We look at your Weighted Average Power for the ride and compare it to your FTP. As we have mentioned on how Strava calculates power, Strava considers that the total power produced or P(total) as the sum of the Power produced to overcome rolling resistance or the resistance of forwarding motion, Power produced to overcome wind resistance, Power produced to overcome gravity (when climbing hills) and Power produced to accelerate from one speed to another. OptimistMinds do not provide medical advice, diagnosis or treatment. The Power Curve can be displayed in Watts (W) or Watts per Kilogram (W/kg.). Average power is simply the average power of your entire ride. I went back and looked at the first ride when I used the power meter and there is a similar discrepancy. It can become more accurate if you enter your weight when you are using your cycling clothes, shoes and even your water bottle. For the first ride in our example, the weighted average would be 150 watts, whereas for the second ride the weighted average would be 192 watts. Threshold (90% - 104% FTP) – Moderate to hard effort and leg sensations that can be maintained for up to 1 hour. PowerIntervals Cycling Workout. Intensity is our way of showing how difficult a ride was as compared to your FTP. I then compared estimates versus measurements on a per segment basis. To measure Power, Strava considers that the total power produced or P(total), is the sum of the following components: Subsequently, we have the following equation: P(total) = P(rolling resistance) + P(wind) + P(gravity) + P(acceleration). We recommend you test for your FTP at least every few weeks to a month while you're training. We calculate Training Load by comparing your power during your ride to your FTP and determining how much load you put on your body during the workout. Power values will be more accurate than the Strava Power Estimate; Power values will appear on Strava as Power instead of Est Power. The Strava app is based on the location services, hence it requires extra battery power. Interestingly, between the steadily hard effort of Germany and a single, massive sprint in Czech, van der Poel had the same weighted average power, at exactly 413 watts for 20 min. Garmin shows 186 for average power and Strava shows 173. Strava algorithms and data my have improved a lot since then. Here we model this as the difference between your Fitness Score and your Fatigue Score. Yes, the same gravity that keeps our feet stuck to the ground, preventing us from flying away or the same gravity that we know from function movies. This will mean that the power value has been recorded by a device called a power meter. If you don’t want to share your power data with the world, it’s now possible to have the power data of your rides stripped from the ride files that are uploaded to Strava. There are online articles that suggest Strava uses xPower, which is similar to normalized power but was developed separately. Page 1 of 3 - Strava Average Power estimate - posted in The Bike Room: Morning all Hope all is well. The article claims that a typical fit cyclist might be able to crank out 250 to 300 watts as an average for a 20 minute FTP (functional threshold point) test, while the pros usually average 400 watts. Using the power meter, both Strava and Golden Cheetah say that the average was 225 watts. 53 Posts . Many Strava users may find this information important and useful, especially for athletes and professionals. This is inclusive of the entire ride, and Strava includes zeros (coasting)”. ... power and fitness you need to reach your goals on segments ranging from 20 seconds to a full hour. Apps will see power values as measured Power rather than estimated Power. It allows Strava to determine how hard a ride is for you. Neuromuscular (>150% FTP) – Sprinting power that is taxing your neuromuscular system and can be maintained for 1-20 seconds. You can get above 3.75 to 4.25 and those are local elite racers. The power to overcome wind resistance can be described by the formula P = 0.5 x ρ x v3 x Cd x A, where P is the power required, ρ is the density of air, v is the velocity you go at, Cd is the drag coefficient and A is the surface area when facing the wind. P = m x a x v, where the P is again our power required, m is the mass of the rider and the bicycle, and a is the acceleration between the speed at the start and the speed in the end within the same sampling window. Finally, Satrava will need the most accurate elevation data for your activity. But you can find the real number by highlighting the segment in the analysis view of the ride. FTP is the keystone to training with power. The average recreational cyclist’s FTP is about 2.5-3.0 Watts/Kg. For example, if you were soft pedaling before a 20-second sprint, your normalized power would be lower than average for your 5-second power. This combination of short intense efforts and longer sustained efforts are useful to model your "Power Profile" (more on this later!) However, people who race regularly may have a higher FTP of 3.0 to 3.75. Examples include criterium races, mountain biking or hilly rides. Because Strava alone estimates power based on GPS data which doesn’t account for wind, making it less accurate. Please feel free to leave any comments or thoughts about the content of this article! The next lower limit will be your average power … Customized workouts get delivered to your inbox daily for four weeks. In this guide, we will talk about how Strava calculates power. While the Power Curve shows your best efforts for given periods of time, Power Zone charts take each 1 second of power of your ride and put it into a bucket. It is our best guess at your average power if you rode at the exact same wattage the entire ride. As a result, Weighted Average Power provides a much better estimate as to how hard a ride was than average power alone. Training Load is a great way to determine how much rest you need after your workouts. Try to reproduce the same conditions for each test — this means use the same stretch of road or always use the same trainer/rollers, Make sure you are fresh (the previous few days should be light in terms of training load), Endurance / Recovery Ride – 65% and lower, Short Time Trial or Race – 105% and higher. G. Thus, the easiest way to calculate your FTP is to test your best average power for 20 minutes. Additionally, distance readings contribute to your average speed, as average speed is calculated from distance over your total moving time”, according to Strava Support. Go into Strava.com> Account settings and enter your bike information under the option ‘My Gear’. Weighted Average Power smooths out the variations in the power of your ride to provide a better indicator of your overall effort when you spent a lot of time going hard and then going easy. Use of this website is conditional upon your acceptance of our User Agreement. Kilometer 10 to 18 Time: 20:57 Average Power: 338w (4.9w/kg) Normalized Power: 344w (5w/kg) The middle section of … There’s Power in Teamwork Group rides cover two times the distance of solo rides (in the U.S., the average solo ride lasts 13.8 miles for men and 12 miles for women). This is because the first second of your sprint incorporates 29 seconds of soft pedaling and 1 second of sprinting; the … I saw from 10% to more than 20%, depending on the segment type. FTP is the keystone to training with power. Your Functional Threshold Power (FTP) is the maximum average power that you can hold for one continuous hour. Leg sensations are high and conversation is not possible. How this compares with Andrew Coggan’s chart Given measured power data, Strava said that my average power for the whole ride was 164 watts and produced a total of 1,233 kilojoules of energy. P = m x g x sin(arctan(grade)) x v, where P refers to the power required, them is the mass of the rider and bicycle, the g is the gravitational constant which is 9.8 and grade is the slope of the hill. Side Note: I have tried and tested various products and services to help with my anxiety and depression. A conversation is difficult and concentration is required. In this case, when we talk about the power produced to overcome gravity, we are referring to the gravity while riding up a hill. The Fitness Score is calculated using Training Load, to measure your daily training, and an impulse-response model to quantify its effect over time. There is a close 1–to–1 ratio with Total Work and Calories expended during a ride. Without direct measurements, Strava estimated that my average power was 177 watts and total energy production was … There are … ... Be sure to name your WoW activity on Strava: Include “Power … Why is this blog about How does Strava calculate power important? It lists your Strava activities recorded in the last 6 weeks and calculates your Maximum Average Power (MAP) values for durations of 5 seconds, 1 minute, 5 minutes, and 20 minutes. If your Weighted Average Power was 250W and your FTP 300W, the Intensity would 83%. The accumulation of stress in your muscle at any point in time is affected by what has happened in the prior 30 seconds of any data point in question. Breathing in tempo is rhythmic and may become strained at the upper end of this zone. Endurance / Recovery Ride – 65% and lower You … So, if you are using Strava for recording rides, make sure your bike computer has a good battery life. A power meter is a device that is usually integrated into a bicycle’s crankset, bottom bracket or a real wheel, and will calculate the power (or watts) being generated by you. You may wonder how we could possibly know the wind speed or air density during your ride, and normally we can assume there will be no special environmental wind conditions and a temperature of 15C. The actual power produced to accelerate from one speed to another displayed in watts by David Johnstone wonder Strava! And there is no need to panic since it is not as complicated as it seems to. 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