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FTP & VO2Max watts/Kg

Rich StanbaughRich Stanbaugh
in General Training Discussions

Hi - I'm trying to understand the implications of watts/kg numbers for FTP & VO2Max. I remember reading somewhere that, based on the measured VO2Max and FTP power levels, that there is some insight to be gained about cycling ability, training needs, etc.

I weigh 71kg and my latest tests were FTP = 250 watts (95% of 263) and VO2Max = 322 watts. On a watts/kg basis, this implies FTP ≈ 3.5 and VO2Max ≈ 4.5. When I look at these numbers on a Power Profiling chart (trainingpeaks.com) they show on different lines / levels (VO2Max is relatively stronger).

What does this tell me about training needs?

Please and thank you!

Comments

  • tim cronktim cronk
    @Rich.... It is believed that if you have a V02 to FTP ratio higher than 1.2 (yours is 1.288) you may benefit from more FTP work and less V02 work , as opposed to a ratio below 1.2 you may benefit from more V02 work... The plans have a good mix of both....
  • Mike RobertsMike Roberts
    Yep, what Tim said. I'm about your size (68 kg) and when I got my FTP to 255 last season, my Vo2 was 295. I can't even imagine 5 minutes at 322, so I predict a nice FTP bump for you . . . if you're willing to suffer a bit.
  • Al TruscottAl Truscott

    An added note … while w/kg *can* be stated for any interval of time, the way we use it to compare ourselves over time (or to each other) is FTP.

    As Mike says, you have some training opportunities to raise your FTP, based on that 5 min interval #. There's no need to simply pound FTP intervals to the exclusion of everything else. Anything from 80% sustained (30 min+) efforts thru FTP work (95-100% @ 8-20 minutes) and even a few judicious efforts in the 110-130 range will all help, with an emphasis on longer over shorter over the next 2-3 months.

  • Rich StanbaughRich Stanbaugh

    Thanks for the feedback - this is really helpful.

    This curve is build from the last few months of data... If I understand correctly, and I add emphasis to rides that are higher intensity and longer intervals, I will be looking to flatten the tail out after 5:00? Basically anything that is pushing wattage over/bigger than the curve after 5 minutes?

  • zwubazwuba
    Rich - it's most unlikely to have a "flat" power profile.
    Depending on your personal strengths and the sport you are doing your profile will look whatever it looks like. So for example you will most likely never have a very high 2'' power because you just don't train for this as there is no need in triathlon for sprint-power.
    Take a look at this article and also the downloads in the middle section -> http://home.trainingpeaks.com/blog/article/power-profiling

    IMHO the gap between your VO2 and FTP is not super-critical off the main-stream so I just would stick the the plans here which are much more on the FTP intervals side than VO2 so your critical power for 5-30' will increase automatically.

    Depending on wether your are going for IM or HIM the important CP values are found at the 5h and 2,5h mark image
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