Hey,
I am curious how to apporach a 1min-power-test. I have done 1min Intervalls in the past and I found them to be quite hard, however in those intervalls I did not go all out (in sake of repeatability).
In my upcoming rest week I would like to do a 1min max power test. In the past i did not go full-gas from the start (meaning I did not do an all-out-sprint) as I feared that power would drop to drastically at the end. What expierenced do you have with these sort of anerobic tests?
I am thinking about doing a 20sec sprint at 80% of my max 20sec power and hanging on after that. What ‘pacing’ strategies have you tried?
I am aware that I can just ‘try’ diffrent strategies but I dont want to do more than one or two efforts, as I also want to do a 8min and 20min test in the same rest week.
Kind regards
Try 200% FTP and adjust as necessary from there.
1 Like
Don’t be afraid to try different strategies, and fail. That way you find out what works for you.
1 minute is not so hard, and long, that you’re in a fatigue hole for days. You should be able to try this out a few times per week, even on easy days (at the end of an easy ride).
Make notes after each effort, and use a tag (#1min) so you can filter on all your efforts, and compare notes. Find out what works for you.
2 Likes
^^^ this. Experiment and find what works for you. I like to do them outside on a safe Strava segment.
If it were me, I’d try something like starting slightly higher than my expected/target average and see how that goes. Due to physiology, I would expect power to always drop off at the end of a 1-minute effort.
Everybody is going pace these different, all of my best have a hard start and then struggle fest to hold on.
Sitting in a meeting at work, been wanting to try the compare feature…
Here are my two best 1-min efforts. First from December 2016 Group Ride, the second from a coach assigned November 2022 workout:
FTP of both around 265-275W. Ended up at 537W for both.
Group ride there were 2 or 3 of us racing up an overpass. Its in red above and you can see a longer tail past 1 minute.
Coach workout - told to go “full gas” which is max repeatable (nod to @FerrisFast)
clearly I “failed” to follow instructions on the 2nd set 
First set, first interval I managed 455W evenly paced. Max of 522W.
Second set, first interval I pushed out a “controlled hard start” with peak of 749W.
Coach comment:
550watts!! not often I see over 200% for 1min! Not a bad way of coming off of being injured 
he used TP reported interval NP in that comment, it was a little higher than Average Power.
FWIW. Everybody is going to find their own pacing, thats mine.
1 Like
