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From Fellrnr.com, Running tips
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* '''Power at V̇O<sub>2</sub>max'''. This is one that cyclists may not refer to commonly, but is a very common intensity for HIIT workouts used in scientific research. For instance, the well-known [[Tabata]] workout is performed at 170% of the power at [[VO2max|V̇O<sub>2</sub>max]].
* '''W′'''. Pronounced "double-u prime", can be thought of as a measure of anaerobic capacity<ref name="MoritaniNagata2007"/>. It's the work that can be performed above CP, in Joules. W' is actually the shape of the power-duration curve. W' can be used to estimate the point of failure for anaerobic exercise, something that Golden Cheetah will visualize for you. So exercise above CP will result in a depletion of W', and when W' hits zero, you should be at failure.
=Estimating Power At V̇O2maxFrom Running Performance=
If you're a runner, there's a good chance you'll have no idea where to start in setting up a power based workout. I did a little research on the topic, and based on nine studies I found that you can get a rough estimate of power at V̇O<sub>2</sub>max from [[VO2max|V̇O2max]] which in turn you can estimate from your running performance. I refined that formula based on a study of 1,715 subjects that I found later<ref name="SilvaAraújo2015"/>.
* The first step is to estimate your [[VO2max|V̇O<sub>2</sub>max]], which you can do using my [[Running Calculator]] (or anybody else's as there are lots on the Internet.) You'll need to enter a recent race performance, though you could use a 5K time trial from training. For instance, a three-hour marathon represents a [[VO2max|V̇O<sub>2</sub>max]] of 54. (Cycling [[VO2max|V̇O<sub>2</sub>max]] is likely to be a little different to your running value, but it's good enough for this estimate.)
** Men: Watts/Kg = ([[VO2max|V̇O<sub>2</sub>max]] – 7.0) / 10.791
** Women: Watts/Kg = ([[VO2max|V̇O<sub>2</sub>max]] – 7.0) / 9.820
* Example, for a man with my [[VO2max|V̇O<sub>2</sub>max]] of 54, that's is ((54-7)/10.791), or 4.36 Watts/Kg. * Multiplied by the my weight in kilograms to get total power. Multiplying 4.36 Watts/Kg by 63 Kg gives 474 Watts. This gives a starting point for HIIT. While it's tempting to aim for interval intensities above your power at [[VO2max|V̇O<sub>2</sub>max]], I'd strongly suggest that for your initial intervals you start somewhat lower and build up. You can build up the intensity either over several sessions, or have increasing intensity intervals during a single workout. You'll also find that as you get use to the cycling, the power you can output will increase quite a bit. =Estimating Power At V̇O2max From Submaximal Incremental Test=If you know your [Maximum Heart Rate]] from a running test, you can perform a submaximal incremental test on the bike to estimate your Power at V̇O<sub>2</sub>max. Knowing your maximum heart rate requires a stress test, as it '''cannot be calculated'''! But, if you do happen to know your maximum heart rate, perhaps from a running [[VO2max|V̇O2max]] test, or perhaps from a ramp finishing kick during a short race, this is another approach to consider. Simply warm up, and then perform an incremental test, recording your heart rate. Make sure you don't get hot, as this will skew the results. I use to five steps going from 150w to 350w in 50w increments. The steps need to be long enough for your heart rate to stabilize, and you take the average heart rate from the last section of 30seach step. For instance, my results were 150w/137, 200w/144, 250w/155, 300w/166, 350/169. Plotting that in Excel gives R<sup>2</sup> value of 0.98. This predicts my power at [[VO2max|V̇O<sub>2</30ssub>max]] to be about 455w, starting which is close to the calculation above.=Measuring Power At V̇O2max =the best solution is obviously to perform a [[VO2max|V̇O<sub>2</sub>max]] test. If you're going to go through the pain and suffering of the maximal incremental stress test, then I'd recommend doing it at a lamp where they can measure your oxygen consumption. You could do a similar test at 50% home with a cycling trainer, but obviously you won't know your oxygen consumption unless you have the budget for lab great gear. Getting the incremental steps right seems to be a bit of a dark art. Typically the steps are 60 seconds long and going up by 10% each interval aim to produce exhaustion in 3-6 minutes. The increments need to be coarse enough to produce voluntary exhaustion, while fine enough to get give a sense reasonable precision. I've seen steps of how 25w used in research papers. You'll know when you handle 've hit [[VO2max|V̇O<sub>2</sub>max]] when the various wattagespower increases, but your heart rate does not. This deflection is considered the definition of [[VO2max|V̇O<sub>2</sub>max]], where work increases but oxygen consumption does not. Note that it's estimated that half of all subjects never demonstrate the heart rate/oxygen consumption deflection that's part of the definition of [[VO2max|V̇O<sub>2</sub>max]].
=References=
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