Power Profile Test, 5 s, 1 min and 5 min
A one-session test of peak 5-second, 1-minute and 5-minute power, the short end of the power profile next to your FTP.
- Duration
- 1 h
- Effort
- 47
- Level
- Advanced
- Focus zone
- VO2max
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy spin, build gradually | 10 min | 45 → 72% FTP54 → 74% HRmax |
| 2 | Warm-upEndurance Steady and easy | 5 min | 60-70% FTP65-78% HRmax |
| 2 ×Repeat these steps | |||
| 3.1 | Warm-upSprint Sprint at 80% | 10 s | 140-170% FTP85-100% HRmax |
| 3.2 | Warm-upEndurance Easy | 110 s | 55-65% FTP65-78% HRmax |
| 4 | Warm-upEndurance Easy, test sprints next | 3 min | 60-70% FTP65-78% HRmax |
| 2 ×Repeat these steps | |||
| 5.1 | IntervalSprint 10 s sprint, all out | 10 s | 200-320% FTP85-100% HRmax |
| 5.2 | RecoveryRecovery Easy spin, full recovery | 5 min | 40-55% FTP50-65% HRmax |
| 6 | IntervalAnaerobic 1 min all out, fast start, hold on | 1 min | 140-190% FTP90-100% HRmax |
| 7 | RecoveryRecovery Easy spin, recover fully | 10 min | 40-55% FTP50-65% HRmax |
| 8 | IntervalVO2max 5 min max, even, all in at the end | 5 min | 110-125% FTP92-98% HRmax |
| 9 | Cool-downRecovery Easy spin, let the legs settle | 12 min | 60 → 40% FTP65 → 50% HRmax |
About this workout
The power profile from Hunter Allen and Andrew Coggan compares your peak power over 5 seconds, 1 minute, 5 minutes and FTP. This session tests the three short durations in one go. After the warm-up you ride two 10 second sprints and take the peak 5 seconds, then a maximal 1 minute effort, 10 minutes of easy riding and finally a maximal 5 minute effort.
Divide each result by your body weight to get watts per kilogram and compare the four values with each other. A rider whose sprint and 1 minute values are high relative to FTP has a punchy profile. A rider with a strong 5 minute value and FTP is better suited to long climbs and time trials. Plan your training around your goals, either by working on weaknesses or by sharpening strengths for your races.
The test is for experienced riders. Ride the efforts in resistance or slope mode, rested, and pair the session with an FTP test in the same week.
Tips
- Ride the efforts in the order given, from short to long.
- Take the full recovery after each effort.
- Weigh yourself on the morning of the test.
Origin
Power profile concept from Hunter Allen and Andrew Coggan.
Good forFTPRoad race
Season phaseAny time