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#1
07-27.-2009
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  What's the real FTP on Trainingpeaks? I use WK0+ with a Powertap. The software breaks down a ride a variety of ways....time increment, average power, HR, cadence, speed, etc. It also presents "normalized" power. Here are my numbers from a 14 mile TT. I've also included some other rides of longer duration where I was "working." The whole ride is less than an hour, but I should be able to get a FTP from this. So is it the normalized number or the real average number, or a combination? The 14 mile TT was a bigger effort. Should I be using the normalized number as my baseline for Threshold interval work? 29 mile ride tempo with intervals Entire workout (169 watts): Duration: 1:42:22 Work: 1082 kJ TSS: 233.7 (intensity factor 1.172) Norm Power: 219 VI: 1.24 Pw:HR: 4.77% Pa:HR: 4.89% Distance: 29.002 mi Elevation Gain: 2106 ft Elevation Loss: 2229 ft Grade: -0.1 % (-122 ft) Min Max Avg Power: 1 960 177 watts Heart Rate: 71 224 140 bpm Cadence: 1 131 86 rpm Speed: 0 45.9 17.7 mph Pace 1:18 0:00 3:23 min/mi Altitude: 538 1037 681 ft Crank Torque: 0 1774 175 lb-in Peak 5s (932 watts): Duration: 0:05 Work: 5 kJ TSS: n/a Norm Power: n/a VI: n/a Pw:HR: -3.39% Pa:HR: -2.7% Distance: 228 ft Elevation Gain: 7 ft Elevation Loss: 0 ft Grade: 3.2 % (7 ft) Min Max Avg Power: 917 955 936 watts Heart Rate: 138 139 139 bpm Cadence: 125 129 127 rpm Speed: 30.7 31.8 31.2 mph Pace 1:53 1:57 1:55 min/mi Altitude: 896 903 900 ft Crank Torque: 600 645 623 lb-in Peak 10s (648 watts): Duration: 0:10 Work: 7 kJ TSS: n/a Norm Power: n/a VI: n/a Pw:HR: -128.08% Pa:HR: -17.33% Distance: 418 ft Elevation Gain: 7 ft Elevation Loss: 8 ft Grade: -1.7 % (-7 ft) Min Max Avg Power: 211 955 669 watts Heart Rate: 135 139 137 bpm Cadence: 112 129 123 rpm Speed: 25 31.8 28.6 mph Pace 1:53 2:24 2:06 min/mi Altitude: 896 904 900 ft Crank Torque: 159 645 452 lb-in Peak 20s (480 watts): Duration: 0:20 Work: 9 kJ TSS: n/a Norm Power: n/a VI: n/a Pw:HR: 4.79% Pa:HR: 13.25% Distance: 350 ft Elevation Gain: 35 ft Elevation Loss: 0 ft Grade: 10.4 % (36 ft) Min Max Avg Power: 408 537 474 watts Heart Rate: 136 145 141 bpm Cadence: 71 82 76 rpm Speed: 10.9 12.8 11.9 mph Pace 4:41 5:29 5:01 min/mi Altitude: 879 914 898 ft Crank Torque: 420 597 532 lb-in Peak 30s (455 watts): Duration: 0:30 Work: 14 kJ TSS: 4.9 (intensity factor 2.434) Norm Power: n/a VI: n/a Pw:HR: 16.4% Pa:HR: 13.4% Distance: 515 ft Elevation Gain: 50 ft Elevation Loss: 0 ft Grade: 9.9 % (51 ft) Min Max Avg Power: 395 537 456 watts Heart Rate: 136 149 143 bpm Cadence: 71 82 75 rpm Speed: 10.9 12.8 11.7 mph Pace 4:41 5:29 5:06 min/mi Altitude: 879 928 905 ft Crank Torque: 420 597 515 lb-in Peak 1min (425 watts): Duration: 1:02 Work: 27 kJ TSS: 9.2 (intensity factor 2.306) Norm Power: n/a VI: n/a Pw:HR: 17.92% Pa:HR: 11.75% Distance: 0.199 mi Elevation Gain: 88 ft Elevation Loss: 0 ft Grade: 9.0 % (94 ft) Min Max Avg Power: 371 537 429 watts Heart Rate: 136 155 147 bpm Cadence: 68 82 74 rpm Speed: 10.6 13 11.6 mph Pace 4:37 5:39 5:11 min/mi Altitude: 878 966 921 ft Crank Torque: 404 597 490 lb-in Peak 2min (355 watts): Duration: 2:00 Work: 45 kJ TSS: 15.3 (intensity factor 2.145) Norm Power: n/a VI: n/a Pw:HR: 16.43% Pa:HR: 25.86% Distance: 0.383 mi Elevation Gain: 145 ft Elevation Loss: 0 ft Grade: 7.4 % (150 ft) Min Max Avg Power: 230 537 378 watts Heart Rate: 125 156 144 bpm Cadence: 44 84 73 rpm Speed: 7.1 14.7 11.6 mph Pace 4:05 8:24 5:11 min/mi Altitude: 847 992 917 ft Crank Torque: 231 597 442 lb-in Peak 5min (249 watts): Duration: 5:02 Work: 76 kJ TSS: 15.1 (intensity factor 1.343) Norm Power: 251 VI: 0.99 Pw:HR: 4.86% Pa:HR: 16.25% Distance: 1.862 mi Elevation Gain: 85 ft Elevation Loss: 86 ft Grade: 0.0 % (2 ft) Min Max Avg Power: 174 324 253 watts Heart Rate: 145 159 155 bpm Cadence: 88 115 98 rpm Speed: 16.5 28.6 22.1 mph Pace 2:06 3:38 2:43 min/mi Altitude: 586 623 608 ft Crank Torque: 151 298 218 lb-in Peak 10min (240 watts): Duration: 10:02 Work: 147 kJ TSS: 28 (intensity factor 1.294) Norm Power: 242 VI: 0.99 Pw:HR: 7.23% Pa:HR: -3.17% Distance: 3.81 mi Elevation Gain: 161 ft Elevation Loss: 202 ft Grade: -0.2 % (-42 ft) Min Max Avg Power: 147 501 244 watts Heart Rate: 146 160 157 bpm Cadence: 86 115 98 rpm Speed: 16.5 29 22.7 mph Pace 2:04 3:38 2:38 min/mi Altitude: 541 623 595 ft Crank Torque: 111 460 212 lb-in Peak 20min (213 watts): Duration: 20:07 Work: 268 kJ TSS: 50.3 (intensity factor 1.224) Norm Power: 229 VI: 1.03 Pw:HR: -8.76% Pa:HR: -3.03% Distance: 7.14 mi Elevation Gain: 335 ft Elevation Loss: 395 ft Grade: -0.2 % (-61 ft) Min Max Avg Power: 23 501 222 watts Heart Rate: 132 160 151 bpm Cadence: 60 115 96 rpm Speed: 0 29 21.5 mph Pace 2:04 0:00 2:48 min/mi Altitude: 541 652 610 ft Crank Torque: 0 460 196 lb-in Peak 30min (211 watts): Duration: 30:01 Work: 396 kJ TSS: 92.5 (intensity factor 1.36) Norm Power: 254 VI: 1.16 Pw:HR: -0.23% Pa:HR: -2.81% Distance: 10.16 mi Elevation Gain: 643 ft Elevation Loss: 879 ft Grade: -0.4 % (-236 ft) Min Max Avg Power: 16 537 220 watts Heart Rate: 115 203 148 bpm Cadence: 34 131 91 rpm Speed: 0 45.9 20.8 mph Pace 1:18 0:00 2:53 min/mi Altitude: 541 1037 696 ft Crank Torque: 0 597 208 lb-in Peak 60min (181 watts): Duration: 1:00:00 Work: 680 kJ TSS: 148.2 (intensity factor 1.217) Norm Power: 228 VI: 1.21 Pw:HR: 22.77% Pa:HR: 12.63% Distance: 18.455 mi Elevation Gain: 1206 ft Elevation Loss: 1474 ft Grade: -0.3 % (-263 ft) Min Max Avg Power: 1 537 189 watts Heart Rate: 107 160 143 bpm Cadence: 1 131 88 rpm Speed: 0 45.9 19.2 mph Pace 1:18 0:00 3:07 min/mi Altitude: 538 1037 648 ft Crank Torque: 0 1774 182 lb-in 14 mile TT Entire workout (221 watts): Duration: 41:32 Work: 591 kJ TSS: 136.7 (intensity factor 1.405) Norm Power: 263 VI: 1.11 Pw:HR: -5.8% Pa:HR: 7.1% Distance: 13.905 mi Elevation Gain: 1131 ft Elevation Loss: 1168 ft Grade: -0.1 % (-37 ft) Min Max Avg Power: 1 674 237 watts Heart Rate: 134 218 156 bpm Cadence: 6 113 90 rpm Speed: 0 33.9 19.7 mph Pace 1:46 0:00 3:02 min/mi Altitude: 598 816 708 ft Crank Torque: 0 1536 221 lb-in Peak 5s (674 watts): Duration: 0:05 Work: 3 kJ TSS: n/a Norm Power: n/a VI: n/a Pw:HR: -7.59% Pa:HR: 100% Distance: 80 ft Elevation Gain: 5 ft Elevation Loss: 0 ft Grade: 13.2 % (10 ft) Min Max Avg Power: 674 674 674 watts Heart Rate: 145 159 152 bpm Cadence: 17 87 44 rpm Speed: 0 19.4 9.1 mph Pace 3:05 0:00 6:36 min/mi Altitude: 727 732 729 ft Crank Torque: 150 1536 780 lb-in Peak 10s (671 watts): Duration: 0:10 Work: 7 kJ TSS: n/a Norm Power: n/a VI: n/a Pw:HR: -12.1% Pa:HR: 81.1% Distance: 176 ft Elevation Gain: 17 ft Elevation Loss: 0 ft Grade: 9.4 % (16 ft) Min Max Avg Power: 654 674 670 watts Heart Rate: 143 166 155 bpm Cadence: 17 87 49 rpm Speed: 0 20.6 11.7 mph Pace 2:55 0:00 5:07 min/mi Altitude: 716 733 726 ft Crank Torque: 133 1536 726 lb-in Peak 20s (494 watts): Duration: 0:20 Work: 11 kJ TSS: n/a Norm Power: n/a VI: n/a Pw:HR: -20.05% Pa:HR: 60.92% Distance: 474 ft Elevation Gain: 32 ft Elevation Loss: 0 ft Grade: 7.8 % (37 ft) Min Max Avg Power: 268 674 555 watts Heart Rate: 142 171 157 bpm Cadence: 17 96 56 rpm Speed: 0 24.2 15.0 mph Pace 2:29 0:00 3:60 min/mi Altitude: 704 736 724 ft Crank Torque: 133 1536 670 lb-in Peak 30s (472 watts): Duration: 0:30 Work: 14 kJ TSS: 5.3 (intensity factor 2.525) Norm Power: n/a VI: n/a Pw:HR: 3.84% Pa:HR: 12.55% Distance: 651 ft Elevation Gain: 41 ft Elevation Loss: 0 ft Grade: 7.8 % (51 ft) Min Max Avg Power: 382 510 475 watts Heart Rate: 148 160 154 bpm Cadence: 9 39 29 rpm Speed: 13.2 16.3 14.7 mph Pace 3:40 4:32 4:04 min/mi Altitude: 674 715 695 ft Crank Torque: 0 1067 293 lb-in Peak 1min (412 watts): Duration: 1:01 Work: 25 kJ TSS: 8.9 (intensity factor 2.286) Norm Power: n/a VI: n/a Pw:HR: 28.64% Pa:HR: 27.62% Distance: 0.22 mi Elevation Gain: 81 ft Elevation Loss: 0 ft Grade: 7.8 % (90 ft) Min Max Avg Power: 313 510 416 watts Heart Rate: 148 163 158 bpm Cadence: 9 78 59 rpm Speed: 9.6 16.3 13.0 mph Pace 3:40 6:16 4:37 min/mi Altitude: 674 755 717 ft Crank Torque: 0 1067 368 lb-in Peak 2min (336 watts): Duration: 2:03 Work: 43 kJ TSS: 12.3 (intensity factor 1.894) Norm Power: n/a VI: n/a Pw:HR: 18.91% Pa:HR: 20.41% Distance: 0.477 mi Elevation Gain: 131 ft Elevation Loss: 0 ft Grade: 5.4 % (136 ft) Min Max Avg Power: 258 432 347 watts Heart Rate: 140 159 152 bpm Cadence: 76 100 88 rpm Speed: 11.6 16.5 14.0 mph Pace 3:39 5:10 4:17 min/mi Altitude: 654 784 718 ft Crank Torque: 241 388 332 lb-in Peak 5min (258 watts): Duration: 5:00 Work: 83 kJ TSS: 21.8 (intensity factor 1.618) Norm Power: 303 VI: 1.1 Pw:HR: -57.72% Pa:HR: 41.54% Distance: 1.562 mi Elevation Gain: 192 ft Elevation Loss: 97 ft Grade: 1.2 % (95 ft) Min Max Avg Power: 94 432 276 watts Heart Rate: 139 159 146 bpm Cadence: 76 109 93 rpm Speed: 11.6 32.4 18.0 mph Pace 1:51 5:10 3:20 min/mi Altitude: 626 784 695 ft Crank Torque: 78 388 256 lb-in Peak 10min (245 watts): Duration: 10:03 Work: 163 kJ TSS: 42.9 (intensity factor 1.601) Norm Power: 299 VI: 1.11 Pw:HR: 18.33% Pa:HR: -36.19% Distance: 2.96 mi Elevation Gain: 345 ft Elevation Loss: 208 ft Grade: 0.9 % (148 ft) Min Max Avg Power: 23 532 270 watts Heart Rate: 147 164 159 bpm Cadence: 6 106 80 rpm Speed: 9.2 31.4 17.1 mph Pace 1:54 6:31 3:31 min/mi Altitude: 659 809 749 ft Crank Torque: 0 1091 258 lb-in Peak 20min (224 watts): Duration: 20:00 Work: 293 kJ TSS: 70.9 (intensity factor 1.459) Norm Power: 273 VI: 1.12 Pw:HR: -0.92% Pa:HR: 18.84% Distance: 6.424 mi Elevation Gain: 541 ft Elevation Loss: 420 ft Grade: 0.4 % (126 ft) Min Max Avg Power: 23 532 244 watts Heart Rate: 147 163 155 bpm Cadence: 6 109 87 rpm Speed: 9.2 31.4 18.7 mph Pace 1:54 6:31 3:13 min/mi Altitude: 598 809 699 ft Crank Torque: 0 1091 228 lb-in Peak 30min (226 watts): Duration: 30:00 Work: 441 kJ TSS: 107.8 (intensity factor 1.468) Norm Power: 275 VI: 1.12 Pw:HR: -0.49% Pa:HR: 15.86% Distance: 9.709 mi Elevation Gain: 830 ft Elevation Loss: 681 ft Grade: 0.3 % (152 ft) Min Max Avg Power: 1 532 245 watts Heart Rate: 137 164 153 bpm Cadence: 6 111 89 rpm Speed: 9.2 33.5 18.9 mph Pace 1:47 6:31 3:10 min/mi Altitude: 598 809 691 ft Crank Torque: 0 1091 228 lb-in  |
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#2
07-27.-2009
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| Re: What's the real FTP on Trainingpeaks? Read here: Alex's Cycle Blog: The seven deadly sins For starters I'd say, use your 14 mile TT NP minus 5-10 watts and verify in your coming L4 workouts (eg. 2x20 or 1x40).
__________________ "It takes all the running you can do, to keep in the same place." |
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#3
07-27.-2009
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| Re: What's the real FTP on Trainingpeaks? And when you finish with Alex's excellent blog on determining FTP surf over to wikipedia and read up on nettiquette: Netiquette - Wikipedia, the free encyclopedia Your post of all the summary data from your file is a classic example of what not to do if you expect free help on the internet... |
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#4
07-27.-2009
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| Re: What's the real FTP on Trainingpeaks? Not answering your q, but FWIW me thinks your CTL/ATL/TSS graph is probably way off. I think you probably have it(FTP) set really, really low on Peaks if it is showing such enormous TSS for the reasonably short rides.
__________________ -Meek "Some people train to look pretty. I just train so I can be the strongest man there is. And then again, I'm already pretty." -Magnus Samuelsson |
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#5
07-27.-2009
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| Re: What's the real FTP on Trainingpeaks? which one...normalized or real average? |
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#6
07-27.-2009
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| Re: What's the real FTP on Trainingpeaks? No problem Dave. Save your help for someone more worthy. |
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#7
07-27.-2009
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| Re: What's the real FTP on Trainingpeaks? Quote:
No worries, I won't bust your chops on this anymore but you'll get a lot more traction by posting succinct questions without all the nitty gritty and meaningless details. FWIW I suspect your FTP is ~255-260 watts based on the TT data above. Was the course rolling with a lot of climbs and descents or did you go out too hot and fade? IOW, why the big discrepancy between AP and NP for the TT? -Dave |
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#8
07-28.-2009
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| Re: What's the real FTP on Trainingpeaks? Quote:
you use normalized power to estimate physiologically, how hard you could have gone with a steady effort vs. one where your power is very variable (i.e. crit, hilly route etc)... if you do a flat TT you'll see that your VI will be about 1 (not variable at all) and ave power and normalized power will be about equal... so basically if you have a very variable workout and you want to know what you did physiologically in terms of sustainable power use normalized power. FTP is the power you can do for 1hr if you are fully motivated and rested which turns out to be about the power you do for a typical 20-30min interval i.e. just day in and day out.. not particularly rested or motivated. or you can take a 1hr crit that you did a lot of work in and use normalized power etc. |
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