Three pivotal concepts frequently discussed in cycling performance are VO2 max, critical power (CP), and W prime (W'). While distinct, Each of these concepts interrelates in a way that is crucial for athletes to comprehend to enhance their understanding of their own physiology and boost their performance.
VO2 max refers to the maximum volume of oxygen an individual can utilise during exercise. An athlete with a higher VO2 max can transport and use oxygen more efficiently, typically resulting in superior endurance performance. Factors influencing VO2 max include:
Critical power (CP) is the highest power output an athlete can maintain over an extended period without experiencing fatigue. This metric is crucial for developing training and pacing strategies in endurance events. CP is determined by the muscles' oxidative capacity, the efficiency of energy production, and the rate at which lactate accumulates in the blood.
W prime (W') quantifies an athlete's anaerobic capacity, indicating the work they can perform above their CP. It's akin to a reserve energy system that athletes can tap into for a burst of high-intensity effort. However, W' is finite, and its depletion leads to a rapid decline in performance.
Maximal Aerobic Power (MAP) is another crucial cycling metric, particularly in endurance sports. It's the average power output during the last minute of a maximal exercise test and reflects peak aerobic capacity. MAP, which can be improved through training, is vital for high-intensity climbing or sprinting. A higher MAP allows athletes to perform at a high level without reaching their limit.
Critical Power (CP) is typically expressed as a percentage of an athlete's Maximal Aerobic Power (MAP), with the upper limit generally around 85%. However, it's important to note that this 85% figure is not a standard for all athletes but rather the maximum threshold some can achieve. CP, representing the sustainable power output an athlete can maintain without significant fatigue, varies and is less than 85% of their MAP for many individuals.
This nuanced understanding of the CP-to-MAP ratio is crucial for athletes and coaches, as it provides a more realistic benchmark for assessing and developing endurance capabilities. An athlete's CP, as a percentage of their MAP, can offer insights into their potential for sustaining higher power outputs over extended periods, with a higher MAP potentially leading to a higher absolute CP value, albeit not necessarily reaching that 85% upper limit.
Understanding the relationship between Critical Power (CP) and Maximal Aerobic Power (MAP) is pivotal in formulating an effective training strategy. Recognising where an athlete's CP sits as a percentage of their MAP allows for a more tailored approach to endurance training. For instance, if an athlete's CP is significantly lower than the 85% threshold of their MAP, it might indicate a potential for improvement in sustaining high power outputs over longer durations. This insight can guide the training focus.
In an extensive training approach, where the goal is to 'push the fitness needle out,' the emphasis could be on gradually increasing the duration an athlete can maintain their CP, thereby enhancing overall endurance. This might involve longer, but less intense, training sessions aimed at improving the athlete's ability to sustain efforts at or near their CP.
Conversely, in an intensive training approach, which aims to 'push the fitness needle up,' the focus could be on increasing the MAP itself. This would likely involve more high-intensity training, targeting improvements in the athlete's peak power output. As MAP increases, even if the CP to MAP ratio remains constant, the absolute value of CP would also increase, thereby enhancing the athlete's performance.
A hybrid approach would involve a combination of both extensive and intensive methods, 'pushing and pulling' the athlete's capabilities. This could mean alternating between periods of high-intensity training to improve MAP and longer, sustained efforts to enhance the ability to maintain a high percentage of this MAP as CP. Such a balanced approach can be particularly effective in addressing the specific needs and goals of the athlete, ensuring a comprehensive development of endurance capabilities.
The interplay between CP and W' is also noteworthy. Studies indicate that CP and W' are inversely related; as CP increases, W' decreases, and vice versa. This inverse relationship underscores the balance athletes must manage between sustained high-intensity efforts and short, maximal bursts.
In the broader context of VO2 max, while VO2 max is a crucial indicator of endurance performance, it's not the sole determinant of an athlete's ability to maintain intensity. CP and W' significantly influence performance as well. For instance, an athlete with a high VO2 max but lower CP might struggle to maintain high power output over time, whereas someone with a lower VO2 max but higher CP could sustain high power output longer.
Understanding the interconnections between VO2 max, CP, and W' is instrumental in optimising training and performance. Our critical power test can provide further insights into the balance between these systems.
To fully understand and optimise your cycling performance, consider purchasing the North Power Dynamics protocol. This comprehensive package includes tests to accurately determine your VO2 max, Critical Power (CP), W prime, Maximal Aerobic Power, and the specific percentage of CP in relation to MAP.
VO2 max refers to the maximum volume of oxygen an individual can utilise during exercise. An athlete with a higher VO2 max can transport and use oxygen more efficiently, typically resulting in superior endurance performance. Factors influencing VO2 max include:
- The size of the heart and lungs.
- The concentration of haemoglobin in the blood.
- The number of mitochondria in the muscles.
Critical power (CP) is the highest power output an athlete can maintain over an extended period without experiencing fatigue. This metric is crucial for developing training and pacing strategies in endurance events. CP is determined by the muscles' oxidative capacity, the efficiency of energy production, and the rate at which lactate accumulates in the blood.
W prime (W') quantifies an athlete's anaerobic capacity, indicating the work they can perform above their CP. It's akin to a reserve energy system that athletes can tap into for a burst of high-intensity effort. However, W' is finite, and its depletion leads to a rapid decline in performance.
Maximal Aerobic Power (MAP) is another crucial cycling metric, particularly in endurance sports. It's the average power output during the last minute of a maximal exercise test and reflects peak aerobic capacity. MAP, which can be improved through training, is vital for high-intensity climbing or sprinting. A higher MAP allows athletes to perform at a high level without reaching their limit.
Critical Power (CP) is typically expressed as a percentage of an athlete's Maximal Aerobic Power (MAP), with the upper limit generally around 85%. However, it's important to note that this 85% figure is not a standard for all athletes but rather the maximum threshold some can achieve. CP, representing the sustainable power output an athlete can maintain without significant fatigue, varies and is less than 85% of their MAP for many individuals.
This nuanced understanding of the CP-to-MAP ratio is crucial for athletes and coaches, as it provides a more realistic benchmark for assessing and developing endurance capabilities. An athlete's CP, as a percentage of their MAP, can offer insights into their potential for sustaining higher power outputs over extended periods, with a higher MAP potentially leading to a higher absolute CP value, albeit not necessarily reaching that 85% upper limit.
Understanding the relationship between Critical Power (CP) and Maximal Aerobic Power (MAP) is pivotal in formulating an effective training strategy. Recognising where an athlete's CP sits as a percentage of their MAP allows for a more tailored approach to endurance training. For instance, if an athlete's CP is significantly lower than the 85% threshold of their MAP, it might indicate a potential for improvement in sustaining high power outputs over longer durations. This insight can guide the training focus.
In an extensive training approach, where the goal is to 'push the fitness needle out,' the emphasis could be on gradually increasing the duration an athlete can maintain their CP, thereby enhancing overall endurance. This might involve longer, but less intense, training sessions aimed at improving the athlete's ability to sustain efforts at or near their CP.
Conversely, in an intensive training approach, which aims to 'push the fitness needle up,' the focus could be on increasing the MAP itself. This would likely involve more high-intensity training, targeting improvements in the athlete's peak power output. As MAP increases, even if the CP to MAP ratio remains constant, the absolute value of CP would also increase, thereby enhancing the athlete's performance.
A hybrid approach would involve a combination of both extensive and intensive methods, 'pushing and pulling' the athlete's capabilities. This could mean alternating between periods of high-intensity training to improve MAP and longer, sustained efforts to enhance the ability to maintain a high percentage of this MAP as CP. Such a balanced approach can be particularly effective in addressing the specific needs and goals of the athlete, ensuring a comprehensive development of endurance capabilities.
The interplay between CP and W' is also noteworthy. Studies indicate that CP and W' are inversely related; as CP increases, W' decreases, and vice versa. This inverse relationship underscores the balance athletes must manage between sustained high-intensity efforts and short, maximal bursts.
In the broader context of VO2 max, while VO2 max is a crucial indicator of endurance performance, it's not the sole determinant of an athlete's ability to maintain intensity. CP and W' significantly influence performance as well. For instance, an athlete with a high VO2 max but lower CP might struggle to maintain high power output over time, whereas someone with a lower VO2 max but higher CP could sustain high power output longer.
Understanding the interconnections between VO2 max, CP, and W' is instrumental in optimising training and performance. Our critical power test can provide further insights into the balance between these systems.
To fully understand and optimise your cycling performance, consider purchasing the North Power Dynamics protocol. This comprehensive package includes tests to accurately determine your VO2 max, Critical Power (CP), W prime, Maximal Aerobic Power, and the specific percentage of CP in relation to MAP.
Are you interested in having North's team take charge of your training regime, ensuring that your aerobic and anaerobic systems are perfectly balanced to help you achieve peak performance for your upcoming event? Our coaching package details are provided below, and if you have any questions, please feel free to contact us via the form on our website's contact page.
£95 Per Month
Free initial phone consultation.
Training history and performance review. ERG Mode workouts and Zwift compatible workouts. Weekly individual training plan delivered via Training Peaks. Weekly voice feedback overview. Weekly communication. Training peaks account. |
£140 Per Month
Free initial phone consultation.
Training history and performance review. ERG Mode workouts and Zwift compatible workouts. Weekly individual training plan delivered via Training Peaks. Weekly in-depth feedback via Training Peaks. Unlimited communication. Unlimited plan edits. Training peaks account. |
£180 Per Month
Free initial phone consultation.
WK05 training history and performance analysis review report. ERG Mode workouts and Zwift compatible workouts. Weekly individual training plan delivered via Training Peaks. Daily in-depth feedback analysed through WK05 and delivered in Training Peaks. In-depth quarterly performance assessment report. Unlimited communication. Unlimited plan edits. Premium Training Peaks account. Daily training feedback and analysis notifications delivered direct to your email. |