The Critical Power Club Challenges
Test your fitness, push your limits, and track your progress with the monthly CP Challenge. Each challenge is designed to assess key aspects of your endurance, power, and CP development, helping you stay motivated and measure improvements over time.
What to Expect:
✅ A new challenge every month – Focused on CP progression, endurance, or race-specific demands.
✅ Structured efforts – Workouts designed to simulate real-world race scenarios and performance benchmarks.
✅ Download & complete – Available in TrainingPeaks (.fit) & Zwift (.zwo) formats for easy access.
✅ Track your results – Compare performances over time and see how you stack up.
💡 Take on this month’s challenge and push your limits!
Test your fitness, push your limits, and track your progress with the monthly CP Challenge. Each challenge is designed to assess key aspects of your endurance, power, and CP development, helping you stay motivated and measure improvements over time.
What to Expect:
✅ A new challenge every month – Focused on CP progression, endurance, or race-specific demands.
✅ Structured efforts – Workouts designed to simulate real-world race scenarios and performance benchmarks.
✅ Download & complete – Available in TrainingPeaks (.fit) & Zwift (.zwo) formats for easy access.
✅ Track your results – Compare performances over time and see how you stack up.
💡 Take on this month’s challenge and push your limits!
Critical Power Challenge #1: Heart Rate Control
Objective: Maintain consistent heart rate (HR) control while moving through different intensity zones.
Structure:
This challenge has five stages, moving up through intensity levels and then back down:
Objective: Maintain consistent heart rate (HR) control while moving through different intensity zones.
Structure:
This challenge has five stages, moving up through intensity levels and then back down:
- Moderate Intensity (7 mins) – Comfortable effort, establishing baseline HR.
- Heavy Intensity (6 mins) – Elevated effort, noticeable but sustainable increase in HR.
- Severe Intensity (4 mins) – Hard effort, pushing towards your upper HR limits.
- Heavy Intensity (6 mins) – Reduce effort, aiming to return HR within ±5% of the initial heavy stage.
- Moderate Intensity (7 mins) – Return to baseline effort, aiming for HR within ±5% of the initial moderate stage.
Goal:
The primary objective is to demonstrate your ability to control and stabilise HR through changing intensities. The closer you keep your HR within the ±5% target when descending back through the stages, the better your control.
Example:
Record and track your HR throughout to assess your performance.
The primary objective is to demonstrate your ability to control and stabilise HR through changing intensities. The closer you keep your HR within the ±5% target when descending back through the stages, the better your control.
Example:
- Stage 1 (Moderate): 155 bpm
- Stage 2 (Heavy): 165 bpm
- Stage 3 (Severe): 175 bpm
- Stage 4 (Heavy): Target range is 157–173 bpm (±5% of 165 bpm)
- Stage 5 (Moderate): Target range is 147–163 bpm (±5% of 155 bpm)
Record and track your HR throughout to assess your performance.
✅ Download Challenge One Below
| critical_power_challenge_1._heart_rate_control.zip |
