Power Duration Model Testing (Two Weeks)
Sean VintinAll plans by this Coach
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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.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|3:13 hrs||1:33 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||3:13 hrs||1:33 hrs|