More Fitness Breakthroughs with W Prime on PerfPro Studio
W Prime Provides a VISUAL approach to Intensity and Fatigue.
I posted a few days ago about how my clients were successfully using the W Prime feature on PerfPro Studio, to achieve fitness breakthroughs. Well, it’s happened again.
The second day of testing consisted of a 5 minute, 3 minute, and 1 minute test. I looked through the clients’ histories, and came up with their previous recent records. I then placed those values on a Post-It note and gave them to each client. But more importantly, I reminded them that to achieve a breakthrough, we needed to gauge the W prime JUST RIGHT. As time began to expire, I wanted them to work hard enough to deplete their W Prime, and try to get into NEGATIVE territory. Why? Because it means you’re having a breakthrough!
Here is another example:
Do NOT go out too hard, too early!
This client was given a goal of breaking 269 watts over 5 minutes. He went out too hard, backed off, and then raised his average power for the rest of the interval. If you watch his W Prime value in green, it drops in a curved pattern. Just before the end of the effort, it dips below 0 (Zero). The result? 276 watts – NICE!
Not only did we achieve a breakthrough in his power, we also raised his Critical Power, and Anaerobic Work Capacity (AWC). His improvements were modest, but real. More importantly, they give a true psychological boost.
Teaching Intuition with W Prime
The next 8 weeks of classes will focus on mid-length intervals that will continue to lower and raise W Prime. The clients are learning to develop intuition, so that when they are outside, they can judge their W Prime, energize themselves to overcome challenges, and climb or push longer than they previously thought was possible.
If you want to learn how to use W Prime on PerfPro Studio to help you improve your indoor training sessions, let’s set up an appointment.
Using W Prime in PerfPro Studio To Get the Most Out of Your Body
W Prime is a great way to measure your training load.
Not everyone owns a power meter for their bike. Some people do not want to make the investment in equipment. Some just want a great workout and want to see how hard they can push their bodies. W Prime in PerfPro Studio is a great tool to help athletes measure their effort better.PerfPro Studio has added features almost weekly now for several years. This is a robust, solid training platform that is my go-to for indoor studios. It is consistent and is easy to operate. PerfPro Studio shows riders what they need to know, both on a dashboard and graphically, so they can achieve their goals.
Since 2015, I have been employing W Prime testing at my studio, Cycling Center Dallas. It's a great tool, and in this post I show you how to put W Prime to work for you.
Five Stars On Xert: What It Takes To Get to Pro Level, Part Two
BUILDING FITNESS AND CAPACITY TO GET TO FIVE STARS.
Let's start with the "Stress" Chart in Xert.
Dr. Keeter basically began from scratch, with a low fitness level, and few hours per week in his legs. He was certainly not UNFIT, but he was far from TRULY FIT. Here's how we got him to Five Star Performance.
Five Stars On Xert: What It Takes To Get to Pro Level, Part One
I’m excited to announce that my coached client, Dr. Kyle Keeter, has gotten to Five Stars Training Status on Xert! A Five Star Training Status is the result of A LOT of work on the bike!
This means that his training volume, per his daily and accumulated “XSS” (Xert Strain Scores) values, has surpassed 150 points!
I’m going to show you several images to show you how he got to five stars, what his goals are, and how we will handle a taper for mid-October.
Dr. Keeter is an Ultra Cyclist, and is training for the “No Country for Old Men” event, being held in and around Alpine, Texas. The event he has chosen is a 383-mile race, and is expected to take 22-25 hours. He has competed here before, and finished 3rd overall. The goal is to get closer to 24 hours, and improve upon his personal previous record, which was 26 hours, 33 minutes.
It Starts Back In March of 2017…
Dr. Keeter approached me in March of 2017, and we laid out his objectives, and his requirements. The goals were as such:
- Raise Threshold Power to a high level through appropriate interval Frequencies, Intensities and Times.
- Raise HIE (High Intensity Energy) for those periods of time when it may be impossible to generate power on slopes or in headwinds without approaching or pedaling above Threshold Power.
- Raise the LTP (Lower Threshold Power) to the highest value possible, so that he can cycle longer using more calories from fat, and not carbs.
- Increase volume to a level that he would become incredibly efficient, and improve his stamina for sustained efforts of 10-12 hours between breaks.
We looked at everything; bike fit, equipment, power meters, head units, tire pressure, hydration, food intake…. everything.
Then, we got to work.
Click here to see how we did it in Part Two (Premium Content—subscription)