Please evaluate my workout

macd said:

New to power training. What would you guess my threshold from the 20min test? Also, I have a climb that is 12 minutes long and I did it twice.

Would 325w be my FT? Sorry for the dumb questions, new to this.

The attached file is a .wko file. Just change the .txt to .wko The upload function wouldnt allow me to upload a wko file.

Thanks

You really need to do some formal testing. 2x20min w/5min rest would be a good place to start.

macd said:

New to power training. What would you guess my threshold from the 20min test? Also, I have a climb that is 12 minutes long and I did it twice.

Would 325w be my FT? Sorry for the dumb questions, new to this.

The attached file is a .wko file. Just change the .txt to .wko The upload function wouldnt allow me to upload a wko file.

Thanks

[font=Arial]My guess would be 310: as far as I can tell you didn't do a hard 5min effort prior to your test as I believe H.Allen suggests in TRWPM. In any case he knocks off 5 percent as I recall from the twenty min power attained in the test: so there you get 310.[/font]

[font=Arial]You did a couple climbing 10min efforts after your twenty min test of 295 and 320 (using your arms and torso in the process which might effect the estimate;per some "philosophies" of training) for an avg of 307. Taking your twenty min test and your two ten's you get an avg of 316 but I'm guessing you had the chance to "reload" a bit. Your 56min normalized power which encompasses the three efforts is 294. If it was a really hard and motivated effort you can go with 5percent of that per Coggan and that would take you to 310 on the high range.. As per the advice of illveonnitro you could test that range out with a couple twenty min efforts at 305-310 and see how they feel; if to easy bump your threshold estimate up: if crying momma go lower. Do you have any recent race data with which to compare your test estimate? [/font]