I'm from Brazil I really like your videos, very high quality

Hi @Tom, I recently started measuring my HRV every morning together with some scoring metrics to gauge my day. I am just wondering if there's any relationship between this test and HRV. While I like the LSCT as it will act as my warm up, will doing it with my known my normal HRV range is like duplicating the resource?

Fantastic video. Thanks!!

sup tips i am goner use them🚵

Great info 👍, done test yesterday 3,5,12 but on same day I think I’ll need to re do maybe 3,5 day 1 and 12 on separate day it’s too much as you maybe not get the most out of 12min fatigued, my Wprime was very high at 28 and CP low at 242, this wouldn’t really be my profile at all

Is it possible to go negative at w'? Sauce-tools in strava gives a visual in this, could i also use that as a test. In a race (when w' was at 20 kJ) i ent to -19 kJ, does that mean i should set it to ish 40 kJ (seems quite consistent with your calculator) or is it inacurate and should indicate that i was quite spent... Thanks for an interesting video. This consept makes a lot of sense and should help with understanding performance and pacing in races..

W video

Thank you Tom Bell, interesting video. i may have to add a workout similar to the one described.

This is a list of WHAT to do, not really HOW.

After about 3 years the last Keurig stopped working kzbin.infoUgkxBrV-RbF5Nk0Rlt9i15aao-YMzqzTG8Vf initially was able to unblock, however eventually we couldn't fix. That one was a replacement unit sent by the manufacturer after we had problems with our very first Keurig. This works fine (lol, at least for now) however I didn't realize the water reservoir was so much smaller than our prior unit. With 2 people having one or two cups of coffee each morning, it seems like I'm refilling it daily. Otherwise just happy to have the convenience of pod coffee vs. making a morning pot.

Thank you Tom for clarifying this Critical power concept! I find it extremely useful, and thank you for the online calculator.

Great info thanks. Also make sure you’re in the right gear on the start line.

Is there also an opportunity to share ERG workout files with other tp accounts?

who else is watching this the night before a race

Can we put more than 2 variables in the same graph ?

Special thanks for sources for further investigations. Currently I didn't perform formal testing, because it would interrupt my training. I just use the intervals as estimates. However. this test may provide a usable way for more frequently from testing and documentation. I will try it.

Great content, thank you. I like how you skipped the elementary issues and addressed what the more experienced racer might need to work on.

How hard is too hard for endurance work? I have been riding mine at 70-75% FTP for the last few months which has helped me to increase my overall workload and also resulted in my best TT performances. My average HR is usually 145bpm (72% max, 80% LTHR). I can hold a conversation but need to breathe every 6-10 words. If it helps, these rides are usually 1.5-2 hours at 245-255W and my 100-mile TT power (~4 hours) is 275W.

One of your best videos.

how about talking about guys that are 50+ years old... what would be a good way to train to increase our VO2 max. what kind of workout would be good.

Thank you this rily helped I used these tips for my last race and got 2nd place!

Hello! Would you say using Training Peaks is better on a PC or the app or does it not matter.? Most of the reviews and videos seem to be everyone using PC. I have an iPad that uses the app.

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Oh and a question,too. With this test we found our ability to sustain certain power for a specific duration. But what about our ability to produce it,over and over again? We use these results the same way for a 30’ short track race and the same for a 1:30h Xco race?

Very interesting content Tom!👏🏻👏🏻👏🏻

hey nice sharing

Very Interesting. I just cheated and plotted six of my personal best powers between 3 and 30 minutes onto a graph as you described and got a dead straight line with Critical Power of 199 Watts and W' of 12.6 kJ. As I weigh 58 kg's I can now see why I'm struggling to ride at 5 W/kg for 3 minutes on my favourite hill climb. Maybe I need to do some training !

Does it matter if you do the tests in or out of the saddle or a mix of both?

Thanks Tom. Predicting the TTE for a given power is seriously cool.

Hi Tom, although I note that a Warm-up is not required, would a short warmup impact the test? And if so why?

I am doing xc racing and can I know what bike you use

Great vid, very thorough. Got my first XC race this Saturday. I usually wear knee pads when I mtb ride, but I’m constantly seeing vids of XC races where no one is wearing pads, so I’m wondering if I should skip the pads that day. Thoughts?

Don't overcomplicate. I do a mixed intensity ten minute warm up, then hard three minute hill, followed by relaxed twelve minutes and repeat five times. Twice a week. Other variations as well depending on what I'm preparing for, but that's my favourite..

Solid tips

I can ride at 95% for 20 minutes. What does that mean?

Awesome tips, I will watch this video as a reminder before races from now on.

I was searching for lap to lap time

Nice content! Did you thought about use power targets instead of HR targets (Kind like inverted LSCT Test) an then evaluate/compare the test by the different HR results in each of these 3 zones?

Is it okay to play xc but my crank is 3by

If i cannot see the dislikes i move on unless there are a ton of likes for the view count

4:15 the theshold of <90-95% is confusing me. Why the range? If i did a 4x8 at 91%, should i try to push it to 92% next time? Or just increase the number of reps

Interesting video! Did you change the title of it? I think I watched it last year, but never properly understood it at the time. I like your idea to increase the power towards the end if the heart rate starts to drop, in order to prioritize staying above 90-95%+ of your max HR. As someone who has a relatively weak anaerobic engine, this strategy is actually quite effective because staying above threshold for the 2nd half is difficult (compared to an anaerobic-type rider) so any small power spike has the potential to really push me into the red. Your unique physiology needs to be considered for these efforts and there's no 'one size fits all'. I have recently become a true believer in the 'heart rate first' approach but without necessarily following this exact protocol. In other words, I don't worry so much about the exact intensities and structure as long as I get HR where it needs to be and can keep it nailed there for the duration. If I see it dropping, I'll throw in a quick sprint, or relax if I'm going to blow up too soon. I think this 'do whatever it takes' approach is not only optimal to YOUR physiology as a rider, but it's actually the most motivational because all the power targets and stresses disappear. eg. Sometimes I'll do a 1-5min effort near-max, then drop into a 30/30 workout straight after or maybe start with a 30/30 and decide to cut one of the recoveries short to get HR up quicker depending on how it's going. Dare I say, the HR-first approach is almost 'fun'!