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Goldencheetah w prime3/11/2023 ![]() These studies found that a 3AOT can detect relatively small changes in CP from training, such as increasing CP from 230 to 255w. There are several studies that have found the 3AOT gives a good estimate of CP/W'. The limitation of the test is that any pacing, even subconsciously, will overestimate CP and underestimate W'. Between 90 and 120 seconds, you should have depleted all your W' and you can only maintain your CP. ![]() This means that power output will be very high for the first few seconds, then drop off as you deplete your W'. This test must be "un-paced" where you go all out for the duration of the test. There's a simpler "3 minute all out test" (3AOT) that can estimate your CP. (One study found that CP occurred at around 83% of Max HR ). Given these results, several online calculators will give CP and W' numbers, though I'd recommend which has multiple models, including the 3-parameter model if you have 4 or 5 test results. ) A total of five tests should be performed. After a warmup, you do a fixed power workout that should cause your exhaustion between 3 and 15 minutes (durations less than 3 minutes may give an overestimate of CP. You need to perform each test needs while well recovered, so each needs to be on a separate day. The gold standard for measuring CP is to perform multiple tests to define points in the CP/W' curve. Again, you'll need to know your Running Critical Power. For longer races, other factors beyond W' depletion become the limiting factors, so it's less valuable there. An ideal pace will be one in which you deplete W' evenly over the race, reaching near zero at the end. The CP and W' can allow you to pace shorter races (30-60 minutes).I use Golden Cheetah which will show the W' balance as a curve for a workout. You can use these values to understand how stressful (and how practical) a workout will be. You can structure a HIIT workout based on your CP and W'. You can use Critical Power for HIIT on a bike trainer.To do this, you'll need to find your Running Critical Power (see below.) Critical Power can help define your running paces.This is a good way of evaluating the effectiveness of your training. Improvements in your Critical Power show improvements in your fitness.There are several benefits to knowing your Critical Power as a runner. Once your savings are gone, you must spend less than your income to build your savings back up. You could spend your savings slowly for a longer period, or quickly for a short period. If you spend your money faster than you earn it, you use up your savings. You can spend your regular income almost indefinitely and not run out of money. ![]() ![]() You could think of Critical Power as your regular income, and W' as your savings. Here's a financial analogy for Critical Power.
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