W' Burn Rate Calculator - User Guide
Welcome to the ′W′ Burn Rate Calculator! This tool is designed to help athletes understand the rate at which they deplete their anaerobic work capacity, known as ′W′ when riding at a specific power output over various durations ranging from 20 to 90 seconds. Here's a step-by-step guide on how to use the calculator:
Enter Critical Power (CP):
Once you've filled out all the fields, click the "Calculate Burn Rate" button. The calculator will provide you with the estimated ′W′ depletion over various durations:
These estimates will help you understand how much of your ′W′ you'll use up during high-intensity efforts of different lengths at the specified power output.
Remember, this calculator provides estimates based on the inputs you provide. It's essential to understand that actual ′W′ depletion can vary based on several factors, including fatigue, hydration, and more. Always listen to your body and adjust your training based on how you feel and your performance goals.
Enter Critical Power (CP):
- What it is: Your Critical Power, which represents the highest power output you can sustain for a long duration without fatigue. It acts as a threshold between aerobic and anaerobic energy systems.
- How to fill it out: Enter your known or estimated CP value in watts in the provided field. For example, if your CP is 300W, enter "300".
- Enter Current Power Output:
- What it is: The power output you are currently producing or plan to produce during your effort, measured in watts (W).
- How to fill it out: Enter the power output in watts. For example, if you're producing or planning to produce 350W, enter "350".
- Enter W' (in Kj):
- What it is: Your total anaerobic work capacity, representing the amount of work you can do above your CP before fatigue sets in. It's measured in kilojoules (Kj).
- How to fill it out: Enter your known or estimated ′W′ value. For example, if your ′W′ is 20 Kj, enter "20".
Once you've filled out all the fields, click the "Calculate Burn Rate" button. The calculator will provide you with the estimated ′W′ depletion over various durations:
- 20 seconds
- 30 seconds
- 40 seconds
- 60 seconds (1 minute)
- 90 seconds (1.5 minutes)
These estimates will help you understand how much of your ′W′ you'll use up during high-intensity efforts of different lengths at the specified power output.
Remember, this calculator provides estimates based on the inputs you provide. It's essential to understand that actual ′W′ depletion can vary based on several factors, including fatigue, hydration, and more. Always listen to your body and adjust your training based on how you feel and your performance goals.
W' Burn Rate Calculator
Results:
Power above CP: 0 watts
W' depletion over 20 seconds: 0 Kj
W' depletion over 30 seconds: 0 Kj
W' depletion over 40 seconds: 0 Kj
W' depletion over 60 seconds: 0 Kj
W' depletion over 90 seconds: 0 Kj
W' Recovery Calculator - User Guide
Welcome to the ′W′ Recovery Calculator! This tool is designed to help athletes estimate the recovery of their anaerobic work capacity, known as ′W′, after a high-intensity effort. By understanding how quickly ′W′ replenishes, athletes can make informed decisions about their rest intervals and subsequent efforts. Here's a step-by-step guide on how to use the calculator:
How to fill it out based on your level:
Once you've filled out all the fields, click the "Calculate W' Recovery" button. The calculator will provide you with an estimate of your ′W′ after the specified recovery duration.
Remember, this calculator provides estimates based on the inputs you provide. Actual ′W′ recovery can vary based on several factors, including fatigue, hydration, and more. Always listen to your body and adjust your training based on how you feel and your performance goals.
Welcome to the ′W′ Recovery Calculator! This tool is designed to help athletes estimate the recovery of their anaerobic work capacity, known as ′W′, after a high-intensity effort. By understanding how quickly ′W′ replenishes, athletes can make informed decisions about their rest intervals and subsequent efforts. Here's a step-by-step guide on how to use the calculator:
- Enter Maximum W' (W' max in Kj):
- What it is: Your total anaerobic work capacity, representing the maximum amount of work you can do above your Critical Power (CP) before fatigue sets in.
- How to fill it out: Enter your known or estimated maximum ′W′ value in kilojoules (Kj). For example, if your ′W′ max is 20 Kj, enter "20".
- Enter Remaining W' at Start of Recovery (W' initial in Kj):
- What it is: The amount of ′W′ you have left at the beginning of your recovery period after a high-intensity effort.
- How to fill it out: Enter the remaining ′W′ value in kilojoules (Kj). For example, if you have 10 Kj of ′W′ left at the start of recovery, enter "10".
- Enter Time Since Start of Recovery (in seconds):
- What it is: The duration of your recovery period, measured in seconds.
- How to fill it out: Enter the time in seconds. For example, if you've been recovering for 1 minute, enter "60".
- Enter Recovery Constant (k value):
How to fill it out based on your level:
- 4th Cat (Beginner): If you're new to competitive cycling and still building foundational fitness, start with a k value of 0.01.
- 3rd Cat (A bit of experience): With some racing experience and improved bike handling, consider a k value around 0.015.
- 2nd Cat (A good amateur): As a consistent performer with strong race tactics, you might be closer to a k value of 0.02.
- 1st Cat (High level): With elite fitness levels and advanced race strategies, a k value of 0.025 might be more appropriate.
- Elite (The highest level): For those at the pinnacle of the sport, a k value of 0.03 or even slightly higher could be suitable.
Once you've filled out all the fields, click the "Calculate W' Recovery" button. The calculator will provide you with an estimate of your ′W′ after the specified recovery duration.
Remember, this calculator provides estimates based on the inputs you provide. Actual ′W′ recovery can vary based on several factors, including fatigue, hydration, and more. Always listen to your body and adjust your training based on how you feel and your performance goals.
W' Recovery Calculator
Results:
W' after recovery: 0 Kj