𝐈𝐬 𝐦𝐲 𝐏𝐃𝐂 𝐚𝐜𝐜𝐮𝐫𝐚𝐭𝐞?
Your Power-Duration Curve (PDC) is modelled using your best efforts for a range of durations using information from your recent workouts (usually, the last 90 days of workouts).
But its accuracy (and its usefulness) depends on whether those best efforts include some maximum effort runs, at 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.
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 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.
𝑺𝒉𝒐𝒖𝒍𝒅𝒏’𝒕 𝒚𝒐𝒖 𝒃𝒆 𝑹𝒖𝒏𝒏𝒊𝒏𝒈 𝒘𝒊𝒕𝒉 𝑷𝒐𝒘𝒆𝒓?
