Power meters for running is increasing rather fast in the past few years with more and more runners and triathletes investing in a powe meter like Stryd. With an incredible amount of extra data to help analyse and give feedback, here are some basic numbers to train and race with a power meter.
Racing:
This is a quick guide and should be looked at as just a starting point.
- 5km run race @103% of CP
- 10km run race @ 100% of CP
- Half Marathon @ 94% of CP
- Marathon @ 90% of CP
- Sprint Distance Triathlon @ 95% of CP
- Olympic Distance Triathlon: 90% of CP
- Half Ironman @85% of CP
- Ironman @80% of CP
Training:
Again this is just a starting point to get you training to power and doing intervals.
| Time | % of CP | Time | % of CP |
| 1min | 107% | 6min | 100% |
| 2min | 105% | 7min | 99% |
| 3min | 104% | 8min | 98% |
| 4min | 102% | 9min | 97% |
| 5min | 101% | 10min | 96% |
How to find your Critical Power (CP)
This is a god quick guide to do a CP test.
– Warm up with 15 minutes of easy running with 4x approximately 50m accelerations.
– recover
– run 3 minutes at maximal 3 minute effort (try to pace as evenly as possible)
– recover
– run easy for 5-10 minutes
– recover fully (there should be at least 20 minutes between test segments)
– run 10 minutes at maximal 10 minute effort (try to pace as evenly as possible)
– recover
– easy running cool down for balance of planned duration
After the run, to get your CP/FTP estimate, you can enter the average power for the 3 minute and 10 minute segments here: http://www.cyclingpowerlab.com/MonodCriticalPower.aspx
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