Performance Power Profile Testing Data Analysis

26-Week Performance Power Profile Testing Data Analysis

This case study examines the 26-week training journey of an athlete using CIS Training Systems, focusing on structured Power Profile Testing and data-driven analysis to track and enhance performance metrics over time. The study highlights baseline and comparison metrics, a series of training adaptations, and the impact on both power output and heart rate efficiency, showcasing the effectiveness of a customized, metrics-based approach.

Baseline Testing Week Results

Ramp Test Watts HR Average
5 Minute Power 372 178
10 Minute Power 317 164
20 Minute Power 310 174

Phase 4 Comparison Testing Results

Ramp Test Watts HR Average
5 Minute Power 409 172
10 Minute Power 354 159
20 Minute Power 355 172

Performance Charts

5-Minute Power: Baseline 372 watts vs. Phase Four @ 409 watts

10-Minute Power: Baseline 317 watts vs. Phase Four @ 354 watts

20-Minute Power: Baseline 310 watts vs. Phase Four @ 355 watts

Analysis & Key Insights

1. Short-Term Power Gains (5-Minute Power)

The 5-minute power test evaluates the athlete’s ability to generate high power for short durations. Over 26 weeks, there was a notable increase of 37 watts (from 372 to 409 watts), representing a 9.94% improvement.

  • Heart Rate Efficiency: A 6 bpm decrease suggests improved efficiency, allowing the athlete to sustain higher power with less cardiovascular strain.
  • Implication: Increased short-term power suggests readiness for high-intensity intervals and sprints, which can impact time trials, crits, and breakaways.

2. Sustained Power Improvements (10-Minute Power)

The 10-minute power test shows the athlete’s ability to maintain steady output over a medium duration. With an increase of 37 watts (from 317 to 354 watts), the athlete achieved an 11.66% gain.

  • Heart Rate Reduction: The 5 bpm decrease indicates improved aerobic efficiency and endurance.
  • Implication: These gains enable more efficient climbing and resistance to fatigue, aiding in longer competitive efforts.

3. Endurance Power Increases (20-Minute Power)

The 20-minute power test is an indicator of FTP, showing how well an athlete sustains power over longer durations. The athlete’s power increased from 310 to 355 watts—a 14.52% improvement.

  • Heart Rate Consistency: Stable heart rate with increased power indicates improved efficiency and stamina.
  • Implication: This endurance improvement supports longer events and enhances aerobic capacity, allowing for stronger efforts in lengthy competitions.

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