wattbikes at virgin - fitness test

[rouxtjie]

So I did the 3 minute test last night.

 

MMP 380W

 

I hopt to hit 400 before the 94.7. W/kg not too great though, I'm at 88 kg's

Nice Rudi....your zones:

Training Zone Power (w)

Recovery < 133

Zone 1 Basic 134 - 171

Zone 2 Basic 172 - 209

Zone 3 Intensive 210 - 247

Zone 4 Intensive 248 - 285

Zone 5 Maximal 286 - 323

Zone 6 Maximal 324 - 380

Supra-maximal >380

[Dustbug]

when setting your targets or trying to achieve certain levels make sure your cadence is similar to your average riding cadence otherwise it will all mean nothing. pushing 400w at 60 cadence compared to 120 cadence are 2 hugely different things and the effort involved will be vastly different, the same applies when looking at how the pros ride , yes their power is high for long periods but so to is their cadence compared to average joe.

[rouxtjie]

Managed one hour at an average of 225. Not sure if that is good, bad or ugly!! Was finished after!

hahahha nice

 

The one thing about these pieces of kit is that its focussed training....less is more type thing. Get a structured program based on your MMP and follow it. You will see big gains very soon.

['Dale]

Managed one hour at an average of 225. Not sure if that is good, bad or ugly!! Was finished after!

 

Depends on your weight...

But eina, that would've hurt if you're starting to work with watts for the 1st time.

[Nibali]

I feel so weak now, only averaged 190W with a 30min all-out session. What is a good W/kg figure to aim for?

[Pure Savage]

I must say the nicest thing about the Watt bike is you can see improvement, sometimes the times on the roads are affected by so many things. in 3 min test up from 380 to 410 to 422. Getting there ish.

['Dale]

I feel so weak now, only averaged 190W with a 30min all-out session. What is a good W/kg figure to aim for?

 

Very very roughly

4.5-5.5 over 30 mins

 

That'll warm you up.

['Dale]

I must say the nicest thing about the Watt bike is you can see improvement, sometimes the times on the roads are affected by so many things. in 3 min test up from 380 to 410 to 422. Getting there ish.

 

True hey

 

power doesn't bull****

 

Awesome stuff

[rouxtjie]

Please tell me about the 3 minute test. What exactly do you do?

MMP test aka 3min aerobic test. MMP = Max Minute Power...basically the highest avg power you sustained for 1 minute within the 3 minutes you were going balls to the wall.

 

The test itself is on the wattbike...just make sure you warmup properly before. Then go to the tests submenu on the wattbike and do the test.

 

It will give you watt number at the end...you use that to establish your training zones.

[Pure Savage]

How do you do this test?

 

If you go under tests on the Watt bike, look for 3 minute aerobic. Once you enter your weight, age and sex. you click enter. Then the next time you turn the pedals the test will start. Try keep between 90 and 100 RPM for the 3 min.

[rouxtjie]

Thanks. Going there this afternoon. Will give it a shot.

Gets better copperhead....for a limited time I will email you great 3 month structured program based on your zones...for free.

 

Get me that number and pm your email address...rouxtjie will do the rest.

[Nibali]

Thanks 'Dale. Now to up my game

[Spoke101]

I don't have a Virgin Active membership but just had a look at my race data from the weekend and my best 1min was 368w which I think is not to bad for a guy to only weighs 58kg.

Will try go do a MMP and see what the difference is.

[NotSoBigBen]

Gets better copperhead....for a limited time I will email you great 3 month structured program based on your zones...for free.

 

Get me that number and pm your email address...rouxtjie will do the rest.

 

Oi vey

[rouxtjie]

I don't have a Virgin Active membership but just had a look at my race data from the weekend and my best 1min was 368w which I think is not to bad for a guy to only weighs 58kg.

Will try go do a MMP and see what the difference is.

Not bad at all....w/kg wise...

 

Weight is much easier to influence than the watt part....

[Spoke101]

Not bad at all....w/kg wise...

 

Weight is much easier to influence than the watt part....

 

Thanks.

 

Weight in my case is extremely hard to influence due to genes, I can eat McDonald's all day every day and nothing will change.