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Intervals to improve 1 Minute Power?

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Intervals to improve 1 Minute Power?

Old 09-05-10, 07:28 PM
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Intervals to improve 1 Minute Power?

Hey guys,

So I finally got around to plugging all of my data into the power profiling spreadsheet. It turns out that my 1 minute power is off the bottom of the chart!!! No wonder I'm getting popped on the last lap of crits. Anyways, I'd like to train my weakness. What is the interval protocol to improve 1 minute power?

1. How long should the interval be?
2. What percentage of FTP?
3. What rest period in between?
4. How many should I do?

Any help is appreciated.

-s

Last edited by spessx; 09-05-10 at 07:33 PM.
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Old 09-05-10, 07:34 PM
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1 min intervals, all out.

A progressive approach would be to train FTP, VO2, AWC in order, then do 1min intervals for familiarization / pacing.
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Old 09-05-10, 07:52 PM
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uhm, I'm thiniking one minute intervals.

Forget percentage of FTP. Go as hard as your frickin can.

When you're bleeding out of your eyes, you've got the perceived exertion corrrect.
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Old 09-05-10, 08:08 PM
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Originally Posted by merlinextraligh
uhm, I'm thiniking one minute intervals.

Forget percentage of FTP. Go as hard as your frickin can.

When you're bleeding out of your eyes, you've got the perceived exertion corrrect.
LOL - Love it. What rest in between and how many should I do? Think I can get away with doing these twice a week?

-s
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Old 09-05-10, 08:13 PM
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read the sticky
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Old 09-05-10, 08:15 PM
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Old 09-05-10, 08:16 PM
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Originally Posted by spessx
LOL - Love it. What rest in between and how many should I do? Think I can get away with doing these twice a week?

-s
try 5 min rest...if you can tolerate these more than once a week youre probably not going hard enough.
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Old 09-05-10, 08:17 PM
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I actually advise against all-out 1' intervals. You should go hard, for a minute, but, depending on the person, you might only get one interval if you go all-out for the first one. When I say "all-out," I'm talking about a 1' test. Tests are not workouts. They are destructive.

So, I like 6x1 with a full recovery, or 1125211 pyramids (see the sticky mentioned above).

There's also a lot to learning how to ride a strong minute. You have to go out explosively. Don't pace it. Burn up your ATP in the beginning, then let the AWC take over.
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Old 09-05-10, 08:28 PM
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Originally Posted by waterrockets
I actually advise against all-out 1' intervals. You should go hard, for a minute, but, depending on the person, you might only get one interval if you go all-out for the first one. When I say "all-out," I'm talking about a 1' test. Tests are not workouts. They are destructive.

So, I like 6x1 with a full recovery, or 1125211 pyramids (see the sticky mentioned above).

There's also a lot to learning how to ride a strong minute. You have to go out explosively. Don't pace it. Burn up your ATP in the beginning, then let the AWC take over.
Thanks! I'll probably do your WRI 6x1's. Can I do these twice a week? What is AWC?

-s
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Old 09-05-10, 08:39 PM
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anaerobic work capacity
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Old 09-05-10, 09:01 PM
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I think one of the reasons 1 minute watts is off the chart for me too is because, unless racing under the right circumstances, its really hard to push yourself for that distance unless you are specifically trying to do 1 minute tests. I had the hardest time just completing one minute without coasting the last 15 or 20 seconds the first time I tried it. For whatever reason, thats the hardest 'test' that I have completed thus far, and I am not looking forward to doing them again!

The rest of the 'charted' time periods somehow happen enough organically during regular riding for me that I have an idea of my chart position without specifically trying to get there.
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Old 09-05-10, 09:07 PM
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Originally Posted by rffffffff
I think one of the reasons 1 minute watts is off the chart for me too is because, unless racing under the right circumstances, its really hard to push yourself for that distance unless you are specifically trying to do 1 minute tests. I had the hardest time just completing one minute without coasting the last 15 or 20 seconds the first time I tried it. For whatever reason, thats the hardest 'test' that I have completed thus far, and I am not looking forward to doing them again!

The rest of the 'charted' time periods somehow happen enough organically during regular riding for me that I have an idea of my chart position without specifically trying to get there.
Maybe I misunderstand how to get these numbers then. I was just pulling them out of a power profile for my last crit. I haven't done specific tests to see how much power I can generate for 5 seconds, 1 minute and 5 minutes. I have done ftp though.

-s
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Old 09-05-10, 10:38 PM
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Originally Posted by spessx
Maybe I misunderstand how to get these numbers then. I was just pulling them out of a power profile for my last crit. I haven't done specific tests to see how much power I can generate for 5 seconds, 1 minute and 5 minutes. I have done ftp though.

-s
Yeah, if you haven't tested 1' power, you don't really know where you are. There are a few here in the 33 who have tested highest in races, but it's not common. My best in a race is about 80W lower than testing.

To test 1' power, you need to start it by trying to break your 5" power record. Then keep going for your 10" power record. Rip through the 15" and 30" power records. Then set a new 45" and 50" power record, and drive it home until you see 1:02 on the computer. Every single pedal stroke is 100%, trying to break crap and rip your cleats off. All. Out. Nothing left. Very painful.

Doing the 6x1s is possible 2x/week. Just make sure they're a couple days apart. If the numbers are off on the 2nd one, you need more time. Make sure to take a week off of them every 4-6 weeks though.
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Old 09-06-10, 12:37 PM
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I was in the same situation. My 1' wasn't even on the chart. I did basically what WR reccomends above a few times. I'm on the chart now... the 1' all out intervals leave me feeling wasted, for the most part.

I complete them by riding around 20-25 m.p.h., then selecting a gear I would use for a 5" sprint. I standing sprint for around 15 seconds getting on top of the gear, shifting up and then basically trying to pop my eyes out for the remainder of the interval. Good times.

Last edited by HorsCO; 09-06-10 at 12:43 PM.
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Old 09-06-10, 01:35 PM
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Incidently, I have no idea what I am doing and I have only done about 500 miles total riding since I got my bike, (completely out of shape) but I found it easier to decide about where I wanted my number to be, based on the other charted numbers, push at 1000w (max is ~1250 for me) for about 10 seconds, then go as hard as I could for the rest, as opposed to going all out the whole time... If I gave it my legit all and broke my 5s record I could not finish strong enough to increase my 1m output... If your fat and slow, that might help!
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