Very solid sprint! I used to have a 345 ftp and I don’t think I ever crossed 1000 w in a sprint! Also, for a non-cyclist, you sure have a lot of bikes in your garage. 😀
Retesting after 3-4 weeks is the right idea. It's very clear that your legs are not used to the load of cycling. They adapt very quickly and your numbers will jump hugely. You'll also be able to reach a much higher heart and breathing rate. Once you retest you'll be good to go for at least 6 weeks.
Sufferfest user here. The 4DP full frontal is absolutely brutal. I swear the hardest 4DP test I did was the second because I both knew what was coming, knew what I was capable of, and knew exactly how much it was going to hurt. Rather than doing another full frontal in a few weeks, try the half-monty they just released. Your 1200 is impressive and definitely on par with a trained cyclist with 50% greater FTP. The first 12 weeks of cycling training can see incredible gains as you begin adaptation to cycling specific efforts, so I'm really interested to see where this goes. I've subscribed, so you are committed :p As for the reduction of the 1-minute effort it's important to remember where the 1-min effort was: after your 5 and 20-minute efforts. The fact that you're so high is an indication that you had more power left in the tank than they expected. I think it's likely due to fact that your legs hit a lactate production threshold before any kind of max aerobic threshold. The problem with including that inflated value is the impact on your training. Remember, the videos adapt to your 4DP profile. If you went with your given values, non-adjusted, then those specific sections of the videos may be much greater than they should be to produce effective training at your given ftp. You c l e a r l y don't need as much specific training to anaerobic capacity, and training to these higher values may be a detriment to your overall improvement. Not sure how this got recommended to me, but I enjoyed it. Great video.
You are clearly a very fit guy, your numbers are gonna go up massively as you train on the bike more. Excellent top end power, your 20min is very low for a guy who can put out that high wattage and run a 20min 5k (rapid). You’ll be at least 300w for 20min by the end is my prediction. Very good video, have subscribed.
Good on ya bro! I am always impressed that people are willing to show their Zwift races or training vlogs and sometimes even live. Thanks for your comment regarding the stability of the Kickr Bike. I am on the fence between the Kickr and the Stages bikes. I am 6'1" 200 pounds so the wobble factor on the Kickr did concern me but since it works for you... Those short maximal sprints are confusing. Zwift tells you to slow down until the sprint starts but you would have to be Pro rider in order to turn in a decent performance.
I’m 6ft1 and 218lbs I can attest the kickr is stable. It’s a great thing to work out on. And if you work long hrs or unsociable hrs and find it hard to get out. It’s perfect to have sat there ready for when you have a spare hr (+)
David Kelly I am 6 foot 2, 225 lbs. I bought the bike a week ago. Previously I owned the Kickr smart trainer 2018 model. In terms of stability the wahoo kickr bike is far more stable (read: stiff) than a road bike plus a wahoo kickr trainer. It is less stiff than a gym bike mostly because of the “climb” mechanism. To be honest the bike is almost perfect. The “flex” when sprinting does not detract from the experience. The bike is easy to set up, synchs seamlessly with the third party apps, feels like a real bike, is very quiet and easy to set up and looks great.
Nice video, very well put together. Just one point on your 5 second numbers. These 2 x 5 secs sprints are supposed to test your Neuromuscular Power over 5 seconds, not over a 10-15 seconds wind-up which was kind of what you were doing. You should be at the base-line power level at second zero, not already spinning flat out at close to your max. This is why your 5 second numbers are so far out of kilter with your other numbers. Try those again starting at the gun and spinning up as fast as you can and see how you do. Cheers an good luck.
No idea why this was recommended to me, but interesting to see. First off I have to say 1260 Watts for 5 seconds is quite impressive for a non cyclist no matter the weight. I can just hit over 1000W, but I don't really need a sprint and don't train for it. The one minute is also quite impressive to be honest. I assume from the numbers that you are around 100kg, but that doesn't really matter on a flat road. You could be the king of the town sign sprints as long as the ride is really easy. 5min and 20min as you mentioned are very low (no matter the weight really). I guess you will see some big gains in that area as you seem to be a fit guy. For comparison my 1min power is around 500W, but I can hold 300W for 20min while being a lot lighter, but that took me some years of training starting from no fitness at all.
I found the FTP test via Sufferfest is more beneficial than Zwift’s. I had better improvements through the 4DP test eg (July 19) 20 min 209 then currently (last test Nov 20) 20 min 268. Through Zwift I’ve sometimes lost 10 or so watts through their test. Well done with your result
There is a hack you can do for the button issue. You get a small washer that has an internal diamitter just larger then the little button under the rubber. Place this over the switch under the cover. This stops you pressing it while sprinting but you can still press the button with the end of your thumb ;)
When you're comparing your HR on a training cycle compared to running it's a fairly accepted practice of adding +10 to your baseline. So, your on the bike HR would be comparable to 164bpm if you were running. I would suspect that it would be in Zone 4 or 5 for you depending on your age.
Verry nice results, I might be wrong, but this kind of tests are ment to be done seated. The huge difference between 1min and 20 min is because most likely you have a fast twitch muscle type, similar to sprinters. However as a race things are slightly different, and even a short 10km race can be difficult. It's all about strategy and teamwork. My friend have a very strong sprint and he always getting dropped out from races by experienced riders, they just toast him fast and then he can't hold on...
I think that would annoy me if I slogged it out for a 1 min max effort and they reduced the score because it doesn't match their expectations. Surely they should take into account that some people are just explosive. Are you enjoying the platform? Think I might give this test a go.
Hi Mark, I have just bought a Wahoo bike and it’s failing to calibrate with zwift. Could you tell me if you need to calibrate it as it’s not a standard turbo trainer as zwift is failing and the wahoo app won’t allow me the calibrate it either? Would appreciate your help on this!!
The disparity between your 5sec/1min power and your longer efforts is insane. Reasonable powers for the short times, compared to very low power for longer ones
I’m just relieved that your ftp is lower than mine considering I’ve been riding for 10 years 😂 5 second power is impressive, I don’t think mine is that high. Another good way to find out if your 5 minute and 20 minute power are accurate is to do a zwift race and try and keep up with the pack, is surprisingly how deep you can dig to try and keep up.
mark lewis the early morning ones are only half an hour or so. I’ve only done 2 don’t think it would do me any good doing more than one a week at the moment, I’d be over training in no time
That might be the biggest disparity I've ever seen between sprint and FTP! I disagree, btw, wrt to 5min power. If you train consistently I think you will see 300+ Watt 5min power in short order. It's going to be so much fun for you! If you do a little consistent training you're going to see SO MUCH IMPROVEMENT! Jealous...
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Very solid sprint! I used to have a 345 ftp and I don’t think I ever crossed 1000 w in a sprint!
Also, for a non-cyclist, you sure have a lot of bikes in your garage. 😀
Retesting after 3-4 weeks is the right idea. It's very clear that your legs are not used to the load of cycling. They adapt very quickly and your numbers will jump hugely. You'll also be able to reach a much higher heart and breathing rate. Once you retest you'll be good to go for at least 6 weeks.
Sufferfest user here. The 4DP full frontal is absolutely brutal. I swear the hardest 4DP test I did was the second because I both knew what was coming, knew what I was capable of, and knew exactly how much it was going to hurt. Rather than doing another full frontal in a few weeks, try the half-monty they just released.
Your 1200 is impressive and definitely on par with a trained cyclist with 50% greater FTP. The first 12 weeks of cycling training can see incredible gains as you begin adaptation to cycling specific efforts, so I'm really interested to see where this goes. I've subscribed, so you are committed :p
As for the reduction of the 1-minute effort it's important to remember where the 1-min effort was: after your 5 and 20-minute efforts. The fact that you're so high is an indication that you had more power left in the tank than they expected. I think it's likely due to fact that your legs hit a lactate production threshold before any kind of max aerobic threshold. The problem with including that inflated value is the impact on your training. Remember, the videos adapt to your 4DP profile. If you went with your given values, non-adjusted, then those specific sections of the videos may be much greater than they should be to produce effective training at your given ftp. You c l e a r l y don't need as much specific training to anaerobic capacity, and training to these higher values may be a detriment to your overall improvement.
Not sure how this got recommended to me, but I enjoyed it. Great video.
You are clearly a very fit guy, your numbers are gonna go up massively as you train on the bike more. Excellent top end power, your 20min is very low for a guy who can put out that high wattage and run a 20min 5k (rapid). You’ll be at least 300w for 20min by the end is my prediction. Very good video, have subscribed.
Good on ya bro! I am always impressed that people are willing to show their Zwift races or training vlogs and sometimes even live. Thanks for your comment regarding the stability of the Kickr Bike. I am on the fence between the Kickr and the Stages bikes. I am 6'1" 200 pounds so the wobble factor on the Kickr did concern me but since it works for you... Those short maximal sprints are confusing. Zwift tells you to slow down until the sprint starts but you would have to be Pro rider in order to turn in a decent performance.
I’m 6ft1 and 218lbs I can attest the kickr is stable. It’s a great thing to work out on. And if you work long hrs or unsociable hrs and find it hard to get out. It’s perfect to have sat there ready for when you have a spare hr (+)
David Kelly I am 6 foot 2, 225 lbs. I bought the bike a week ago. Previously I owned the Kickr smart trainer 2018 model. In terms of stability the wahoo kickr bike is far more stable (read: stiff) than a road bike plus a wahoo kickr trainer. It is less stiff than a gym bike mostly because of the “climb” mechanism. To be honest the bike is almost perfect. The “flex” when sprinting does not detract from the experience. The bike is easy to set up, synchs seamlessly with the third party apps, feels like a real bike, is very quiet and easy to set up and looks great.
Nice video, very well put together. Just one point on your 5 second numbers. These 2 x 5 secs sprints are supposed to test your Neuromuscular Power over 5 seconds, not over a 10-15 seconds wind-up which was kind of what you were doing. You should be at the base-line power level at second zero, not already spinning flat out at close to your max. This is why your 5 second numbers are so far out of kilter with your other numbers. Try those again starting at the gun and spinning up as fast as you can and see how you do. Cheers an good luck.
No idea why this was recommended to me, but interesting to see. First off I have to say 1260 Watts for 5 seconds is quite impressive for a non cyclist no matter the weight. I can just hit over 1000W, but I don't really need a sprint and don't train for it. The one minute is also quite impressive to be honest. I assume from the numbers that you are around 100kg, but that doesn't really matter on a flat road. You could be the king of the town sign sprints as long as the ride is really easy. 5min and 20min as you mentioned are very low (no matter the weight really). I guess you will see some big gains in that area as you seem to be a fit guy. For comparison my 1min power is around 500W, but I can hold 300W for 20min while being a lot lighter, but that took me some years of training starting from no fitness at all.
Need a follow on challenge to the 4DP? Tour of Sufflandria, 27 Feb- 5 March would be that! It will rock your world.
I found the FTP test via Sufferfest is more beneficial than Zwift’s. I had better improvements through the 4DP test eg (July 19) 20 min 209 then currently (last test Nov 20) 20 min 268. Through Zwift I’ve sometimes lost 10 or so watts through their test. Well done with your result
@@MarkLewisfitness I’ve got mine next Tuesday hopefully improve all stages
They are good results!
There is a hack you can do for the button issue. You get a small washer that has an internal diamitter just larger then the little button under the rubber. Place this over the switch under the cover. This stops you pressing it while sprinting but you can still press the button with the end of your thumb ;)
I discovered the washers for a garden hose work well and are easy to find.
When you're comparing your HR on a training cycle compared to running it's a fairly accepted practice of adding +10 to your baseline. So, your on the bike HR would be comparable to 164bpm if you were running. I would suspect that it would be in Zone 4 or 5 for you depending on your age.
So, a question for you Mark. Is the 1-hour result of 155 your FTP? Might be a dumb question.....but I don't cycle YET! 🙂
Your 5 second power is very high, good luck increasing that. :D
Verry nice results, I might be wrong, but this kind of tests are ment to be done seated. The huge difference between 1min and 20 min is because most likely you have a fast twitch muscle type, similar to sprinters. However as a race things are slightly different, and even a short 10km race can be difficult. It's all about strategy and teamwork. My friend have a very strong sprint and he always getting dropped out from races by experienced riders, they just toast him fast and then he can't hold on...
I think that would annoy me if I slogged it out for a 1 min max effort and they reduced the score because it doesn't match their expectations. Surely they should take into account that some people are just explosive. Are you enjoying the platform? Think I might give this test a go.
0:05 It do be like that.
Edit: That was fun*
.
.
*to watch.
Hi Mark, I have just bought a Wahoo bike and it’s failing to calibrate with zwift. Could you tell me if you need to calibrate it as it’s not a standard turbo trainer as zwift is failing and the wahoo app won’t allow me the calibrate it either? Would appreciate your help on this!!
Update the App if you're using it on a phone or tablet. Otherwise just utilize Wahoo Fitness App to perform the spin down.
Seb Donnelly you never have to calibrate the kickr bike.
The disparity between your 5sec/1min power and your longer efforts is insane. Reasonable powers for the short times, compared to very low power for longer ones
I’m just relieved that your ftp is lower than mine considering I’ve been riding for 10 years 😂 5 second power is impressive, I don’t think mine is that high.
Another good way to find out if your 5 minute and 20 minute power are accurate is to do a zwift race and try and keep up with the pack, is surprisingly how deep you can dig to try and keep up.
mark lewis the early morning ones are only half an hour or so. I’ve only done 2 don’t think it would do me any good doing more than one a week at the moment, I’d be over training in no time
Probably your saddle is too far forward if your quads were exploding without your hr following.
Wheres Nixon his always at the back ground 😣
Yes I was not happy too bring Nixon back thank u
That might be the biggest disparity I've ever seen between sprint and FTP! I disagree, btw, wrt to 5min power. If you train consistently I think you will see 300+ Watt 5min power in short order. It's going to be so much fun for you! If you do a little consistent training you're going to see SO MUCH IMPROVEMENT! Jealous...