Cycling Strengths: How To Create Your Rider Power Profile

Do you climb like Chris Froome? Are you the local Mark Cavendish? Or do you power over the short climbs like Greg Van Avermaet? Find out what your cycling strength is using these tests.
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To find out what your strengths and weaknesses are as a cyclist, you will need to cause yourself some pain! After performing 5 second, 1 minute, 5 minute, and 20 minute power tests, you will be able to see you're strongest, and where you need to put in training.
Let us know what kind of rider you are in the comments down below 👇
If you'd like to contribute captions and video info in your language, here's the link 👍 gcn.eu/zl
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Types of cyclist we all know gcn.eu/7TypesOfCyclist 📹
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Let The Games Begin 3 - Björn Skogsberg
Psychadelic Background - Merlean (1)
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Leave us a comment below!

[@gcn]

Let us know what sort of rider you are in the comments below 👇

[@kiverrussell8369]

Global Cycling Network so pleased I have recently(ish) done these tests - they hurt a lot! I actually dug out and used that very Training Peaks chart, very useful and great to flag up to people. In fact all round useful video really, thanks :)

[@agohoppus]

Sort of a Puncheur :) I liked it. (5s - 16.347 / 1m - 7.887 / 5m - 5.587 / 1h - 3.737)

[@conteudoanimal]

mtb climber !

[@nooksak1]

A fat one lol

[@mouadait211]

i cant create my rider power profile because I dont have a powermeter . what can I do ??

[@roksraka9241]

i'm the type of rider who can't afford a power meter

[@11robotics]

join the club mate...

[@Drzhounder]

Ditto

[@alanherrera5421]

Oh boi...me neither...

[@garrycooper8967]

me too

[@eltribun]

Eat less, sell some clothes and furniture, and buy a pm! 😉

[@samueletonello3399]

The answer for the 90% of us, amateur followers, is very simple. We are all "All Rounders": slow in each sort of terrain.

[@revolutionarybishop2352]

where's my 10 mph gang?

[@mightyPants]

I am a commuteur.

[@ChrisMurley]

I'm a Cakeur. Top of the class in the coffee shop, rubbish at everything else.

[@MarvinMinky]

It should be in cycling terminology asap! Love it.

[@ChrisMurley]

it got picked for the GCN show. How chuffed am I?

[@rzeckner]

Prior to this video I had concluded that I was a sprinter based upon my rankings on Zwift sprints (good), climbs and laps (lousy). The analysis of my data using your methodology suggests I may be a puncheur, but given that my metrics all are near the bottom of the table, spectator is probably a better description.

[@javorgeorgiev6130]

I was terrible at everything when I first got on the bike, so I focused on what I found most flashy and difficult at the time - climbing. I don't really need to measure much. I went from being unable to finish the first kilometer to maintaining multiple sprints to the top on relatively steep gradient ridden with potholes and sand all over. My time went down from 50 minutes to 18 in a month of daily practice. I can't sprint on flats even if my life depended on it.

[@nickmorgan7375]

That’s the thing when u start out cycling is that u can usually choose. That’s only true tho if you really have no endurance tho lol

[@kymhinklin3668]

I'm training exactly to do this. I just live in mountainous terrain and nothing else matters if I have to stop have way up the hill to my house 😂 I can train sprinting once I'm healthily making it up my hills

[@ronypsp]

I'm a GCN subscribeur

[@newttella1043]

The V shape graph belongs to the true wheel sucker.

[@NielsHeldens]

I still don’t understand it. Can we get a video of Lasty doing all these tests? ;)

[@SwedishHouseFifa]

Soon Niels you will be suffering because we need your power rider profile, muahaha! :D

[@K777John]

Niels Heldens I

[@waltersjonathan]

Sufferfest has a standard protocol for doing all of these tests to produce your 4DP (four dimensional power). Then uses this to give you a rider type, as well as workouts to target your weaknesses and build on your strengths. Love it!!

[@32herz]

Thanks for pointing out the BMX-riders in the short term power output. Seriously all forms of bmx require a stupid amount of explosive short term power :) regards, old BMX-guy

[@larkyphoto]

Thanks for explaining this! Was puzzled with the results of Sufferfest 4wd test, but now it makes more sense!

[@dannylo4807]

5 years since the first GCN video! Sure came a long way!! Keep it up!

[@shaoru]

so so much better than your normal 'product placement' videos. this is the type of informative video that will keep me coming back. thanks! btw, my shape is 'untrained' on the neuromuscular end and cat3 (almost cat2) on the aerobic side of things. I'm happy enough with the shape, but will keep working on getting the whole thing to move up the scale.

[@Tazmaniac610]

Need more videos like this! I'm quite surprised by this... I thought I was more of a sprinter, but I'm an inverted V without question, hovering around moderate/good.

[@heytreacle]

I know GCN is all about pushing Zwift, but The Sufferfest app does all of this and more in terms of defining your power across all four of these metrics, more precisely defining you than they manage here AND offering precise training to farther improve on the strengths you have or plug gaps you’ve found. I’m an “attacker” by the way.

[@NikFowler]

Absolutely. As soon as they started describing this, I thought, "Hang on, that's 4DP". And as you say, once the App knows your 4DP, it then tailors the workouts to fit. Brilliant.

[@leeshirley14]

Very insightful and has just put the power profile metric on Training Peaks in to context. Thanks. Training Peaks has sorted the data from my rides with a power meter according and categorised it to zones, similar to the table shown on the video: Fair (Cat 5); Moderate (Cat 4); Good (Cat 3); Very Good (Cat 2) etc. My 5 sec is boarding on cat 5; 1 minute is below cat 5; 5 min is boarding Cat 4 & 3; 20 min is cat 4 and 60 min cat 5. I have recently done a threshold test so I am happy with the 5, 20 & 60 min result, now need to do specific 5 sec and 1 minute test to obtain more accurate values. I am 51 and have been cycling for 18 months, so quite pleased with the results thus far and my aim is to compete in some time trials and road races this year. Great content, keep it up.

[@williamtipton366]

Don’t know if you’re still looking at comments for a video this old, but it would be a good topic to revisit for those who think they want to know more about how to choose races or events based upon our strengths…which would lead into training aides, etc. Always love your stuff!

[@langy8525]

I genuinely learned something here. Thank you very much

[@ethanw4766]

Please do a video on how to use "what type of rider you are" to your advantage in races. This would be a fantastic video!

[@peteplastow6797]

Best video for a while, gcn back to its best👍👍👍 good job.

[@Get_Good_Gabe]

I’m an upward slope per my Zwift data. Steady state climber. Confirmed my suspicions. Thanks for the video, BTW! Didn’t know how to use that data before!

[@thehornydevil15]

Great video! I wanted a power meter before...GCN has just made the thirst for one even more!

[@theweddingsinger1970]

Next video - how to cycle in a foot of snow

[@mikesavage8793]

Slowly.

[@Davepool_TF-69]

I'm an aspiring Cervelo Test Team level rider

[@nickw6175]

you will have to increase you alcohol levels then !

[@josephkozachek848]

Very helpful video. It looks like Im a Suffereur or Slackeur or some combination. But, i agree with one of the earlier comments about seeing if there are better clearer data sources on age and its effect on power output, finding good data on age specific power and training effect norms and the effect of age on the power curve.

[@jerrygundecker743]

Moses' Moustache! Quite a lot of thought went into this, (along with some seemingly embarrassing confessions of where you both stand in the cycling echelons). I have noticed, in all of you, actually, there's no lack of self-deprecation in the GCN presenters. Very refreshing among intelligent people. Well, done.

[@beritabolaviral]

VERY IMPRESSIVE CHART! it tells me my sprint suck, but else i have power af high cat 2/low cat 1 racer. Which is true! i am taking podium spots in cat2 and can follow the breakaways in cat1 but i will loose the sprint! Thanks for some more advanced vids :D ! (80kg) 5[s] 1 [m] 5[m] 60[m] Watt 1200 750 450 380 W/kg 15 9,375 5,625 4,75

[@adrienrenaux6211]

Rewatching these older gcn videos makes me realize how much better the image quality has gotten!

[@KetzalSterling]

Knowing your power profile is probably the most valuable tool in cycling. It allows you to rapidly work out which events suit you. It even allows you to determine which exact courses will suit you. My curve is very interesting. Very steep drop from almost world class to rather crap. 1300w 650w 350w 260w at 64kg... clearly I really need to work on my endurance. Plays out in races too. I struggle to hold on. I'm usually too fatigued at the end to utilize my strengths, but if the pace is slow I easily take the final sprint or short climb. I'd love a detailed follow up video.

[@sudduthjonathan]

I haven’t taken the test, but will. However, I’m pretty sure I already know what the results will be based on my own experience. It’ll be the same as yours. I am also 65 kg, so on the small side but very strong in the weight room for my size/weight. Best sport growing up was sprinting on an athletic track (4x100 lead off, hurdles, etc.). Definitely fast twitch, very quick muscle fibers. My fitness is exceptional. I love riding my bike for fun, fitness, etc. but also feel deep down inside that this isn’t the sport for me to ever be exceptional at. Because I’m on the smaller side I still can’t compete in raw power output of bigger guys. I probably should have been a short track speed skater or one of those American Ninja warrior types. Endurance sports just aren’t my thing physically, even if I’m better than most and I enjoy it/gravitate towards them.

[@drew_xvx]

Helpful. Thanks! Calculations are in progress

[@johnlapalisse5078]

According to the sufferfest 4DP test I am currently a PURSUITER. In previous tests ROULEUR came out the test. All done on an Indoor trainer. ON the road, It corresponds to what I can do during club training.

[@kiverrussell8369]

Best bit about this video, I have done all the tests! Worst bit, I'm a Dan Lloyd inverted V...greatness beckons...

[@johnyg8183]

My strength is more downhill coasting, particularly with a tail wind. Sadly, that was missing from this analysis. But using your metrics, I'm more of a puncheur as well (though not as high as either of you). That said, I'd love another video on leveraging strengths in a variety of bike races (e.g., crits, stage races, TT, gran fondos, etc).

[@hprover47]

The is TheSufferfest's 4DP. You can get your profile through their app with a one hour test. They even give you your rider type and training plans to develop your strengths/weaknesses.

[@nilemcghie5639]

Watched this while doing pyramid intervals on the trainer... :P Talk about mental challenge! Great vid, looking forward to working out my power stats once I get a power meter. Thanks for the info guys!

[@TheBen034]

Just realised I’m a serious sprinter noting that I’m a MTB Enduro racer. Great content guys 👍🏻👌🏻

[@htukmumfie]

mine is more like the time trial shape. this is a direct reflection of the type of training I do: lots of steady state, over-under and sweetspot intervals. out on the road I tend to feel relatively strong compared to my mates, but some of them out-power me on short sharp climbs. however, I perform better on 15-25 minute climbs.

[@sudduthjonathan]

Great video guys. I’ll be taking the Sufferfest test soon. One point of clarification though...these tests/line shapes assume you’re in good shape/fitness. If the line goes down it might simply be because one is chubby and can’t pedal much longer than a few seconds without a drop off in power.

[@johnridley6712]

this feels like a personal attack against me lol

[@pablosol2]

Qué bien estáis grabando videos en Canarias, eh? Keep up the good work and enjoy!

[@THEANPHROPY]

Not done the test yet but from experience I find it easy to dig deep and give it your all over a short duration and I am also very good at pacing so a proper: "V" then; which does make sense as I used to do lots of short sprints then jump which is very anaerobic for wushu and then require sustained power for rowing both endurance and short sprints and purely endurance for off road running. All that transfers to a V shape in cycling. I generate between: 390 watts on lazy poor me I so fragile days; up to 480/490 watts on I am a machine days on your when doing your training videos such as the evil micro efforts :)

[@Shovel69]

This came out on my birthday, pretty cool video guys. Found out I kinda lean on the Puncheur side, a shame I'm way too hefty for any sort of climbs though😂😂

[@stevemorgan6733]

So based on Strava power curve, I’m a V!!!! Obviously just very lazy over a minute or never focused on this length, just the sprint and full 20 min. Back to the drawing board - thanks guys!!

[@rickspringfield9394]

“I couldn’t even out-sprint myself” British humor is just better than everyone else. It just makes me sad that I’ll never be that humorous.

[@rodrodriguez5847]

Will surely try it

[@douglaspate9314]

Fascinating video!

[@JustAdelaideRacing]

After a really good criterium season (2 wins, 3 seconds, a bunch of 3rds), I did my first kermesse on a hilly circuit. I saw stars and redlined on the 3rd lap of 7, and got dropped hard. I definitely decided that my type of racing was racing that didn't involve a bunch of 'up'.

[@georgekeridis1257]

Can you make a video telling us how we can transform our bike into something better . For example tips and where we can find the equipment

[@niraran9586]

Sufferfest's 4DP was introduced back in Oct 2017, worth mentioning

[@jasonbaker3406]

Nir Aran and how long ago was power profile testing introduced.....years and years and years before sufferfest

[@dalechen521]

I have not taken the test, but I already know I’m a sprinter with how much I suffer on climbs 😂

[@keepingtherubberdown5715]

According to my Sufferfest Full Frontal Test where I did all the tests in one shot they deemed me a Time Triallist Where I have a very good sprint and then drop and plateau for my 1, 5 and 20 min tests

[@anibaljesusdelgadillo2091]

Awesome video👌

[@simondibbern5564]

Thanks for the advice. I just went through the CP curve from the last season and can inform you that must have forgotten the zigzag shape (19.3, 8.5, 5.5, 4.3). But maybe that's just specific to mountainbikers..

[@grahamtibbot3329]

Yeah i get a sort of S shape where my hour power is still slightly up on the 5 min one but i do more marathon type MTB events. Must be a MTB thing

[@markwatt6764]

Simon Dibbern same here

[@danielcostello5299]

This is just the same as the test from the sufferfest indoor training software. On the indoor FTP test you do all the tests in the same session. Never tried it outdoors but will give it a go in the summer.

[@jasonbaker3406]

Daniel Costello most people likely to get much better results outside.

[@WeisseHeizung]

inverted V with excellent 5 min power.... think i have to do those Sprint tests again... didnt think i was so weak

[@johndunn1363]

Work the weakness. Greater gains and improvement overall

[@drouleau]

Going by my power curve in Cycling Analytics from riding (and not testing specifically for these things), my line is literally horizontal in the "good" category - I guess I'm an all-rounder. At some point, I'll have to give these tests a go.

[@matt.rus1]

Great video guys, thanks. Which of these types makes the best cyclocross racer?

[@AthleticTechReview]

I like the way The Sufferfest App calculates your 4 dimensional power with a 60 minute test.

[@MishMash95]

Definitely an inverted V for me, W/kg wise, I seem to rank quite well on the chart, but in actual race situations, i'm rubbish. (17.42, 9.09, 5.30 , 4.09 @66kg) (1150w, 600w, 350w, 270w) Recently started racing Crits and quite alot of these numbers end up being poo in practise. After 45 minutes of bursty racing, I can only muster around 900w for 5s in a sprint, and despite my 1 min power being good, I can never seem to shake anyone, and equally my Threshold isn't high enough to solo break and hold it. Last race, I knew I couldn't outsprint the big riders so went for an early dig about 40s from the line, had an initial little burst and went into the final corner (200m to line) with a small gap , but got completely swallowed by the bunch and ended up almost coming last ): Crits annoy me as I feel that even if I had an extra 30w of FT, or even had a better 5 min power, I find it hard to get away without wasting energy and giving others a free ride, though conversely, I can quite comfortably sit in the pack expending very little energy but still don't have enough kick to be competitive in the sprint. Have tried forming breaks and often times can put in attacks which form gaps, but I tend to end up on my own, and feel I would need ~310-320w FTP to be able to Solo to the finish. Would be nice to have a race with a few climbs, or atleast rolling terrain, but road races don't seem to come along often for 4th cats.

[@owenscott5572]

Best as of 3 years in the sport: 980(16.15w/kg), 575(9.48w/kg), 365(6.01w/kg), 330(5.45) @60.65 kilos. Gotta hit the gym and the sprints

[@TruePhoe]

Hello GCN, I would like to do some bikepcking at summer, but I don't actually know how to do that. What about some bikepacking series with someone like Sean Conway or Mark Beaumont, about bikepacking hacks. Maybe like how they cared for chain? Just oily rug and grease?

[@zbeasty]

I used Full Frontal from The Sufferfest to do my testing. Turns out 1700W in the 5s test will basically outdo any other result I can produce so looks like I'm a sprinter. Just have to wheel suck on the flat stages to get me to the end then blast passed everyone :)

[@tombennett560]

Great video guys! makes me really want to try and afford a power meter now! just a question, you did this test out on the road and mentioned about doing some of the tests on an incline but does it make a difference (more accurate?) if done on an indoor trainer? Cheers!

[@HolisticHealthEducation]

Very interesting. So, when can we expect the follow up to this video?

[@HensonDigitalMedia]

The Sufferfest has you do these tests all in one hour!

[@kloades1]

Is this pretty much The Sufferfest 4DP? I have done one so far and came out as a Rouleur, been 6 weeks though so tonight I get to see if my training has paid off! On the turbo trainer of course, not fancying snow drifts on the road

[@CreRay]

The 0.95 is an average, but will be different for a slow- or fast-twitched rider. Since that is exactly what you're hoping to find out in this test, I'd say that in this case it's better not to assume and do the full hour. Also your freshness may vary, in order not to skew the result, it's best to do each test only when you're fully recovered and feeling up to it.

[@mitchellsteindler]

this is why you do a 5 minute max effort beforehand

[@maccrickcowski8984]

First year of riding after a motorcycle accident. Found I’m a sprinter CAT3 level racer. Here’s to improving on than on my. Second year 👍🏼

[@AvaPxiaO]

Power by definition is related to weight, altitude/elevation change, and inversely related to time. A better bike will be more efficient but for any given bike you have your equation. Bike and rider = 90kg, 100m climb, in 30' will give you 300, so here is your cheap power meter, it doesn't matter what this 300 is in units but you have a measurement to compare. 60 x 50 / 30 = 100, or 1/3 the power. Weigh your self and the bike, have an accurate stop watch, and an altitude meter (most expensive device needed). Now sprinting is about acceleration, and that 5" test is about acceleration, change of velocity. Now other than power, any drag racer will tell you this, you need skill and efficient transmission. You make the correct gear changes at the right time and as quickly as they can be done and you maximize acceleration. So, the 5" test to eliminate this variable should be done on one gear. Whether a standing start or a rolling start you have to pick the right gear. Now the 1' should be done on a steady climb.

[@FireyAfterburner]

I assume you could do this on a resistance trainer with a power meter such as the concept 2? Very timely video... Was wondering about this.

[@Dangarangg]

I’m a flatliner... and by flatliner I mean 0.0 w/kg

[@jarnozondag694]

A descender. Edit: a bit late...

[@SwedishHouseFifa]

My biggest power is being able to produce decent power while fatigued, I'm not really that special in any categories... 5 sec, 1 min is really terrible tho. 5 min is my "strength" even tho it's not that special. So according to the chart I am low with 5 sec and 1 min power, highest on the cart is my 5 min power which isn't strange since I like the 4k pursuit on the track, FTP is not far off tho. So basically a puncher like Dan!!!! :P

[@velocityfpv5231]

that just means you need to push harder in the 1 min as you are saving some of your energy to push for 5 min

[@DanielWisehart]

It would be really interesting to hear how these results change with age. I am 56 and my recorded one-hour and five-minute power-to-weight ratios are right in the middle of moderate, but my one minute and five second ratios are down at the bottom of novice one. Anecdotal evidence suggests this is common with the riders I know: as we age, we lose our sprinting capability while retaining a favorable threshold power. I know we still enjoy blowing the doors off of surprised kids half our age, who have no racing background and expected to show grandpa how it is done.

[@garrycooper8967]

I'm the kind of cyclist that never uses a power meter or bike computer.

[@jonathanzappala]

I am a puncheur too, which interestingly matches my age grades at different running distances. I'm rubbish at 100m, peak at the 3k, and then trail off. And here I got average novice in 5s and 1 min, and moderate in 5min and ftp. I guess that this is basically an age grade table for cycling. Except nobody records pace per body weight in running.

[@PeakTorque]

Marcel Kittel is a V shape. Or was. Sprinter and handy at TTs. Not sure about now a days but as a junior.

[@stevendeckert6373]

I'm distinctly upsloping--the pure time trialist. Too bad most races around me are flat crits.

[@rinhu8864]

Could there be follow up training videos tailored to the different generic outcomes?

[@protocollo]

You can convert in Heart rate BPM or %. Thanks.

[@leeoien3645]

7:08 "hello to whoever is left." We are all still here, hanging on ever word! :)

[@bartkessels3160]

Maybe the ‘V’ shape is a type like Marcel Kittel. Very good sprinter and also a decent time trialist.

[@craigmaybore3440]

iBeing 51 years old now, I just got back into road riding. I had never paid any attention to any type of riding, just miles and the ride. but lately when i ride for a few miles, i feel my legs come in, for lack of better words. I can spin real good, and then I try some top speeds to see what I can do. but I have to build up to it.

[@martywild8200]

I always think the times by 0.95 is too generous. I think my power would drop off more than that in the hour. I accept it is the convention though and probably flattering, so I wont complain.

[@JoshuaTikhonoff]

Upside down V. Although i have never tried or had to in a race put out my FTP for a hour. I think my 60 min power on record is 50 watts lower then my FTP. i just don’t really have the desire to go do a 1 hour TT especially without a TT bike.

[@wisskier]

I looked over my Golden Cheetah bests which where were all set this summer. I have the V line but I wonder if my five second power is legit. I recorded one one ride a very high power number (not huge definitely a best for me) and then on another ride my PM shows a similar power level held for a bit longer and that set my 5 second power best. My 1 minute power:weight is low but the 5 and hour power:weight numbers level off frise up and then level off -- indicating an all - 'rounder.

[@nicknelson4548]

I'm a Puncheur with a climbing lean? -> Joaquim Rodriguez? 1sec = X 1min = X 5min = X+11 1hr = X+10 (5min - 1)

[@KoenMiseur]

I'm a puncheur, but i'm also kinda good on cobbles, didn't need a test to do it, after all these years I know myself enough xD!

[@kir_the_wild6642]

something between puncher and time-trialist. Line 5min to ftp is almost horizontal

[@eltribun]

The ftp coggan protocol is actually 5min full 10min recover 20min full x 0.95....I guess many do it without 5min full before, so the 0.95 result will be to high. Even WITH 5min all out prior to 20min test I ask myself sometimes if this is realistic... but honestly, who has a lap long and calm enough to go 1hr without any interruptions??

[@paulolsen6870]

I love pedalling uphill....but oddly I seem to have a great kick in a sprint. In the group rides I've done, I struggle to hang on in a fast lead out scenario, but if I do hang on I'll finish pretty fast. So drop me or I'll outsprint ya.

[@hsuanjenwang]

Dear GCN, could you provide the link for the power profile page from training peak? thanks.

[@OmarTan]

Hmm, quick question, shouldn't there be a standardise value for the hill gradient, cause wouldn't a steeper hill cause the w/kg to be lower than a less steep hill?

[@briansteele2723]

How do you time the efforts accurately ? Do your Wahoos or Garmins have stopwatch settings? Thanks!

[@tamasimrei]

So yeah, I don't have a power meter either, but looking at my estimated power curves of my rides in strava, got confirmation what I suspected, that I'm a mediocre sprinter and even worse at everything else. In a bit more serious way, taking a look at my body structure would suggest that I'm not a climber, look a little bit more like Greipel (I wish I could climb just a little bit more like him). I'm a fair hobbyist, and trying to work on putting more power down over longer periods of time because of all this.

[@Gmanndogdeguy]

interesting episode guys

[@niclashansen7464]

I haven't taken the tests, but i easely out power my friends on danish hills, but they can follow me on the flat.

[@johnalves2765]

Just take the test on the SufferFest app. I'm a Pursuiter.

[@chystassia2170]

I'm garbage at sprinting but high power constantly for long periods of time is were i drop people either that or on climbs