Training with a power meter (SRM, Powertap, Ergomo, etc.) allows you to focus on specific parts of the physical demands for cycling. E.g. you want to increase your maximal oxygen consumption (VO2 max), I suggest you perform a test showing your maximal sustainably power output at your VO2 max. Usually, it is possible to maintain a VO2 max power output for about 5 minutes.
The basic rule of training is to train what you aim for. Training at VO2 max is very tough, so we split it up in shorter intervals. I prefer intervals around 3 minutes with 2 minutes of active recovery.
Example: A 5min maximum power (MP) test shows an average power output of 391W.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Recovery training | 3x(3+2min) 385-395W | Long ride | 15min 340W | Recovery training | Easy ride, 1x5min 310W | Race |
| Recovery training | 3x(3+2min) 385-395W | Long ride | 3x(3+2min) 385-395W | Recovery training | Easy ride, 1x5min 310W | Race |
| Recovery training | 3x(3+2min) 385-395W | Long ride | 15min 340W | Recovery training | Easy ride, 1x5min 310W | Race |
| Recovery training | 3x(3+2min) 385-395W | Long ride | 3x(3+2min) 385-395W | Recovery training | Easy ride, 1x5min 310W | Race |
| Recovery training | New test 5min MP | Long ride | 3x(3+2min) New 5min MP | Recovery training | Easy ride, 1x5min 80% 5minMP | Race |
This program shows you how to use your test results in a training program. This program is made specifically for VO2 max, and therefore I have pulled out all sprints and anaerobic sessions.
I usually recommend training programs with different intervals, so please remember that this training program is made only to illustrate an easy way. If you prefer to train for two or more specific goals, you can mix different kinds of intervals.
Like you made a 5 minutes test for your VO2 max, you can make an anaerobic 60seconds test and try to make a higher average watt after a couple of weeks of training. It is very challenging to attempt new personal bests. Remember to notice your body weight when you perform a test.
I really like your website. Your studies are very insightful and it is clear that you are striving to optimize power meter use to improve racing success. I an an avid “student” at this training game; and am always looking for better ways to train.
Keep up the good work!
Ok, so I’m new to this I guess… but why would I need to notice my weight?
I’m thinking about buying a power meter. Which one do you recommend and why?
Thanks for your advise.
P.S. Are you interested in exchanging links?
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Excellent and straightforward into the nitty-gritty of power meter training. Apologies for my igorance but what does (3+2 mins) mean? Is it 3 mins effort then 2 mins recovery?