What is your W' bal(/anaerobic capacity) in Kj? Did you work to change it?

Training
20

Thanks. FWIW I seem to have high PP and ok long TP, while relatively weak from 10-sec to 5-min. Lately I’ve been doing a lot of 2+ hour endurance rides at 190 so that LTP seems reasonable. In particular 30-60 second max/hard efforts I find quite challenging, and if its more mental than physical I can see an argument in support for 20-24kJ. Or maybe that “strong PP / weak anaerobic / ok diesel” simply makes me an outlier and difficult to map onto a modeled curve.

In response to your check here a few datapoints, and some calcs:

TP

  • I’m not sending a lot of TP signals to any model
  • did a 276W / 32-min effort recently, it wasn’t a max effort, and unfortunately ended early so not the best signal. It was paced based on a 291W / 11-min “pretend you are doing a 20-min test” effort from a couple weeks prior

PP

  • past 90 days the top 5 are 1100 to 1127W and I haven’t been working on this, those were ad-hoc ‘work on coordination’ efforts at the end of a multi-hour endurance ride
  • top 15 over past year are 1100W to 1236W (from a 20-sec sprinterval workout last summer)
  • takes some focus and good cadence/incline-or-wind to hit 1200+ peak but it has been repeatable and data looks clean coming from my current Quarq and previous Stages gen3 (I have removed spikes from what appears to be 4 outliers on Stages at 1400-1600W)

Using the 276W and a week before 1078 PP on a ride ending hard push… and some random sensitivity analysis (not knowing the distribution of 30):

HIE = 34 * (1078-276) / 1000 = 27kJ
HIE = 30 * (1078-276) / 1000 = 24kJ
HIE = 26 * (1078-276) / 1000 = 21kJ

So lets use 26 and plug in some slightly higher values based on last 90 days:
HIE = 26 * (1127-280) / 1000 = 22kJ

Looking at “HIE = 30 (a variable) x (PP-TP)/1000” formula it reminded me its possible to use simple middle school geometry to cross-check, and as a ball-park first order approximation:

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W’ is more than 20kJ, and again its a simple rough ball park number. I picked 8-min because a) the contributions above and below the red diagonal are roughly equal so I can use half the area of the square, and b) the small contribution of area below/beyond 8-min so this rough W’ calc is a pretty decent lower bound for a reality check on other anaerobic capacity numbers (where each has different assumptions).

@baronbiosys your thoughts?