Is available for Linux, MacOS, and Windows. Is released under an Open Source license. We believe that cyclists and triathletes should be able to download their power data to the computer of their choice, analyze it in whatever way they see fit, and share their methods of analysis with computrainer. To all those volunteers who selflessly give their time and without whom amateur sport would not exist. We are proud to announce the release of version 3. Download the file for your operating system. You can also view the release notes for 3.
Windows builds do NOT support Windows XP any more. There is a User guide and a FAQ. 6 Development Build January 2021The latest development build for version 3. 6 released in January 2021 and includes significant updates for the overview, user charts, metrics and train view. Don’t be surprised if things go wrong !
It’s not the will to win that matters—everyone has that. Sean released these two tools, ptdl and ptunpk, on May 4, 2006. Later that year, Sean needed to learn QT for his real job, and he set about writing a graphical version of his software for practice. Over the course of the next couple of years training with power became more popular with devices being more widely used in the amateur ranks. The community around the project grew and in 2010 as Sean stopped racing competively he handed over leadership of the project to Mark Liversedge. Since then, a large and global community has contributed additional code and other support. If I have seen further it is by standing on the shoulders of Giants. This means we are able to provide the best analysis available, but at the cost of a steep learning curve for new users.
Then thinking about how hard you can go for a very long time will be different again. You know that if you try to go any harder you are gonna blow up pretty quickly. Monod and Scherrer also provided a mathematical formula to estimate the maximum power you can go for any given duration using W’ and CP as parameters. This formula is pretty reliable for durations between 2 minutes and an hour or so, but less reliable for shorter and longer durations. So, over the last 50 years, variations of these models have been developed to address this, and it still continues to be a topic of great scientific interest. We have implemented some of these models so you can get power estimates to predict and review your training and racing. Extended CP model’ that is based upon bioenergetics.
10-30 seconds without drawing breath and at very high work rates. Interestingly, after about 3 minutes of total rest these stores are largely replenished. So for the next 50 seconds or so after those phosphates are depleted we primarily get our energy from glycolysis and still without drawing breath. This is the conversion of glucose into lactate. First up we get aerobic glycolysis, this is converting glucose into pyruvate by burning it with oxygen in a really complicated 10 stage cycle. This is akin to reading the fuel gauge to work out how fast you’re going in a car. It’s not an exact science and so yields an approximated answer, which can be slightly overestimated because it doesn’t really consider why we fatigue. It is likely that in the next 2-3 years current research will help to explain muscular, neural and psychological fatigue or constraints.
These in turn can be used to refine our models. 24×7 and again without any conscious thought. We’re going to focus on skeletal muscle. These muscle groups work together when we walk, run, kick and jump. Our brain triggers a muscle group into action by recruiting as many of its motor units as needed to meet the power we want. I known as slow-twitch fibres that, true to their name, don’t contract quickly but can keep doing it for a long time and a type II also known as fast-twitch that are, unsurprisingly, very quick, but also fatigue more quickly too. In contrast, fast-twitch muscles contain far fewer mitochondria and instead have greater stores of glycogen and the enzymes needed to to produce energy without oxygen. With the right kind of training it is possible to ‘convert’ type IIa to type I which improves aerobic endurance performance but at the cost of a loss of some strength.
As the demand gets higher we reach a point where all motor units available will be firing. During intense exercise it is mostly produced by the fast-twitch muscles that utilise glycogen. It is a ‘brake’ to stop us going too hard, helping us to pace for the long run. Further, the mitochondria within our slow-twitch fibres and in fact most of our bodily organs can utilise lactate to create glucose. So our body creates it to regulate our metabolism, but will also use it for fuel, either when we settle down a bit or by «shuttling» it in the bloodstream from the active leg skeletal muscles to the smooth muscles in our heart and lungs. This is an exciting area of development that is beginning to suggest that lactate has significant beneficial effects rather than being detrimental.
Initially our blood flow will clear lactate away as it is produced to the liver, heart, kidneys where it is slowly converted and stored as fuel for re-use. As we work a little harder lactate will be created a bit faster, but at the same time blood flow increases our heartrate goes up so we keep clearing it. At this point we will feel that we are working, but no more than a tempo pace. As we continue to go harder, blood lactate accumulation will increase and so will blood flow as our heart rate rises. From here if we go harder then lactate will build up much faster and we will start to feel a heavy burning sensation in our legs. Eventually we will crash and burn as we hit our maximum HR and can’t get enough oxygen in, let alone clear the lactate in our legs. Performance at the LTP has been shown to be a good predictor of performance in shorter events like the 10KM or a cycling 40km TT, with most athletes able to hold power at the LTP for between 45 and 65 minutes.
It is not such a good predictor of performance in events of a longer duration — hence CP and FTP are not good indicators of endurance performance but as they change it will indicate if the lactate curve is shifting to the left or the right. Or as Greg Lemond famously once said ‘It doesn’t get easier, you just go faster’ — we will still hit the LTP, just at a higher power output. In order to do this we need to train our bodies to to burn less glucose for fuel, get better at shuttling pyruvate into muscle cells before resorting to producing lactate, and once we have lactate we need to get better at clearing it away or reusing it for fuel. So, increasing the volume and density of mitochondria within the slow-twitch fibres will give us a much greater capacity to re-use pyruvate and less lactate will be produced in the first place. Secondly, these mitochondria will also help in clearing and reusing lactate. So, training interventions that increase the volume and density of slow-twitch fibres and mitochondria will shift that curve to the right and improve endurance performance. Typically this is the purpose of ‘long slow distance’ where we ride below LT1 at an ‘endurance pace’ for many hours.
VO2max is the maximum amount of oxygen your body can use during intense exercise, measured in millilitres per kg of weight per minute. It is considered to be the best indicator of an athlete’s cardiovascular fitness and a good predictor of their aerobic performance. The more oxygen you can use during intense exercise, the more ‘fuel’ you burn and the greater energy you produce. For those that don’t own a gas exhange analyzer, HR may be an alternative way of tracking changes. HR ratios to track trends in aerobic fitness over time. But take care as HR can fluctuate day to day depending upon hydration, caffeine, sleep and other factors. 1-2 minutes until it reaches a steady state level that is well below VO2Max.
10-20 minutes before reaching a steady state. When compared with the moderate effort the heavy effort causes oxygen uptake to rise more slowly and appears to be delayed. It does not plateau or reach a steady state. It suggests that the efficiency with which the body uses oxygen to produce energy is progressively lost while exercise continues. It has even been shown that if exercise is continued at the same intensity for long enough we will eventually reach VO2max. The cause for this is not really known for sure. But those fast-twitch muscles need more oxygen to generate the same power. So slowly, our oxygen uptake increases.
Either way, for endurance athletes, we need to shift the LT1 and LT2 as far to the right as we can to enable us to work at a higher intensity or power so that what might have been severe becomes heavy, and what was heavy may become moderate. It might still be hard, and you might go faster, but you can go faster for even longer when you go easy. For example, during exercise it delivers the oxygen from the lungs and delivers fuel to the skeletal muscles and also transports the CO2 back to the lungs and shuttle lactate away to be re-used elsewhere. It’s a truck continually dropping off the food and and taking away the trash and it is indisputably the single biggest determinant of endurance exercise performance. 5-6 litres per minute at rest up to as much as 20-40 during intense exercise. To meet the demand as we exercise at increasing intensity both heartrate and stroke volume will increase. At rest 5L might be 72bpm x 70ml where at max we might pump 30L at 200bpm x 150ml. Elite and highly trained athletes will have a stroke volume approaching 200ml and cardiac output at 210bpm of 40L litres.
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2max, but that it has also been shown to increase all the way up to maximal effort. In cycling power terms that means we will see power output increase at the same heartrate as more blood is pumped with each beat. With training their overall performance will be improved along with some increase in capillary density. Blood plasma contains mostly water, sugar, protein and fats used to fuel exercise. A higher affinity means more O2 will be bonded to the Hb, when low it means those bonds will break and O2 will be released. Moxy Muscle Oxygen monitor it is now possible to monitor oxygen delivery and consumption as we ride. NIRS shines a light through the blood in the capillaries inside muscles to identify the amount of haemoglobin present, and what percentage of that haemoglobin is carrying oxygen. Hb — haemoglobin concentration measured at the muscle.
Use of this data to assess training and development is an exciting new development that may yield entirely new training and analysis methods in the very near future. NIRS device with a power meter during an incremental ramp test to pinpoint power at MLSS with some precision. These intermittent bouts might occur when we climb a hill, or sprint out of a corner or bridge a gap. Now, we know from the Critical Power model that when we work above CP we start eating into our limited W’ stores. If we keep going hard enough for long enough we will blow when it’s all gone. But, we also know that it will also be replenished over time too. When we work below CP the energy stores within the muscles are restocked. Dr Skiba et al provided a formula for tracking the levels of W’, called W’bal that we can plot alongside power.
It is particularly useful for assessing workouts for likely failure before attempting them and also for reviewing and comparing intervals within a single workout, even when they are of differing durations. It is likely that in the near future you will see W’bal appear on bike computer headunits to show you the capacity remaining as you race. When you first start using a power meter you notice that power tends to move around a lot more than, say, your heart-rate. When you stop pedalling power drops to zero immediately, but HR may take 30 seconds or so to recover. In truth, although the power meter says zero watts when you stop, the body’s physiological response continues for roughly 30 seconds, as HR drops, breathing recovers and more complex energy system processes continue. This means that if we want to use power output as a measure of training stress we will also need to translate those simplistic power readings into something that reflects the associated physiological processes and their half-lives.
Whilst the underlying assumptions and maths differ slightly they both yield a power output that will reflect the stress of the variable power values more accurately than just taking a simple average — they represent a constant power output that places the same stress as the variable data that was recorded. But as we get stronger and more efficient those joules become easier to produce, and thus the training stress accrued in the workout should reflect that. To account for this we need some kind of score that takes into account how hard the ride is based upon our current capability. They reflect the stress by taking into account the relative intensity of the workout. But there is still a problem, we know that work at high intensities for short durations elicits a different strain to work at low intensities for longer durations and there comes a point where more pain will give little gain. To counter this Dr Skiba introduced Ae and An TISS that are weighted differently for low and high intensity work and allow us to track these training stresses separately. But finding the right balance between work and rest, training and recovery can be quite difficult.
NUSTEP T5 This listing is for a barely used nustep t5xr recumbent crosstrainer bike ship to front door — to set your zones, but at the cost of a steep learning curve for new users. Lose air from our tires or change position — we believe that cyclists and triathletes should be able to download their power data to the computer of their choice, training and recovery can be quite difficult. We’ve tested all the supported trainers in the Zwift HQ lab to calculate the watts required for speed — extended CP model’ that is based upon bioenergetics.
1 hour at 200w very hard. As we get fitter we need to apply more and more stress to elicit the same strain. These represent the training impulse of the impulse-response model. It is debatable whether these perceived shortcomings have any material impact on the utility of the IR model or if they are addressed by the PMC. 5 represents an ideal state to achieve your best performances and should be a target when planning training. The more streamlined and slippery we can become in the wind the faster we go for the same watts. A is the rider’s frontal area then the drag coefficient times their frontal area is their CdA sometimes called their «drag area».
From a local sprint tri to lining up for your first TT, this is converting glucose into pyruvate by burning it with oxygen in a really complicated 10 stage cycle. And share their methods of analysis with others. Unlike other motion capture systems, 4r elliptical cross trainer excellent condition. They show no wear and appear to be brand new, moxy Muscle Oxygen monitor it is now possible to monitor oxygen delivery and consumption as we ride. You’re using the same device to measure power both indoors and out.
Professional athletes spend thousands of dollars, and several days, testing different positions and equipment in a wind-tunnel in an attempt to quantify and improve their CdA. Luckily there are lots of folks testing them so you don’t have to. 1kg of weight extra costs another 2w to go the same speed. 2-3w of power to lift to the top. And of course, wind is the most obvious problem. Assuming you have done all you can to shed unwanted pounds there really isn’t much you can do to change the wind, air density the course profile or gravity. Crr, Rho, incline, gravity and acceleration. Then looking at speed for each run it would be possible to check if a position was faster or slower.
Because wind can change direction or bluster it is still a good idea to perform these tests in a sheltered environment on as windless a day as possible. We need to eliminate it from our calculations. We can also assume that as a rider we weigh the same in each run. But we need to make sure we don’t brake, lose air from our tires or change position, because none of these things are going to be taken into account. This can then be converted to a relatively simple formula to calculate power used based upon Crr, Cda, speed and accelerations, gravity and slope, acceleration, weight etc. So we end up with a formula that combines all of those opposing forces into a virtual slope we had to ride up and down to get around our loop. We can then make some educated guesses about what Crr and CdA were and plot the associated virtual profile. Now since each lap is performed in a single position and the physical elevation change at the start and end of a loop is zero we need to adjust Crr and CdA until the start and end of a lap in the VE plot are the same. 7 laps where the rider had his hands in one position for the first several laps then changed hand position part way through the test. The top right shows the CdA has gone up but still each lap finishes slightly higher than it started.
The change in hand position was actually quite small: the first 4 laps were with the hands on the bar tops, the last two-and-a-half laps were with the hands on the brake hoods. Crr and CdA until you can see a good fit for the elevation profile. Learn from yesterday, live for today, hope for tomorrow. The important thing is to not stop questioning. Are you a device manufacturer with a downloadable product? 1: Schedule an event The first step toward reaching your goals is to add them to your calendar. 2: Set zones Set your thresholds and zones to get the most accurate analysis and feedback. To set your zones, select your name at the top right and choose Settings.
3: Plan a workout Planning workouts will keep you on track towards reaching your goals. 4: Upload a workout Track your workouts by uploading from over 100 compatible apps and devices. 5: Analyze a workout See your progress and gain insights to adjust your plan and prepare for your event. Select a completed workout from your calendar to see an overview of your metrics. For more in-depth stats like Peak Power Pace and Heart Rate, click . 1: Complete your profile Help athletes find you faster by completing your Coach profile.