Understanding Your Critical Power Metrics and How They Shape Your Training
Critical Power (CP), W' (anaerobic work capacity), and Maximal Aerobic Power (MAP) form the core metrics defining your cycling physiology. Understanding these measures and their relationships helps tailor your training for optimal results.
Key Metrics Explained
CP as a Percentage of MAP and Rider Classification
The ratio between your CP and MAP is essential in determining your rider type:
Practical Example
Next Steps
In upcoming articles, we'll share detailed physiological profiles and specific session recommendations tailored precisely to each rider type. You'll learn exactly which training approaches yield the best results based on your individual metrics.
Critical Power (CP), W' (anaerobic work capacity), and Maximal Aerobic Power (MAP) form the core metrics defining your cycling physiology. Understanding these measures and their relationships helps tailor your training for optimal results.
Key Metrics Explained
- Critical Power (CP): Represents the highest sustainable power output you can maintain without fatigue rapidly setting in. It’s closely related to your aerobic endurance.
- W' (W-prime): Indicates your anaerobic capacity, reflecting how much energy you can expend above your CP before exhaustion.
- Maximal Aerobic Power (MAP): Refers to the maximum power you can sustain aerobically for a short duration (typically around 3-5 minutes).
CP as a Percentage of MAP and Rider Classification
The ratio between your CP and MAP is essential in determining your rider type:
- Low CP relative to MAP (e.g., CP at ~70% of MAP): Suggests you're likely stronger anaerobically but have room for aerobic improvement. Your training should emphasise raising your CP by building aerobic endurance through sustained threshold efforts and Sweet Spot sessions.
- High CP relative to MAP (e.g., CP at ~90% of MAP): Indicates your aerobic system is well-developed, but you have limited anaerobic headroom. In this scenario, enhancing your MAP through high-intensity intervals (VO2 max and Supra-CP training) would deliver greater improvements.
Practical Example
- If your CP is 70% of your MAP:
- Prioritise sessions aimed at raising your CP, such as sustained intervals at or slightly below your threshold.
- If your CP is 90% of your MAP:
- Prioritise workouts to lift your MAP, like short, intense intervals above your current aerobic maximum.
Next Steps
In upcoming articles, we'll share detailed physiological profiles and specific session recommendations tailored precisely to each rider type. You'll learn exactly which training approaches yield the best results based on your individual metrics.
