A question for those with power meters and training peaks

[E65Ross]

Can someone please explain to me a little more about the "Pw:Hr" and "EF" figures and what they mean?

For example, I've just done quite a long threshold session with quite long intervals.... Trainerroad says basically did around 8mins of sweetspot, over 50mins of threshold, 7mins VO2 max and over 6mins into anaerobic capacity (within a 1hr 55min session) and my EF was 1.35 and Pw:Hr was 6.32%

I have just had a recovery week but did a reasonably hard 27 miles Monday, reasonably easy 20 miles Tuesday and a day off yesterday if that matters. From what I gather this suggests my aerobic capacity is questionable?!

Many thanks in advance

Ross

Edited by E65Ross on Thursday 3rd March 14:07

Edited by E65Ross on Thursday 3rd March 14:08

[neenaw]

Get a copy of the Power Meter Handbook by Joe Friel, it explains what all of the different figures are.

http://www.amazon.co.uk/dp/B009HQ0TKO/ref=dp-kindl...

[upsidedownmark]

Both applicable to only aerobic workouts/rides.

EF is a ratio of normalised/average hr vs norm/avg power, an Efficiency factor. Good to compare across rides.

pw:hr - aerobic decoupling. Or the drift in the ratio of your hr to power over a ride. Basically divide the ride into 2, calculate EF for each half, then pw:hr is the percentage difference between the two.

Only relevant for aerobic rides, small number is good (means you have sufficient aerobic fitness), big number bad.

actually, google throws up this - probably better than my explanation.
http://help.trainingpeaks.com/hc/en-us/articles/20...

[dangerousB]

A Pw:Hr of 6.32% means your ride was aerobically decoupled - from memory if you score below 5%, then you can effectively assume you've aerobically "coupled" your ride and it's a good marker for your aerobic base/efficiency.

More a measure of your efficiency in a tempo ride than an intervals session, so I wouldn't take much notice - if you were undertaking VO2 max/anaerobic intervals in the first hour (however short), I'm not surprised you scored high

[E65Ross]

dangerousB said:

A Pw:Hr of 6.32% means your ride was aerobically decoupled - from memory if you score below 5%, then you can effectively assume you've aerobically "coupled" your ride and it's a good marker for your aerobic base/efficiency.

More a measure of your efficiency in a tempo ride than an intervals session, so I wouldn't take much notice - if you were undertaking VO2 max/anaerobic intervals in the first hour (however short), I'm not surprised you scored high

Here's the session

https://www.trainerroad.com/cycling/rides/3327757-...

Basically one already on TR, but I wanted more suffering

4x10mins at 100% made up the bulk of the first hour.

Having done a few outdoor rides in a similar style to how I normally ride I've decided to do the 40k TT programme, but I'm editing the workouts so they also include some anaerobic stuff as well to try and sharpen me up, whilst still really aiming at building my FTP. I'm not built for speed on the flats (I only weigh 54kgs) but with an FTP of over 4W/kg I'm not too bad up longer hills, when compared to my ability on the flats....and I like hills So I thought the 40k TT wouldn't be a bad option.

Cheers

Edited by E65Ross on Friday 4th March 20:53

[Ridley]

Hefty TSS

[E65Ross]

Ridley said:

Hefty TSS

Yeah wasn't too bad, quite tiring though! I did a session a couple of weeks ago which was around 170tss, but it was a little longer. Did a hilly 51 mile ride today (3800ft climb) which had 162 TSS. I'm trying to do 625-650tss per week at the moment!

Thanks