#Goldencheetah cp chart interval registration#

In fact, I would recommend doing both a 3/10 test and 5k race regularly, ensuring there’s at least one of each in the last 90 days.

On the flip side, if you know you can recover quickly from a 10k then you might consider doing one to shift things up.

There’s less stress on the body in a 5k which means recovery is faster-minimizing downtime and letting you resume training more seamlessly. However, most people should opt for a 5k instead.

#Goldencheetah cp chart interval registration#

However, registration fees make this a costlier option unless there’s a free parkrun near you.īecause a 10k is typically run at critical power, it will generally estimate CP better than a 5k. It also provides a chance to practice racing (e.g. One benefit of this approach is that it’s easier to produce max-effort performances in a race context versus solo. 5k or 10k RaceĪn alternative approach to estimating critical power is using a 5k or 10k race. For the best result, test the shorter duration first and then the longer duration (i.e. Critical power: How different protocols and models affect its determinationįor that reason, I defer to Steve’s recommendation of a 3/10 protocol for most runners and 3/12 or 3/15 for more experienced runners. The latter from research showing a 10 minute or greater duration is less prone to error/overestimating CP.ĬP was considerably overestimated when only trials lasting less than 10 min were included, independent of the mathematical model used. The two parts include a short and medium-length segment (both between 3-30 minutes) with sufficient rest between.ĩ/3 minute and 6/3 lap are recommended by Stryd while 3/10 is recommended by Steve Palladino. There are two protocols typically used for critical power tests:Ĭommon options include: 3/10 minute or 9/3 minute. If performed optimally, it provides an accurate, up-to-date critical power which then determines power zones for the next 4-6 week training period. A CP test is designed to test and measure your current fitness and should be performed regularly (every 4-6 weeks) as part of any training block.