Regarding
the choice of the test! there is also the incremental test in stages 30w / 2min until no longer holding. It will be necessary to be careful on the fact that the PMA corresponding to VO2max is not always obtained on the average value of the last stage. Indeed depending on the duration of the last stage (often Stable power called PMT! maximum tolerable power) and the anaerobic capacities of each! the VO2 max can be reached just before … When we measure VO2 max in parallel! we can precisely refine the corresponding PMA whether on road or HT! Below is an example carried out on HT and
road. Last stage held at 360 w on HT and 400 w on road in CP 5 min
Easily find a 10% difference with the road
The runner’s 20-minute test can also give an phone number list indication on the calibration of future exercises. The latter achieved a CP20 min at 310 wavg! which makes 77% exploitation of the PMA at the 20-minute threshold… It’s relatively low but he is recovering! this indicates muscular Stable power endurance + an ability to sustain an effort that is not yet optimal.
It will therefore be necessary to be careful on the first high-intensity exercises or he will quickly explode. By retaining only 350w of HT PMA (average between the last 2 levels) we will start without risk to give the runner his first intensities. He will have a better chance of reaching the end of the session.
Then see with him if he has any margin left and refine the powers of the exercises and counter exercises at the next session if necessary. Better this approach than to start too strong and end up rinsed from his turn quality blog post first PMA session! Heart rate can be useful to ensure the proper execution of a 30/30 or even Gimenez type exercise. It will vary from repetition to repetition and from set to set to reach its maximum at the end! as in the example below.
This time anotherexample of poor calibration:
despite a road PMA measured at 330 watts! the runner does his intervals too hard at around 370/380 watts. The session is too
hard to be held until the end! the heart rate quickly peaks and
then decreases! the last series of 9 x 30/30 is not done by abandonment…
Bad calibration: power too high.
Regarding the PMA test! the latest
studies by Julien PINOT / F.Grappe in 2013 showed malaysia numbers list that the optimal duration was rather around 4′ 10” and is sufficient to determine.