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Take your average power for the 20 minutes and subtract 5% to get your Threshold Power.
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I find this to be fine for most AG athletes, although elite age groupers and pro swimmers may require more accuracy.” Cycling Threshold Tests Standard Testsįind a quiet section of uninterrupted road, or a trainer, and (after a thorough warm up) ride as hard as you can for 20 minutes. We have compared to CSS pace/100 meters, and also to a straight 1500 meters, and the paces are within 1-2s/100 meters. If you add 8-10 seconds/100 meters this would provide a reasonable estimate of Endurance pace. “This approximates to a Vo2 max effort (5-8 minutes generally for our swimmers) If you take the pace per 100 meters and add 4-5 seconds, this gives a good estimate of CSS time. “We have started using a 400m TT in the pool,” Ward says.
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Simon Ward of The Triathlon Coach recommends a 400 time trial for determining Lactic Threshold. The simple way of doing it is the difference in time between the 400m and 200m divided by 2.įor example, if you swam the 400 in 6 minutes and the 200 in 3 minutes it would look like this. This test uses two much shorter efforts, such as 400 and 200 yards or meters, and then you plug your results into the following equation and are given a CSS (Critical Swim Speed) which can then be entered into TrainingPeaks as your threshold swim pace. In TrainingPeaks you can either enter your average 100-meter time in seconds under Threshold Pace, or you can select “Distance/Duration,” select the distance of your test and enter your result the app will then calculate your threshold for you.
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Then take your average 100-meter time for the test and apply that as your Threshold Swim Pace. In this test, you swim 1,000 meters as fast as you can without a break. If you are new to structured training (or can’t bear the thought of a 20-minute time trial), then one of the tests below might be just what you are looking for! Swim Threshold Tests Standard test Most of them are shorter-though not necessarily easier-and just as effective for most goals. Over the last 18 years, this has become widely accepted as the best way to test your Functional Threshold Power.īut that hasn’t stopped smart coaches from coming up with even more ways to test your FTP.
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Rather than an hour, they found that athletes could perform a twenty-minute time trial and subtract 5% from the final result to provide a reasonably accurate estimate of what their result would have been for a full hour. Hunter Allen and Andy Coggan, authors of Training and Racing with a Power Meter, recognized this and came up with an alternative test. Unfortunately this method of determining your threshold is extremely difficult and mentally taxing-so taxing that (unless you have a 40k time trial on your race calendar), it is not recommended. But to get the best, most accurate results you would want to perform a solo time trial in your preferred sport for around an hour. Lactate threshold can be applied to other markers such as pace or heart rate. Basically, the higher your FTP, the harder you can go, for longer. This turning point represents a useful physiological marker which is highly correlated with an athlete’s endurance performance. Essentially this is the intensity of exercise at which an athlete begins producing lactate faster than their body can process it, resulting in a performance plateau and eventually decline. Andrew Coggan as a proxy for lactate threshold. Fortunately, there are lots of new tests which can help approximate your results without the time or mental stress of a traditional FTP test.įunctional Threshold Power, or FTP, is a term coined by Dr. And while FTP testing can be extremely difficult and even disruptive to your training, it is necessary to set effective training intensities and measure your progress.
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The words “FTP test” most likely strike fear into your heart when they appear on your weekly training plan.