Is my PDC accurate?

Your PDC is modelled using your best efforts from your recent workouts – usually, the last 90 days of workouts.

Its accuracy (and its usefulness) depends on whether those best efforts include some maximum effort runs for a range of different durations.

Best Efforts?

Best efforts are those efforts with the highest average power for each duration on your PDC.

They need not be the best you could have achieved, just the best that you actually ran during the last 90 days.

Maximum Efforts?

Maximum efforts are efforts where you deliberately run as hard as you can for each duration.

They represent the best you can currently achieve (as an average power over each specific duration).

A range of different durations?

Your PDC reflects your capability over very short durations (20-30 seconds), short durations (2-3 minutes), medium durations (12-15 minutes) and longer durations (20-40 minutes).

To ensure your PDC truly reflects your capability …

Your PDC needs to be ‘fresh’:

⚡ A PDC that may have been ‘accurate’ 60 days ago is not necessarily ‘accurate’ today

⚡ A PDC that includes best efforts rather than maximum efforts may not represent the best you can actually achieve

To ensure your PDC is ‘fresh’ and that it represents what you can actually achieve:

✅ your training should include maximum effort runs for each of the above durations, so that your last 90 days of workouts includes a maximum effort for each duration

✅ you should run maximum efforts every 4-6 weeks, alternating between durations, so that your Threshold Power (and your PDC) accurately reflects your current capability.