg for 20 s. and then 5.0 W for 40 s. You need to “feel” your legs and body. With time try to do more intervals but don’t try to do all of them “all-out” just hold specific watts and with the time you will be able to improve your 1-minute intervals.

  • Avatar Lars says:

    Hey there, excellent article.
    I have some confusion about my numbers. I am relatively new to cycling, but. Have done loads of training in my first year. At 73kg (190cm height) my power numbers are 16.1w/kg 5 seconds, 8.4w/kg 1 minute, 5.1w/kg 5 minutes, 4.5 w/kg 20 minutes (or 4.3 w/kg 20min *0.95). I am not sure weather this shows I am TTer, or that I am allrounder, who just happens to be weak in sprints. Any ideas?

    • Cyklopedia Cyklopedia says:

      Hello Lars, thank you for kind words.
      Those are very good numbers! I would say that you are all-rounder, you can use your abilities to race time trials as well as criteriums and road races. Depends on what are your goals and main focus, you can work on sprints too.
      In the first years of your journey with cycling, it is good to work on all aspects of training as well as do other disciplines, but you can focus on energy systems that are most important for races you really want to do.
      I hope it helps a little, let me know if you have more questions.

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