What Power Output Is GOOD? Watts, FTP, Power Data. Cycling Academy.

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All right welcome to cycling Academy which I buy 3 2 1 go on this episode I am going to answer a very hot question which is what is the good power output if you are super beginner or quite advanced amateur cyclists and it just got power meter all you’ve got the turbo

Trainer with which estimate your power data you would like to tell are you good enough for the local creeks or MTB race or triathlon just by looking at the numbers and so I’m going to do it in a couple of minutes right now for the beginners I’m willing to strap you with

The transmitter so that you can see my heart break which is 103 feet per minute right now super recovery level and the power which is 131 that means how much work I am doing right now so what is the good power output I’m gonna go with with you through different training zones and

Then I’m going to tell you what power you should be able to sustain in order to do well in cat5 cut for cut 3 on some quiz or MTB races and let me also be a pro rider alright so what I’m doing right now is just the first zone both my

Heart rate and my power zone I will tell you at the end also how are we going to estimate your level of intensity if you don’t have a power meter and you want to train with me or the next session so stay stay with me for that I’m just

Going to change the here and go bit higher this is let’s say up to 180 on my level this is like recovery right or recovering between the intervals let’s go to the second zone and that would be here and just to make a long story short

What you see digit 2 as the first one on your power data often that means you will do well in cat5 or some beginners rate you have to think comfortable over 200 watts not for a minute or two but for an hour and more so that’s it

As you can hear my breathing becomes deeper but I can go for hours with this number 200 now I’m going to go with you bit higher and that would be my last FTP test when I did 271 what for 20 minutes so my FTP functional pressure power is 2

To the 555 it says the gear this way for the power to stabilize okay that would be my maximum power I can sustain for 20 minutes and it will take 95% of that and go to around 255 I should be able to go for an hour and

That’s the power output which will allow me in : in the races with 600 800 riders to be in the first hundred in the open category so so all each category first hundred my category I’m 37 years old this year that would be maybe 30 something around 30 okay now super

Exciting question how much power you should be able to sustain to be really good and that’s quite easy if you can see over 300 watts wide open okay so that will be here I’ve been listening to polka with Jeff kabushiki today and he said a rough

Number if you want to be really good he’s a champion multiple times of Canada you should be able to sustain around 300 Watts so all right so if you feel comfortable here very good for myself if I feel comfortable as to mystify that’s pretty average not bad at all

All right and of course Friday we’ll be able to say 100 watts at 500 watt per minute which is a lot all right let’s change the resistance and gonna sum up some of the things I said cool as you can see the power went down to under 100 squat it’s like

Nothing but my heart rate is still up so my heart is still in zone force where power zone 1 and my heart still working hard to clean those muscles to provide oxygen a fresh block to this tired tired muscle and as I’m recovering right now

It will go down back to to wear a static all right so being able to sustain 270 watts for an hour I would say go for all the rest if you can but especially especially in these road races that criteria there is another topic lets you shoot really it go get

Deep into and that’s the breakaway because I can sustain 260 for a long time but if some other guy would have the FTP just around my city but they will be able to sustain 400 watts for one and a half minutes and I won’t I get dropped analog array it’s

Different with the MTV or cross-country races where you can be dropped get dropped on the uphill you need power for that strength of your muscle tone your muscles core whole body actually but my pain it’s easier to get dropped on the road than on the on the terrain on the

Mtv by so beginners try to feel comfortable over 200 watts and go upward of course if you are really racing oriented try to go access to 300 watts as you can and then I would say get a coach we get a coach I’m sitting right

Now at 255 for my FTP so I can sustain 270 for 20 minutes and I would love to go close to 300 of my xep this year which is a lot a lot of a difference but since I’m just coming back to racing we always kiss high numbers at the

Beginning and then the increase in our wattage will be smaller and smaller and smaller and the pro cyclist ladies you know fight for 1 2 3 5 walk so that’s it for what is the good power output let us know in the comment section what is your

STP for how many years have you been training or erasing are you road cyclists are you MTV cyclists so that we all know how are you doing and then for those who will be training with me on my training sessions you don’t need power output the speed is something that

That’s the basics on the turbo trainer and here’s by having your speed and how you feel you will be able to go quite far with your training so stay tuned for that thanks so much watching be a guy