{"id":56008,"date":"2023-11-06T17:00:00","date_gmt":"2023-11-06T16:00:00","guid":{"rendered":"https:\/\/www.bikeradar.com\/?p=631479"},"modified":"2023-11-06T18:46:10","modified_gmt":"2023-11-06T17:46:10","slug":"could-critical-power-be-a-better-alternative-to-ftp-for-training","status":"publish","type":"rss_feed","link":"https:\/\/c01.purpledshub.com\/cyclingplus\/rss_feed\/could-critical-power-be-a-better-alternative-to-ftp-for-training\/","title":{"rendered":"Could Critical Power be a better alternative to FTP for training?"},"content":{"rendered":"

Want a complete picture of your fitness? Critical Power could be the answer <\/p>

By Tom Bell\n \t\t<\/p>

Published: Monday, 06 November 2023 at 16:00 PM<\/p>

\n\n

A common way to assess cycling fitness is through the use of Functional Threshold Power (FTP) testing, but Critical Power is an increasingly popular way to assess a rider\u2019s strengths and weaknesses, as well as set training zones.<\/p>\n

FTP is commonly defined as the highest average power you can sustain for approximately an hour, measured in watts. Your FTP is usually estimated through a shorter effort, normally a 20-minute FTP test or a ramp test protocol.<\/p>\n

As a single figure, it\u2019s relatively easy to understand and numerous indoor cycling apps<\/a> offer ready-made FTP tests<\/a> and will calculate your training zones using the result.<\/p>\n

However, FTP testing has several limitations, including a lack of accuracy when using shorter test durations, the inability to understand the adaptations that have contributed to changes in fitness and a lack of relevance to some cycling disciplines. It can also be difficult to apply population averages on an individual level.<\/p>\n

As an alternative method for assessing cycling fitness, the Critical Power test can overcome many of the shortcomings of FTP testing and provide a more complete picture of your physiological ability as a rider.<\/p>\n

But what is Critical Power, what are the benefits of using Critical Power, how can you do a CP test and what can you do with the results?<\/p>\n

What is Critical Power?<\/h2>\n
\"Jack\n<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture>\n<\/div>
Critical Power suggests the maximum power you can hold for an extended time period.<\/span><\/figcaption> Chris Teagles <\/i><\/span><\/div>\n

Critical Power testing is borne from the principle that power output<\/a> above a certain \u2018critical power\u2019 follows a well-defined \u2018hyperbolic\u2019 power-duration curve as explained below.<\/p>\n

The curve can be defined by two variables: Critical Power (CP) and W\u2019 (pronounced \u2018W prime\u2019).<\/p>\n

CP<\/strong> is the power output you\u2019ll tend towards when riding at a high intensity, typically for around 30 to 40 minutes.<\/p>\n

W\u2019<\/strong>\u00a0is the amount of work (measured in units of energy or kJ) you can expend above the CP before you reach complete exhaustion.<\/p>\n

Similar to FTP, Critical Power provides an indication of your maximum sustainable power over an extended period of time.<\/p>\n

CP will generally be slightly higher than FTP (studies suggest around 9 per cent higher on average, although in my experience as a coach it\u2019s typically slightly less, around 4 to 5 per cent) but both can be interpreted in a similar way.<\/p>\n

Like FTP, a higher CP will generally mean you can hold a higher power during endurance cycling<\/a> disciplines, so it\u2019s a useful fitness benchmark for many cyclists.<\/p>\n

\"Bright\n<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture>\n<\/div>
The higher your Critical Power the better in long-distance events.<\/span><\/figcaption> Robyn Furtado \/ Our Media<\/i><\/span><\/div>\n

W\u2019 represents your capacity to ride above your CP. Having a larger W\u2019 is most important for short events performed above the Critical Power (such as short hill climbs), and for punchy disciplines such as criterium, cyclocross<\/a> and cross-country mountain bike racing<\/a>, which require frequent efforts above CP within a longer race.<\/p>\n

W\u2019 is sometimes referred to as \u2018anaerobic capacity\u2019 and, while this isn\u2019t strictly a correct interpretation, it can still be a useful generalisation to keep in mind to help make sense of your data.<\/p>\n

By completing several maximal efforts, you can determine your own CP and W\u2019 values. We\u2019ll cover how\u2019 to complete a Critical Power test, but first let\u2019s take a closer look at the benefits.<\/p>\n

Benefits of Critical Power testing<\/h2>\n
\"Indoor\n<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture>\n<\/div>
Critical Power provides a more comprehensive picture of your fitness, enabling you to target specific physiological adaptations.<\/span><\/figcaption><\/div>\n

Critical Power offers a more comprehensive picture of your physiology by providing data on both your maximum sustainable power and your capacity above this power.<\/p>\n

As a result, Critical Power testing is more widely applicable across a variety of disciplines and can help you to better identify key strengths, as well as specific areas to work on.<\/p>\n

Compared to FTP testing methods, CP testing also has greater validity, since it relies on fewer assumptions about your physiology and how energy is generated during a test.<\/p>\n

\"PONTCHATEAU,\n<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture>\n<\/div>
Critical Power testing will confirm if you need to improve your sprinting or sustained power.<\/span><\/figcaption> Luc Claessen\/Getty Images<\/i><\/span><\/div>\n

For example, some cyclists will be more aerobically strong, and others more anaerobically dominant. CP helps to reveal what this balance is on an individual basis, unlike FTP as a single figure.<\/p>\n

This is particularly useful if you\u2019re an outlier from the \u2018norm\u2019, where FTP estimates can be as much as 10 to 15 per cent out at an individual level.<\/p>\n

Once you know your CP and W\u2019, you can also use the relationship between these variables to estimate the specific power you can hold over a given duration. This is particularly helpful if you\u2019re looking to figure out how to pace race or training efforts, or to set accurate intensity targets.<\/p>\n

Disadvantages of Critical Power testing<\/h2>\n
\"BikeRadar\n<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture>\n<\/div>
While a Critical Power test provides more data than an FTP test, it\u2019s still not as comprehensive as a lab test.<\/span><\/figcaption> Simon Bromley \/ Immediate Media<\/i><\/span><\/div>\n

CP testing is not without its limitations.<\/p>\n

First of all, it requires at least two maximal efforts, so can be a little more time-consuming than some FTP tests. Plus, you\u2019ll either have to do a bit of maths to calculate your CP and W\u2019 values or use an online tool to do the calculations for you.<\/p>\n

\"Six\n<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture>\n<\/div>
External factors, such as nutrition, impact upon your test performance.<\/span><\/figcaption> David Caudery \/ Immediate Media<\/i><\/span><\/div>\n

Like with most testing methods, your results will be subject to your performance on the day, which can be impacted by numerous factors such as motivation, fatigue, fuelling, hydration status, and so on.<\/p>\n

While more information can be gleaned from a CP test than an FTP test, it still can\u2019t tell you everything. For example, if your W\u2019 goes up, it can be unclear whether this is due to an increase in your ability to produce energy anaerobically (without oxygen), or whether it represents an improvement in your aerobic fitness (e.g. VO2 max<\/a>).<\/p>\n

To get this level of insight, you may need additional data from a laboratory, but Critical Power offers an effective means of field testing for everyday riders who don\u2019t have access to a lab. You\u2019ll only need a power meter<\/a> on your bike or smart trainer<\/a>.<\/p>\n

How to do a Critical Power test<\/h2>\n
\"Jack\n<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture>\n<\/div>
We\u2019ve outlined a two-test and four-test method for testing Critical Power involving maximal efforts.<\/span><\/figcaption> Chris Teagles<\/i><\/span><\/div>\n

There are various methods for testing Critical Power. Here we\u2019ll run through a two-test method and a more complex four-test method.<\/p>\n

Two-test method<\/h3>\n

One validated method is to complete a three-minute and 12-minute maximal effort.<\/p>\n

These efforts can be performed on separate days (after a thorough warm-up), or within the same session, separated by at least 30 to 40 minutes of rest or gentle riding.<\/p>\n

The efforts should be paced, with the aim of power output being as consistent as possible across each effort.<\/p>\n

Once complete, CP and W\u2019 can be calculated using the following equations:<\/p>\n

\"Critical\n<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture>\n<\/div>\n

P\u00b3 is the average power over the three-minute effort, and P\u00b9\u00b2 is the power output over the 12-minute effort.<\/p>\n

If that looks complicated, here\u2019s a step-by-step guide to doing your own calculation:<\/p>\n

Calculating Critical Power<\/h4>\n
    \n
  1. Multiply the average power you held over 12-mins by 12<\/li>\n
  2. Multiply the average power you held over 3-mins by 3<\/li>\n
  3. Subtract the number calculated in step (2) from the number calculated in step (1)<\/li>\n
  4. Divide the number calculated in step (3) by 9. This is your Critical Power<\/li>\n<\/ol>\n

    Calculating W\u2019<\/h4>\n
      \n
    1. Subtract the average power held over 12-minutes from the average power held over 3-minutes<\/li>\n
    2. Multiply the number calculated in step (1) by 0.24. This is your W\u2019.<\/li>\n<\/ol>\n

      The first couple of times you do this testing, your results might be impacted by imperfect pacing, but with some familiarisation, you should be able to achieve reliable results and start tracking changes in your fitness with more confidence.<\/p>\n

      Four-test method<\/h3>\n

      To get more accurate CP and W\u2019 estimates, you can include one or two additional maximal efforts in your calculation. Adding more test efforts means any sub-par performances will have less influence on your CP and W\u2019 values.<\/p>\n

      These efforts can last anywhere from three minutes to around 20 minutes, but we\u2019d recommend adding a five-minute effort and (optionally) a 20-minute effort to the three and 12-minute efforts described above.<\/p>\n

      These additional efforts should be done on separate days from your original test. To find your CP and W\u2019 values using this method, you can use an online Critical Power calculator<\/a>.<\/p>\n

      How to use your Critical Power results<\/h2>\n
      \"Zwift\n<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture>\n<\/div>
      You can use a Critical Power test to identify your weaknesses, monitor progress, set training zones and pace yourself.<\/span><\/figcaption> Our Media<\/i><\/span><\/div>\n

      There are a number of ways that Critical Power data can be used to inform your training, including identifying your weaknesses as a rider, monitoring your training progress, setting training zones and pacing an effort.<\/p>\n

      Identify your weaknesses<\/h3>\n

      Compared to FTP<\/a>, Critical Power can help give a better idea of the size of your aerobic and anaerobic capacities, and thus help you understand which of these you may need to work on most.<\/p>\n

      Although not always true, a larger W\u2019 will generally indicate a bigger \u2018anaerobic capacity\u2019 \u2013 or, in other words, a greater ability to produce and sustain power through anaerobic systems (without oxygen).<\/p>\n

      It\u2019s not possible to give generalised benchmarks for what a \u2018high\u2019, \u2018medium\u2019 or \u2018low\u2019 W\u2019 is because this depends on how well-developed your aerobic fitness (or VO2 max<\/a>) is, as well as other factors such as gender and muscle mass.<\/p>\n

      However, for a moderately trained male endurance cyclist of average body weight, completing around 8 to 10 hours of training per week, an optimum W\u2019 would be around 16 to 20kJ.<\/p>\n

      Very well-trained male cyclists do well with W\u2019 values in the low to mid 20s. For females, optimal W\u2019 values are around 11 to 15kJ for moderately trained and 14 to 18kJ for well-trained cyclists.<\/p>\n

      \"ANDORRA\n<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture>\n<\/div>
      Punchier disciplines such as cross-country racing demand a higher W\u2019 value.<\/span><\/figcaption> Photo by Piotr Staron\/Getty Images)<\/i><\/span><\/div>\n

      More steady-state disciplines, such as sportives and gran fondos<\/a> will benefit from W\u2019 values at the lower end of the ranges above, whereas punchier disciplines such as criteriums, cyclocross and cross-country MTB will benefit from W\u2019 values at the higher end.<\/p>\n

      However, if you build your W\u2019 too far, then this can come at the expense of your endurance and threshold power. Thus, only cyclists competing in short events such as track sprints or short hill climbs will want to build their W\u2019 much beyond the ranges above.<\/p>\n

      If your W\u2019 is already in the right range or is a little too high, you\u2019d likely benefit from focusing mainly on building your aerobic fitness and, subsequently, your CP figure.<\/p>\n

      Monitor your progress<\/h3>\n

      Critical Power testing can be used to understand how your fitness is changing. We\u2019d recommend testing your CP and W\u2019 every 12 weeks or so to evaluate whether your training is having the desired effect and your fitness is progressing in the right way for your training goals.<\/p>\n

      Set training zones<\/h3>\n

      Training zones<\/a> are commonly defined based on percentages of FTP, typically with 5-7 zones, with a common six-zone system developed by Dr Andrew Coggan shown below:<\/p>\n

      <\/colgroup> \n
      \ufeffZone<\/th>Name<\/th>Heart rate (% of threshold HR)<\/th>Power (% of threshold power)<\/th>Typical duration<\/th><\/tr>\n<\/thead>\n
      1<\/td>Active recovery<\/td>Less than 68%<\/td>Less than 55%<\/td>n\/a<\/td> <\/tr>
      2<\/td>Endurance<\/td>69-83%<\/td>56-75%<\/td>3+ hours<\/td> <\/tr>
      3<\/td>Tempo \/ Sweetspot<\/td>84-94%<\/td>76-90%<\/td>20 mins to 1 hour<\/td> <\/tr>
      4<\/td>Threshold<\/td>95-105%<\/td>91-105%<\/td>10 to 30 mins<\/td> <\/tr>
      5<\/td>VO2 max<\/td>More than 106%<\/td>106-120%<\/td>3 to 8 mins<\/td> <\/tr>
      6<\/td>Anaerobic capacity<\/td>n\/a<\/td>More than 121%<\/td>30 seconds to 3 mins<\/td> <\/tr> <\/tbody> <\/table>