๐๐จ๐ฎ ๐๐๐ญ๐ข๐ ๐ฎ๐ ๐๐๐ฌ๐ญ๐๐ซ ๐๐ญ ๐ก๐ข๐ ๐ก๐๐ซ ๐ข๐ง๐ญ๐๐ง๐ฌ๐ข๐ญ๐ข๐๐ฌ
Intuitively, this is obvious.
If you sprint, you canโt sprint for a long time, and the faster you sprint, the shorter the time you can keep sprinting.
Whatโs not obvious is that there is a mathematical relationship between your intensity (your effort) and how long you can hold it.
๐๐ก๐ ๐ซ๐๐ฌ๐๐๐ซ๐๐ก
Monod and Scherrerโs research into single muscle groups showed that the fast component of fatigue follows a hyperbolic curve.
This research identified the bottom of the curve (the asymptote) as โan exercise intensity that could be sustained for a very long timeโ, naming it Critical Power (CP).
The research also identified that the curveโs hyperbolic shape makes it โpossible to define the maximum amount of work that can be performed in a given time, as well as the conditions of work performed without fatigue.โ
They called this maximum amount of work Wโ. Anaerobic Work Capacity (AWC) and Reserve Work Capacity (RWC) are other names for Wโ; Functional Reserve Capacity (FRC) describes a similar concept with a different calculation method (but still hyperbolic).
Further research by Hill extended and validated these concepts for whole-body exercise, noting that โfor a very long timeโ was usually 30 to 60 minutes of exercise at CP.
The picture shows the fast element of fatigue as the left side of your Power-Duration Curve, starting from the power axis and extending to the dotted blue line.
๐๐ก๐ฒ ๐ข๐ฌ ๐ญ๐ก๐ข๐ฌ ๐ฎ๐ฌ๐๐๐ฎ๐ฅ?
Knowing the maximum amount of work you can perform and the event distance, you can calculate a race power target for a shorter event (e.g. a 5k), where the fast component dominates.
A race power target that reflects your personal best!
๐บ๐๐๐๐๐ ๐’๐ ๐๐๐ ๐๐ ๐น๐๐๐๐๐๐ ๐๐๐๐ ๐ท๐๐๐๐?
โ Questions?
๐ Getting Started
For more information on the research, please see:
๐น Monod, H. & Scherrer, J., (2007) The Work Capacity of a Synergic Muscle Group
๐น Hill, D., (2012) The Critical Power Concept
๐๐จ๐ฉ๐ข๐: ๐๐จ๐ฐ๐๐ซ-๐๐ฎ๐ซ๐๐ญ๐ข๐จ๐ง ๐๐ฎ๐ซ๐ฏ๐
โฉ What are you capable of?
โฉ You fatigue faster at higher intensities
โฉ You fatigue more slowly at lower intensities
โฉ How do I use my PDC?
โฉ Is my PDC accurate?