The chart on that page, and the original article describing these strength benchmarks, all talk about what you can do for 5 reps, not 1RM. I think @chad has also argued that in the context of strength training for health and cycling performance, there’s no reason to ever try to do a one-rep, maximum effort. (If your other hobby is powerlifting, of course… that’s different.)
As a general comment on the chart and page, it looks gorgeous, but I’m surprised it doesn’t have any description of the categories beyond “Climber / All-Rounder / Sprinter.” I thought the descriptions based on racing format or style (e.g., “Criterium Racers” benefiting from strength more than “Sprint Triathletes”) was a lot more useful in identifying the strength standard relevant to a reader based on their interests.
@Jonathan - this is great , but you did mention that there was an age variable that could be used as well. If not, what age category are you basing this on ? I’m 61 at 180 lbs and this puts me in somewhere between an all rounder and a sprinter.
Yes, I’m aware of that…but others might not pickup on that, thus the reason for my comments. Some beginners might not be aware of the need for periodization and might think that high weight, lower reps is a good way to start. It’s not. Gotta work up to it.
Technically … heavier weights (85%+ 1RM) with low reps (3-5 reps) would be training for absolute/max strength, not power. Moderate weights (45-65% 1RM) lifting at a high velocity with slightly higher reps (~6-8 reps), would be training for max power (i.e. velocity-based training).
Many athletes switch to velocity-based training in-season for their specific sport. Creates less fatigue and increases power output, both pluses once an athlete switches focus to sport-specific activities. Absolute strength is better developed during the off-season (when there is less focus on sport-specific activities), then only maintained during in-season. Just as @chad stated in a recent podcast, “strength maintenance” requires much less time and stress vs strength development/gain.
