I had actually planned to work specifically on my lagging one minute power this winter, and then Ollie on GCN had the same idea:
He and I are the same age with the same starting watt/kg 1 minute powers, so a nice coincidence.
Is anyone else inspired to have a go at this as well?
My starting one minute power was 776w at 98kg. I’d done over 770w three times and just gotten stuck.
Yesterday, chasing a lightweight friend up a 10% ramp, I managed to crank out 850w, which was a nice improvement. I also had 90km in the legs, with two efforts of 3-3.5 minutes at 560-570w. So I think that there is more in there currently, before I start any specific training.
My plan for winter is the reintroduction of targeted strength training, gain a couple of kilos of muscle and my eventual hope is 1000w for a minute, which would be just over 10w/kg.
1’ power is underrated for sure. Going from 776w to 1000w is a great goal, but it seems lofty given your starting point. The increase in anaerobic capacity needed to achieve that is massive!
This is my plan as well. Finally invested in a home gym and have been really been focusing on strength again. Big compound lifts and targeted leg work. If nothing else I become a healthier, more well rounded human.
It should be possible. I am coming at it from a zero strength training position, so there should be a lot of easy gains to be taken. I’m at 850w now, so only 150w to go. My best 30 second is 1037w and my best three minute is 618w, so the 1 minute at 776w was really lagging.
I’m in this boat as well. The last few years I slowly began lifting (and running) less and less in order to dedicate as much time to riding as possible. After a bad accident this past spring I decided I would rather be 30 seconds or whatever slower up some climbs and a place a couple spots lower in races. For me, worth the trade off to be healthier overall including chasing around my two young kids.
I don’t think that it’s actually a set ‘target’ that you aim for. It’s just a ‘block’ showing the duration of the interval to do at that time. The rider chooses the best power they can target for that. It specifically mentions shifting off ERG mode.
I personally would just do a free ride on TR to establish interval PR’s, and have in the past. I think it might be better to do it outside up a hill though.
This seems like a fun goal. I don’t have a good/recent established 1 minute PR. My 5 sec (1103), 15 sec (909) and 30 sec (695) are from this year. At around 71 kg, I do think I can improve on my (505) from a year and a half ago.
Hmmm…this looks like a fun project. I’ve never tried to do a max 1min effort to establish my max 1min power. I did an event last weekend where I did 925w for 30 seconds to breakaway and that was a PR apparently …I’m intrigued. I’m in!
Sure would be a good change of pace for awhile slamming out some high watt intervals in the prep!
As far as the Workout picker option to do this maybe… it is a decent option as you know your target! (if you decide or need to do it inside)
If you picked 1005 and ERG’d it - would it be your best best for the day? Maybe not! BUT it will hold you pretty good and close for a 62sec interval! (i’d add a sec or two! just incase).
If you’re using a SmartTrainer , another good option would be to just set your power setting from your heat unit or your SmartTrainer App.
My best ever 20min FTP test was in ERG - on long test you can easily just play with +/-% as you feel - but sure helped with pacing.
I only train outside, so I don’t have any experience with Ergs, but I don’t think that I would be able to do my best in that situation. I usually do my best power numbers when I have someone to chase, or I’m being chased. And then it’s on a hill. I have to be going uphill.
No, not anyone, literally only a small percentage of the world’s population who have the VO2 max potential, matched with the correct muscle type ratios.
I will never hit 1000w for a minute, otherwise I’d be spotted by a talent scout and I’d be riding for GB track team.
Anyone could try, I can attempt it this after despite not having ridding for a couple of months. I can’t hit 1000W for 1 second but that doesn’t stop me trying to hold it for a minute.
My fussy grammar aside, it’s an interesting Idea and ties into a suggestion/potential feature for plan builder using the ability of a LLM to interpret written phrases where instead of building to an event you say what you want to focus on for how long.
…I’m intrigued. I’m in!