Power Duration Model Testing (Two Weeks)

Author

Sean Vintin

All plans by this Coach

Length

2 Weeks

Typical Week

3 Bike, 3 Day Off

Longest Workout

1:33 hrs

Plan Specs

cycling road cycling advanced masters time goal power based tss based

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Summary

Includes Structured Workouts

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You’re in good shape, but you want to be in great shape. Maybe it’s because you’ve got a sportive or a crit coming up, or you just want to feel stronger and go for longer on the bike when you’re out on a weekend ride.

The only place to start (and finish) is by testing – If you are not assessing, you’re guessing!

The power duration model (PDM) is an estimate of the relationship between time to exhaustion and work rate during both anaerobic and aerobic exercise. The main benefit of the PDM is having a robust mathematical description of your power-duration relationship. This provides quantitative in-sight into your unique abilities and paves the way for other useful analyses.

This two-week training plan will guide you through the process of establishing your PDM and includes quantification of the following:

1) Neuromuscular Power: 5-15 seconds. The lactate anaerobic metabolism is the basic energy system ensuring motor activity (phosphagen system).

2) Anaerobic Capacity Power: 30 seconds to 2 minutes. Motor activity of high intensity is primarily supplied with energy by the anaerobic lactate system (anaerobic glycolysis).

3) Vo2Max: 3-8 minutes. From this period on, the aerobic system is dominant, but the portion of anaerobic lactate metabolism can still be large (anaerobic and aerobic glycolysis).

4) Steady State/Endurance Power: Approximately 10 minutes to several hours. Motor activity is ensured by the aerobic energy system from more than 90% (oxidative system).

I am happy to answer any questions via email and can provide advice on nutrition, methodologies, terminology and lessons learned from my own personal experiences.

This training plan is Zwift and TrainerRoad compatible.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 03:13

Big Development Coaching

Big Development Coaching

I offer personalised and customised training plans based on the fundamental principles of exercise physiology so you can train smarter, accelerate progress and peak at exactly the right moment.

My training plans include power-duration testing and block periodisation / progressive overload that have been intelligently designed, with shorter sessions mid-week and longer endurance work on the weekend to provide structure, consistency and allow time for your friends, family and career.

Back to Plan Details

Sample Day 1

0:55:30
142TSS
20sec Power Duration Test

The power distribution model (PDM) is an estimate of the relationship between time to exhaustion and work rate during both anaerobic and aerobic exercise. The main benefit of the PDM is having a robust mathematical description of your power-duration relationship. This provides quantitative insight into your unique abilities and paves the way for other useful analyses.

First up is Neuromuscular Power: 5-15 seconds. The lactate anaerobic metabolism is the basic energy system ensuring motor activity (phosphagen system).

Today you're going to bury yourself for 20 seconds. These arrive after a good long warm-up at about 47 minutes into the session. They are actually 30 seconds in length to give you time to spin up before you empty your soul.

There are two of those ~20 second efforts. Consider the first one a practice, but do not take it easy as there is no third option.

Sample Day 3

0:50:45
53.7TSS
1m Power Duration Test

Prior to completing this maximal effort, the session includes a range of intervals that will allow you to get a feel for your target 1 minute maximal power.

Anaerobic Capacity Power: 30 seconds to 2 minutes. Motor activity of high intensity is primarily supplied with energy by the anaerobic lactate system (anaerobic glycolysis).

Anaerobic glycolysis is the main metabolic pathway used in the setting of limited oxygen supply during exercise. It is used during high-intensity, sustained, isometric muscle activity. It is inefficient from an energetic standpoint and produces only two ATP molecules per glucose molecule, which is 19 times less than the full energy potential of a glucose molecule. Despite its inefficiency, it is a rapid process, approximately 100 times faster than oxidative phosphorylation. The final step in the pathway is conversion of pyruvate to lactate, which leads to accumulation of lactic acid.

Sample Day 5

1:03:00
63.3TSS
4min Power Duration Test

The power distribution model (PDM) is an estimate of the relationship between time to exhaustion and work rate during both anaerobic and aerobic exercise. The main benefit of the PDM is having a robust mathematical description of your power-duration relationship. This provides quantitative insight into your unique abilities and paves the way for other useful analyses.

Today we look at Vo2Max: 3-8 minutes. From this period on, the aerobic system is dominant, but the portion of anaerobic lactate metabolism can still be large (anaerobic and aerobic glycolysis).

So we want your best 4 minute effort today. This pops up about 44 minutes into your session as 120% FTP, but give it everything you have and leave nothing on the road. We got this. I believe in you, you can do it.

Sample Day 7

0:59:40
94.2TSS
2 x 8 Minute FTP Test

FTP is an individual’s power output in watts, or work rate in kilojoules per second, at MLSS. It can be held for approximately 30 to 70 minutes (a 30- to 70-minute TTE) at a blood lactate concentration of 2-8 mmol1. The reason it’s a useful measurement is that it represents the balance between the breakdown of glucose to pyruvate (glycolysis) and the rate of pyruvate use by mitochondria (TCA cycle).

For 8 minutes you 'generally' want to aim for 125% FTP. But as you're not aiming for 'general', we're going to push this a little higher. The second 8 minute effort we'll aim for 130% FTP. We'll take the higher number between two back-to-back 8-minute efforts then
subtract 10%. The process; ride all-out for 8 minutes, rest for 10 minutes, ride all-out for another 8 minutes.

If you can go harder, do. If you can finish each effort with a sprint, do. This is testing, but it's also training.

Sample Day 9

1:05:30
85.3TSS
20 Minute FTP Test

The 20-minute test is a good estimate of your hour power and is currently what most coaches recommend, and athletes perform.

After a good warm up, get yourself mentally ready, take a few deep breaths and get yourself up to speed.

Following this test we'll have a good picture of you neuromuscular power, anaerobic capacity, maximal aerobic power and functional threshold power. It will be a great baseline which we can use to measure how you are improving.

Sample Day 12

1:33:30
114.1TSS
2 x 20 Minutes at 100% FTP

If we have correctly estimated your FTP from the previous test, this classic 2 x 20 minutes at 100% FTP workout should be just manageable.

This 'classic' verification method was developed by Dr Andrew Coggan. Hardly edge of the seat excitement, but it does bring results.

Power Duration Model Testing (Two Weeks)

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