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Old 03-17-08, 07:29 PM   #1
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What's your WRI™ look like?

Just wondering what shape people's 1m intervals take. I have a sprinter's profile, so I've got this big start to the intervals, and I'm not sure if everyone else's has the same shape. This would be for an all-out sprint followed by the worst 45s you can muster.

Here's mine. I clipped off the numbers, since I'm only interested in the shape. Not trying to boast about anything -- feel free to include or omit your scales:

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Old 03-17-08, 07:55 PM   #2
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Is this like an ink blot test?

It looks like a giant lizard climbing a very steep mountain with the sun shining on him. . . . .

at least that is what I see. . .
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Old 03-17-08, 07:58 PM   #3
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What's your WRI™ look like?
You know I get $0.10 every time that acronym is used.
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Old 03-17-08, 08:01 PM   #4
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something like that. Definitely more of a steady state effort, even though it doesn't feel like it.
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Old 03-17-08, 08:04 PM   #5
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Old 03-17-08, 08:05 PM   #6
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My WRI:



In retrospect I think I needed to sprint harder at the beginning. Of course, my max sprint effort is ~900 watts, so I wasn't too far off, seeing as I never sprint very well on the trainer.
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Old 03-17-08, 08:05 PM   #7
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With WR the y-axis units are horsepower. AND rpm. And I think the x-axis was days.
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Old 03-17-08, 08:07 PM   #8
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Both personal bests, done 9 months apart - very differently



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Old 03-17-08, 08:13 PM   #9
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Here's a good solid WRI- type effort. It's actually a bridging effort from a race a few weeks ago.

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Old 03-17-08, 08:48 PM   #10
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mike9903 yeah, your psychological profile is bike weenie
ElJamoquio you know I'm good for it. When we get up to $60 worth, send me some hubs, wires, and hoops, and I'll build you some wheels
You do WRI™ on a trainer?? Wow. You'll need to post when you knock some of these out on the road.
Kukusz The Y axis is brain cells burned during the effort
Snuffleupagus so, those are both PRs? Which one was a stronger average?
essamuli there's a good example of a race application for WRI™

Here's my bridge effort from the Tuesday Nighter last week (the lower dotted line is my FTP):
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Old 03-17-08, 08:56 PM   #11
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Here's what I came up with as my best 1 min, from a race, it so happens. I was quite surprised by the profile. Reverse WRI™?


My best minute includes coasting?

I will go out and try this WRI™ thing tomorrow.

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Old 03-17-08, 09:05 PM   #12
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Yeah, that's an ™IRW. You're going to have quite a graph to post if you did that bit after 2:10 of racing, and included some coasting
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Old 03-17-08, 09:12 PM   #13
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Umm cant we call it a 1 minute interval or is that not cool enough?

My best one minute efforts go both ways
Like the WRI graph if I'm attacking or bridging
Reverse of it if I am sprinting for a finish
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Old 03-17-08, 09:34 PM   #14
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It is amazing how flat the torque curve is. Every car engine designer would give their whole nutsack for a torque curve like that!
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Old 03-17-08, 09:52 PM   #15
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Umm cant we call it a 1 minute interval or is that not cool enough?

My best one minute efforts go both ways
Like the WRI graph if I'm attacking or bridging
Reverse of it if I am sprinting for a finish
No, "1 minute interval" isn't silly enough.
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Old 03-17-08, 09:57 PM   #16
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Fair enough, this is BF and a silly factor must be maintained.
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Old 03-17-08, 10:06 PM   #17
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Interesting question. Looking at peak one minute stuff it's everything from a less dramatic WR, to flat, to a reverse WR. The average uno minuto wattages of my 10 best all come in within a 40 watt range except for one race where it was 60 higher during a long uphill sprint finish that was too painful to think about. Huge cranking effort to try to hold onto third.
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Old 03-17-08, 10:22 PM   #18
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Interesting question. Looking at peak one minute stuff it's everything from a less dramatic WR, to flat, to a reverse WR. The average uno minuto wattages of my 10 best all come in within a 40 watt range except for one race where it was 60 higher during a long uphill sprint finish that was too painful to think about. Huge cranking effort to try to hold onto third.
So, was that a chainring shift in there about 3/4 of the way through? Or did you just catch the wheel you wanted, ease up for 5s, then have to jump again?

I guess that first 20s is probably what made the difference to get you the extra 60W?

It is interesting to see some race examples like this though. AWC is pretty clearly a component of the toughest part of the toughest parts of many races... bridging breaks, long finishing efforts, etc...

So, what's the best way to train AWC then? The WRI profile will get you into that AWC state the quickest, then the rest of the interval is spent just surviving with whatever AWC you have left.
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Old 03-17-08, 10:31 PM   #19
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I'm pretty sure it was big ring the entire time, but we cornered then it flattened to the line...

"You know Billy, we blew it" (Wyatt in Easy Rider)

I actually think the last burst got me the bigger number. Well, burst is stretching it...damn those wheelsuckers.

Best training? I'm kind of a work on your best stuff and your worst stuff theoretician. The middle will take care of itself and you won't have glaring holes for people to exploit.
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Old 03-18-08, 06:24 AM   #20
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I will have to mark this thread for 1-2 years from now when I finally get a PM so I can figure out my profile...

I know I do them right because after each interval, I look like a panting dog with my mouth wide open...
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Old 03-18-08, 06:42 AM   #21
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I'm pretty sure it was big ring the entire time, but we cornered then it flattened to the line...

"You know Billy, we blew it" (Wyatt in Easy Rider)

I actually think the last burst got me the bigger number. Well, burst is stretching it...damn those wheelsuckers.

Best training? I'm kind of a work on your best stuff and your worst stuff theoretician. The middle will take care of itself and you won't have glaring holes for people to exploit.
Yeah, I've just been working on my worst stuff and visiting my best stuff occasionally, and everything is coming up. I had been neglecting FTP for so long...
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Old 03-18-08, 07:01 AM   #22
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Snuffleupagus so, those are both PRs? Which one was a stronger average?
They're within 2 watts (585 sprinting at the beginning, 587 near steady state) of one another, steady state done in mid-June 07, and halfass-sprinting to failure done a few days ago.
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Old 04-10-08, 11:33 AM   #23
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I had to copy coordinates from Sport Tracks over to Excel to make a chart that was semi-useable. Numbers removed because they are embarrasing

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Old 05-09-10, 11:52 AM   #24
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From today
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Old 05-09-10, 01:20 PM   #25
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