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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 Men   Women   
 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.

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