I remain very much anaerobically overpowered. Or aerobically underpowered, on the flip side. From a pseudo-Wingate test today, seated max effort x 30 seconds after an easy warmup more or less:
The 10s curve was standing, for comparison. Had to manually parse the xml to extract second by second data:
From the 30s run:
30s avg power 811W
15s 937W
10s 993W
5s 1047W
10s run:
10s 1112W
5s 1232W
As context what would be expected of me at my age, weight, and measured VO2max would be 500-650W per Alan Couzens’ site’s calculator. 811W is Kona qualifier level, but Kona qualifiers pushing that would be expected to have sky high VO2max and Z2 power in the mid 300W range. I’m perhaps 160-170W for that now, not even in the same zip code.
From this I conclude that I do not need to hit the squat rack but instead need to continue to spin away volume at Z1/2 paces, entirely aerobic.
The 10s curve was standing, for comparison. Had to manually parse the xml to extract second by second data:
From the 30s run:
30s avg power 811W
15s 937W
10s 993W
5s 1047W
10s run:
10s 1112W
5s 1232W
As context what would be expected of me at my age, weight, and measured VO2max would be 500-650W per Alan Couzens’ site’s calculator. 811W is Kona qualifier level, but Kona qualifiers pushing that would be expected to have sky high VO2max and Z2 power in the mid 300W range. I’m perhaps 160-170W for that now, not even in the same zip code.
From this I conclude that I do not need to hit the squat rack but instead need to continue to spin away volume at Z1/2 paces, entirely aerobic.
