I’m racing a 70.3 and would love to have a workout to run on my head unit that has my 70-75% FTP target constantly running. When performing an outdoor TR workout, I’ll get a step that’s something like “95% FTP for 2 mins” and my Garmin will show me this nice little dial with a +/- range (see attachment). My understanding is that it’s using the “Step Avg Power” for this dial and that can’t be created in a Garmin workout. Anybody have an idea for this?
you want 3-sec average power displayed? Thats what you get by default with TrainingPeaks and Garmin Connect. You have some additional options in Intervals.icu. Out of the 4, TR is the only one that defaults to Step Average Power and you can’t (easily) change it.
Why not just find a TR workout that has 70-75% for the appropriate amount of time, or create a custom TR workout?
Better yet, why not enter your data into best bike split, and run that as a workout during your race?
Unfortunately not 3 sec avg, it’s Step Average Power. Otherwise it would be a simple creation!
I haven’t been able to find a TR workout that has ~75% power for 2.5-3 hours and, IIRC, TR workout builder wouldn’t let me set the Step Target Power (or whatever it’s called)
Hmm… haven’t tried this. I’ll check it out
In this example 214-234 watts is the target range. It’s roughly 70-75% if your FTP is about 310 watts.
Your actual lap power (step average power) in that picture is 0 watts.
Correct (this is just a random pic I grabbed from the internet). But you need to set that Step Average in the workout you create — which is what I’m trying to figure out how to do. The range of values are just calculated as some percent +/- that target value.
This.
Easy to do in TrainingPeaks and Garmin Connect and Intervals.icu
Here is how to do it using Intervals:
3 hours with 70-75% displayed on Garmin, and using Step Avg. Pwr.
Garmin Connect and TrainingPeaks do not offer Lap Power ( = Step Avg. Pwr.)
I prefer 3-sec power on the Garmin:
That is the default for TrainingPeaks and Garmin Connect.
Why do you need the step avg power? It’s generally thought you should target power (e.g. 3s) and let the “step” (=lap) average be what it is. Look after the workout for validation.
This way you also get better at feeling your effort (RPE). Many experienced triathletes can hear “ride at race pace for an hour” and be bang on in target range.
If you target step average, you end up compensating the past, which is not the goal.
Set Up a custom screen and you can have what you want Creating a Custom Garmin Screen – TrainerRoad
At the moment (although I haven’t used it in anger, preferring the simplicity of my 130+) my 1030 is set up like:
I’m using the IQ widget ‘TarPowRange’ but I think if you use ‘Workouts’ > ‘Target’ it’ll give you a range power, if youve selected a box big enough to show it. But AFAIK only TR gives you step average power, sometimes useful, sometimes not. So Ive added the ‘Lap Power’ box in the top right corner, which is basically the same thing.
It seems like you are making it more complicated than it needs to be.
This would be my recommendation too. If you need the power target displayed because of race brain, a Sharpie and some masking tape on the stem/BTA Bottle/Garmin is all you need.
Also, most power targets given for triathlon are NP and not AP, so something else to consider.
Running both simulatenously
shew… thanks… wouldn’t have figured it out without your help!
