W/kg at high endurance pace/upper Z2/first lactate turn point?

There’s plenty of data out there re cyclists’ W/kg at FTP/5 min/1 min/sprint. But I’ve not found anything similar re W/kg at high endurance pace/upper zone 2/just below first lactate turn point. Can anyone point me towards any such data?

I’d also be interested to see any data on the ratio of this power to FTP across different cyclists.


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For elites ~3.8 W/kg (based on ISM and Brooks 2017, Leo et al 2020, Zapico et al 2007)

I have ~3.6 W/kg (which shows its limitations)


What durations are we talking here @sryke? I assume that factors in.

Durations? You mean how long one can ride at LT1/VT1? Hard to say, TTE at LT1/VT1 seems to be an absurd test :slight_smile:


Yep, that was what I was referring to - was just wondering if the w/kg’s you kindly posted we tied specific durations for which they are held for.

I suppose its more as long as they need to, whenever they need to :slight_smile:


Well trained, vo2max ~62, 10 years of training. These folks are not bad amateurs. However, vt1 w/kg is not super high. Guesstimate is ~2.8 - 3 W/kg. Not too high given their other characteristics. I guess it is fair to say, they would benefit greatly from a healthy dose of ISM Z2 training

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Elite triathletes (don’t know if long or short course) → ~ 3.7 W/kg



LT1 is probably around 4-5hour pace for most well trained athletes. For elite its probably 7-10 hours. Your heart rate will creep and the RPE will get high at the end of the ranges. My LT1 in peak fitness is around 3.31 w/kg and 3.75 w/kg LBP.

Yeah this look about right. I’d said you are high level amateur rider, IE: winning multi state races or pro rider at the levels depending on what discipline you race.

Well trained Japanese Olympic distance triathletes

The study cohort consisted of 17 well-trained, age-group male triathletes (Table 1) who met the following inclusion criteria: (1) regular training of at least five sessions per week for a triathlon competition; (2) not suffering from any present injury, which could have possibly hampered their performance, and nonsmokers; and (3) a minimum of one year of experience competing in triathlons. The median time for completion of the OD race based on pooled data was 2:16:13 h:min:s. The subjects were split into two groups according to the total time of the OD race. Participants with times not less than 2:16:13 were assigned to the faster group and those with times greater than 2:16:13


faster → 3.12 W/kg
slower → 2.71 W/kg

I’m around 3.35-3.45W/kg (220-230W) for an FTP of around 4.65W/kg (310W/kg) as an amateur triathlete. 5’ power is relatively shit I guess at about 5.7-5.8W/kg but that’s to be expected.

I ride at 240-245W NP for 2h15’-2h20’ and run a 1h30-32’ half off the bike in a 70.3 so perhaps that offers somewhat of an indication how long I could maintain upper Z2 on the bike.

“Mean LT1 cycling power was 251.3W (+/- 48.1W)”

So…nearly anything…lol

Normalize for weight and see if you come to same conclusion.

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Interesting data (the aggregate of the tables you posted in this thread) seems to support what I’ve been suggesting about relationships between fractional utilization. i.e. the lower the fractional utilization, the bigger the spread between the two thresholds. This isn’t a new idea, as supported by power duration curves, but can be changed through several different interventions.

Could you explain what you mean by fractional utilization? Sounds interesting.

In terms of ratio of power at first lactate threshold to FTP, the studies quoted here are finding it to be roughly 0.75-0.8 in the studied subjects. In my case it’s 0.8. Is it similar in your experience?

you can’t do this with the data. FTP is not what they measured in the studies. they not even considered the same def for the second threshold. 2nd threshold is tricky, forget it

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How do you fuel this type of work? As much as the higher zones?
Carb wise during the workout

Not as much as higher zones. Any more of an answer gets too personal to generalize.

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