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My peak was 5 mins @ 482w @ 66kg. My 5 minute has always been my killer duration, no short hill Strava KOM is safe, haha!
Since I became a hermit this winter, I've been using the basement gym here and its single, aged, knackered bike. I can just about average 400w over a 5 minute period which, with my weight and that chart in mind is about 4.8w/kg.
The thought of upping that to 500w over 5 mins fills me with dread, fear AND nausea. So I am going to try it on Thursday and see what happens.
I think 500 for 5 is definitely possible but it just depends on weight really. I just started cycling 1.5 months ago and have done about 1500km. No previous cycling or endurance sport experience and have just turned 20. Just got a coach so I'll see how I go but 500 for 5 is definitely a minimum goal for me. I did maximal power testing the other day to set a baseline for my training and that has my best at 400 watts at 76kg (or 5.26 w/kg). Race weight goal is 72-73kg.
Edit: In saying that, I could quite possibly just have good genetics. My brother is a youth player for a professional soccer club and the testing guys told him that he was one of the fittest players he'd seen. He's got a resting heart rate of 31. Fingers crossed I've got some similar genes hahaha
I think 500 for 5 is definitely possible but it just depends on weight really. I just started cycling 1.5 months ago and have done about 1500km. No previous cycling or endurance sport experience and have just turned 20. Just got a coach so I’ll see how I go but 500 for 5 is definitely a minimum goal for me. I did maximal power testing the other day to set a baseline for my training and that has my best at 400 watts at 76kg (or 5.26 w/kg). Race weight goal is 72-73kg.
Hang about. You've been cycling for one and a half months and can already put out 5.26 watts for 5 min??
Either you are bullshitting, your power measurement is way off, or you will likely be a pro within a year.
500w for 5 mins at 76kg puts you into 'domestic pro' territory on the charts 🙂
https://www.cyclinganalytics.com/blog/2018/06/how-does-your-cycling-power-output-compare
In saying that, I could quite possibly just have good genetics.
Is that 400w measured on an elite muin or a wheel on turbo?
Did the test on the road with Assioma Duo Power Meter pedals that I re-calibrated between each test I was doing so the numbers are correct from what I can see. From what I've seen I've learned there is a lot more to the sport than just your power i.e. race craft, personality, working well within a team etc. It's possible that I could just have a high starting base but not as much room for improvement. Only thing I can do is give it a crack and see how it turns out
Unless you are already a superstar runner or some such, i think your claim is rather based on fallacy
I did the testing under the guidance of a coach for the purpose of developing a training plan. Lying isn't going to get me anywhere so I dont see why I would do that
If its coreect then its really impressive. Im guessing you must have strava KOMs everywhere?
You’ve been cycling for 6 weeks and have a coach already? That is pretty committed!
I'm intrigued to see some evidence of this. 6 week of cycling, already have a coach, and 5 min power equivalent to a cat 2 roadie..
Until I see a shred of evidence I'm going to have to call bullshit I'm afraid!
If it's true however, that's outstanding, and you must be a very very gifted cyclist..
Just looked back through my Strava records thinking I might have had a chance, ha! No.
Best last year was 320 for 5 mins, longest I’ve held 500w for is about 50 seconds.
That’s recorded, I never had power before lockdown 1 and I’ve definitely been fitter when I was commuting by bike so probably managed over a minute at 500w back then.
Nope, according to Zwift 319w for 5mins.
Middle aged, asthmatic ex smoker with sciatica, a left knee that sounds like a ratchet and a beer habit.
Regular cyclist not really trained properly.
At 20, who knows? Probably not.
Nope, not even close.
If my Direto's power meter tells the vaguely accurate truth, ~348W recently and a similar figure before Covid in Feb '20. From the 4iiii, 353W up "Turkey Island" (Hill Lane) in South Harting last July.
Now the slightly confusing stat... My best duration 500W+ effort on the 4iiii was five weeks after getting Covid (1min16secs), when I was still trying to challenge my PBs up hills, but then getting crippling ~96 hours of extreme fatigue after doing these efforts instead of the pre-Covid norm of 24-48 hours. It also includes reducing power to be ready to slow to a stop to cross my local main road. I've not come close to that best 1min of that effort (578) before or since, it was a freakish good little ride.
Give the kid a break - my best 5 min power this month is 466w. My 19 year old son only cycles for transport and would absolutely murder my figures. Some of these youngsters are all muscle and 🫁
I really hope dilute19 does prove his claim. Would be nice to see all the moany bitter Wannabees eat their words😄
And yes, before we go there, I am a complete punter who would never get near 300 so even the Wannabees would mince me.
DJFlexure, how much do you weigh?
Just roughly?
Anything less than 80kg and thats an excellent figure.
I'm predictably a bigger unit at 86-88 🙁
I have decent 30 minute power too but it rapidly goes downhill afterthat.
All in all its a bit of a party trick, and has nothing whatsoever to do with being 'pro'
In today's Filippo Ganna power news:
"Filippo Ganna (Ineos Grenadiers) went around the 13km TT course at UAE Tour today in a blistering time of 13:56, for an average speed of 55.981km per hour, averaging 530 Watts."
530w for 14 minutes? Jesus - my 5 minute is 280, I can roll along at 180-200 all day but anything much above that & i'm toast in a short space of time...
Is this something Zwift would tell me? Not that anyone is in danger from me but reading this thread has made me curious.
@uphillcursing yeah, if you pause or at the end of every ride on the info screen it will give you some stats (current ride & all time) including this
Cheers Gents, will have a look later and no doubt weep at my inadequacies.
I really hope dilute19 does prove his claim. Would be nice to see all the moany bitter Wannabees eat their words😄
So questioning some fairly unlikely claims on the internet makes me a 'moany bitter wannabee' does it?🤔 ok then..
If the lad can do that after 6 weeks then, far from being bitter, I'd be hugely impressed.
Give the kid a break – my best 5 min power this month is 466w. My 19 year old son only cycles for transport and would absolutely murder my figures. Some of these youngsters are all muscle and 🫁
Is that an assumption or have you actually tested that? An 'untrained' teenager putting out 500 watts for 5 min is definitely not the norm based on the younger lads at my cycling club. Assuming he's not a 100 kg giant.
I think I’m going to set up a custom workout in zwift with just a good warmup and a five min block of 500w and stick it on erg mode.
Would be a fun challenge see if I can crack it before the end of lockdown…
Have to agree with TPBiker, I was a trained athlete at a reasonable standard before taking up competitive road cycling, and I’ll be honest I know a lot of very good cat 1’s and while they can put that type of power down, they are also seriously well trained and experienced riders. Be interesting to see the type of power the pursuit and kilo track riders put out for 5 mins.
Not saying it’s impossible, but it’s certainly unusual to have someone with no background in the sport, who admits to being untrained in endurance sports but is able to put out 5 min power at the same level as elite riders.
If true great, if it’s power meter over reading, can I buy it off you for our zwift races please!
Don't under-estimate the advantage of youth or pure muscular strength. Some people are just powerful for short distances, but that doesn't make them great cyclists necessarily. Age about 16 I rode back from my mate's house 10.5 miles in 25 mins, on my Dad's crappy hybrid (with my elbows on the bars), including junctions and the last bit through town, wearing trainers and normal clothes on flat pedals. The only riding I'd done was to and from his house a few weekends a month, and the only sport was general school PE. I might be able to beat that now on a proper road bike but it'd be a fair old effort. However I was pretty battered afterwards, and the hills I used to fear then don't even register as hills any more.
Also, one 500W effort that leaves you battered isn't the same as a fast 3hr bike ride, obviously. So I reckon it's entirely possible.
“Filippo Ganna (Ineos Grenadiers) went around the 13km TT course at UAE Tour today in a blistering time of 13:56, for an average speed of 55.981km per hour, averaging 530 Watts.”
No. He averaged that for the first 3 minutes. https://twitter.com/VelonCC/status/1363827835618607109/photo/1
His Strava upload says 289W for the whole TT.
Age about 16 I rode back from my mate’s house 10.5 miles in 25 mins, on my Dad’s crappy hybrid (with my elbows on the bars), including junctions and the last bit through town, wearing trainers and normal clothes on flat pedals
Again that sounds hugely implausible unless there was a strong wind behind you or you are on a downhill. A sub 24 min 10 on a standard road bike is decent going for a pretty good tt'er, so the fact a kid with normal clothes on a hybrid, who hasn't trained...nah not happening.
I ride club tt's, lots of young lads ride them also, and all struggle to beat 24 min on a road bike with proper cycling kit.
Edit..that's on a tt course.. without junctions and traffic which you apparently also had to contend with!
Age about 16 I rode back from my mate’s house 10.5 miles in 25 mins, on my Dad’s crappy hybrid (with my elbows on the bars), including junctions and the last bit through town
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so pathetically slow in other words, and beatable by most young lads who've barely ridden 🤣No. He averaged that for the first 3 minutes. https://twitter.com/VelonCC/status/1363827835618607109/photo/1His Strava upload says 289W for the whole TT.
I think I’m going to set up a custom workout in zwift with just a good warmup and a five min block of 500w and stick it on erg mode.
Would be a fun challenge see if I can crack it before the end of lockdown…
ooh..agreed!
I'd probably start with a 400w for 5 min workout...
see how that sits.. then build it up i guess??
DrP
Are you sure it wasn't 10.5km molgrips?
Kms hadn't been invented when molgrips was a lad.
This thread is bonkers.
Now, anyone who does the race series knows that I am slow & unfit in cyclist terms.
But some of these numbers are crazy.
According to intervals.icu 500w for 5 mins puts you into a very narrow sliver of people. Right at the top & presumably that is people who are putting every effort into developing that sort of power; nutrition, recovery, training, rest etc.
molgrips
Age about 16 I rode back from my mate’s house 10.5 miles in 25 mins, on my Dad’s crappy hybrid (with my elbows on the bars), including junctions and the last bit through town, wearing trainers and normal clothes on flat pedals. The only riding I’d done was to and from his house a few weekends a month, and the only sport was general school PE.
Really?! That's an AVERAGE speed of over 25mph!! Surely this must have been downhill, or with a MASSIVE tailwind?!
Like I say - this thread is bonkers....
There's a STW zwift race tonight, would be great to get some of the heroes in this thread involved.
DrP
Full Member
I think I’m going to set up a custom workout in zwift with just a good warmup and a five min block of 500w and stick it on erg mode.Would be a fun challenge see if I can crack it before the end of lockdown…
ooh..agreed!
I’d probably start with a 400w for 5 min workout…
see how that sits.. then build it up i guess??DrP
Might just have a go myself, sod building it up warm up then 500w and se how long i can hold it before I collapse in a heap or my legs explode, I'm reckoning about 50 seconds!
benman
Free Member
There’s a STW zwift race tonight, would be great to get some of the heroes in this thread involved.
Don't you worry! I'm signed up already. I'll be nibbling on the heels of the backmarkers & make no mistake.
I might even poke a stick through the spokes of anyone attempting to lap me....
I’d probably start with a 400w for 5 min workout…
Is it ok if I start with 300w for 5mins
Have to agree with TPBiker
You shouldn't, because he's talking complete bobbins in so far as he's taken the OPs original question down a rabbit hole. The question was 'have any of you done it?', not 'how hard is it for a good road cyclist' (who generally have a physiology uniquely unsuited to the task).
According to intervals.icu 500w for 5 mins puts you into a very narrow sliver of people
This, just like all the other reference points being banded about, is misleading because you're starting with a narrow sliver of people (good road cyclists) and then confirming how hard it for this narrow sliver to turn 500w for 5 minutes - which is probably true, but that doesn't mean in itself it's that difficult.
I really don't think it's that unachievable at all.
I'm a crap road cyclist, I don't enjoy it, I'm too big and heavy, my neck and lower back are too stiff to get into a comfortable aero position and I can't create any meaningful cadence with my legs. A a result I've done less than 200 miles of road cycling in my life.
According to Zwiftpower my best 5 mins is 401W and I did that as part of an 18 minute time trial, so I'm quite certain if I focused on just a 5 minute effort I could improve on that - and I'm a few weeks away from my 65th birthday.
My leg strength comes from 30 years of playing rugby at a reasonable level, and whilst this and the rest of my physiology makes me crap at road riding, if I've just got to sit there and blast out power for 5 minutes I can make a reasonable fist of it - and the 30 year old version of me would have knocked this out of the park no problem.
So even if @dylu19 has only been riding a bike for a couple of months, if he's any kind of an athlete there's no reason he can't achieve this with youth on his side.
That's interesting @Phil56. The OP did his on an exercise bike so I think the distinction between that/Zwift etc and a decent road cyclist is reasonable. Your position on a bike on the road is a compromise between optimising power and aerodynamics - especially TT's where it's accepted that a power loss will be a trade off for aero gains. 500w for 5 mins is very impressive on a static bike but on a road or moreso a TT rig is truly exceptional. Then (unless you're on a track) there's finding the road and conditions where you could even attempt this.
My leg strength comes from 30 years of playing rugby at a reasonable level, and whilst this and the rest of my physiology makes me crap at road riding, if I’ve just got to sit there and blast out power for 5 minutes I can make a reasonable fist of it
It's funny you say that because I was gonna add a comment along the lines of "I suppose if you are a large rugby player or rower, then perhaps this would be a more feasible figure" but deleted it.
My brother used to lift a lot of weights - while at one gym he was urged to enter this rowing challenge that they had going. He's not really into that kind of thing, so resisted at first but eventually had a go at it after being badgered to have a go. I think they were trying to get the number of people on the list up. Anyway - he blitzed it, ended up at the top of the leader board & no one could get close.
Not sure he'd have got a seat on the Oxford-Cambridge boat race though.
I’m a crap road cyclist
You have an ftp of 350 watts..you clearly aren't a crap road cyclist at all. You are also however quite a big chap as far as I recall
Dylu is 76kg, so not so big, and he has only been cycling for 6 weeks. He also didn't say he had been training in any other sports, which would be a key factor. I'm sure it's possible and if so a top effort, I however find it unlikely.
Going back to the initial OP's question, I've already stated 500 watts should be doable for any good roadie assuming they weigh north of 80kg.
I’ve already stated 500 watts should be doable for any good roadie assuming they weigh north of 80kg.
Pass the donuts, 10kg of donuts then jump on the turbo and I'm sorted!!
Let’s not forget that different types and brands of powermeters are not necessarily consistent with one another.
One mans 500w is another mans 450w. According to my stages I did a 460w for 5 mins last year whilst training for some hill climb events. There’s not a prayer I can do that on my Wattbike. Not even close
One mans 500w is another mans 450w. According to my stages I did a 460w for 5 mins last year whilst training for some hill climb events. There’s not a prayer I can do that on my Wattbike. Not even close
Yes. Trying to ride a Wattbike up a hill climb is a mug's gaame.
Would a more reasonable challenge be more like say the average punter on here is 80kgs? Then 500/80=6.25 w/kg for 5 minutes? or if the average is 70kgs then 7w/kg lol
don'y come in here with your maths and facts and calibrated power meters, this thread is better than the power profile one on weightweenies training sub 😂
Haha those numbers royally hurt just looking at them 😀
Curiosity got the better of me, so I've just tried it on Zwift. Created a custom workout with a bit of a warm up, ease off to get everything back under control then a 5minute block @ 500w, followed by a cooldown.
For reference, I weigh 87kg, have been riding for many many years but not in any way formally trained nor a particular racer (did some xc MTB races about 20 years ago!).
Anyway, I held 500W for.....
.
drumroll
....49 seconds....😳
Oh dear...must try harder next time.
49s is a good effort I reckon
I am going to give that a go. 49 seconds might be a longer term goal than an immediate target though. 😉
I'm 70kg and doubt I could hold 500w for more than 15-20s.
Wont try it just yet as still down on power post covid in Jan. pre covid my FTP was 265, last week I did a virtual TT and couldn't hold 250w for 5mins!!!
I didn't try the 500w for 5 mins last night as it wasn't my planned workout but I did manage 8 reps of 498w - 557w for 20 secs using my vector 3 for power on Zwift as I'[m sure the Vortex Smart bumps the figures up somewhat. I'll run the workout again with the trainer for power to see the difference. (Won't be tonight though!) For reference I'm 67kg. Whether I could manage 49 secs is a different story!
Just looked on zwift for a reference. 994,414,282 and 251
20 min not much lower that 5 minute. I guess that is mostly because i tend to do longer rides (for me) on there. Now how to set up that custom workout to fall short of 49 seconds.
73kg here, going to give it a crack on Zwift if I remember and see how long I can last the biggest challenge is try to remember to post back here. Got a drivo II, this also reminded me to calibrate it. So many things to remember!
I'm sure there are plenty of larger people that could do 500w for 5 mins and it doesn't really have any relevance to anything but it will be good to have a go and see how far I get...
Raced as 2nd cat on road for several seasons. Even at my peak I doubt I'd get close to 350W for 5 min, nevermind 500W. Thats was at 75kg (I'm not even close to that nowadays)
Looking at some of the charts previously linked my power numbers wouldn't have been good enough to be classed as a 4th cat never mind 2nd cat. Seem to have really low ftp and and always done badly on any stationary bike tests.
However put me in a race and I could suffer all race and still have a decent sprint at end of race. Power numbers aren't always everything.
Good luck to anyone trying 500W for 5 min, not my idea of fun and no chance I'd even try it.
Thinking of this in terms of FTP, this would be just under 160% for me. For 5 mins? I wouldn’t even try. If it was 130% I’d be fairly confident.
Yes, you need to look at it as a percentage of FTP rather than absolute figures. Even 3mins at 120% of FTP is bloomin' hard work - that's typically top end of VO2max, so you'd need an FTP of somewhere around 420W to even consider it.
Fillipo Ganna averaged 488W for 12mins27secs in the Etoile de Besege so it is possible if you are good enough.
For the record my best one minute power is 406W so no way could I manage 500W for five minutes.
Love this thread 😀
^ Good way to look at this thread through the prism of the rough requirement of a 420W FTP for 5 mins at 500W. I think it helps to put some of the BS in to context 🙂
That is an inhuman effort for a 60kg GT winner or a really decent effort for a national level 80kg rider. Even if you were 100kg that still puts you ahead of most people who ride/ train regularly year after year and put a decent amount of effort in!
Yes I think we are all looking at this from the perspective of cyclists, not other kinds of athlete.
Most of the hill climbers at the top of the UK sport can do it while weighing not a lot.
Yes they specifically train for that time and IMO anyone who is at 400w from "normal" riding would be able to hit it at 500w with specific work. Probably quite a lot of it too.
Andrew Feather 493w (after doing 550 in the shorter event 2 hours earlier) weighs 63kg according to Strava.
https://www.strava.com/activities/4121530948/power-curve/300
Andrew Feather 493w ... weighs 63kg
Snort
I mentioned Mr Feather 2 months ago on page 2 😉
There's no way that he weighs 63kg.
Recently started using a coach instead of be self coached and had to do some power tests to reset my training zones. One of them was my five minute max. After a good warm up I ground out a 430W effort. More than pleased with that number, especially as I don’t normally train for this sort of duration (long distance TT’s are my bag) I also did a twenty minute test the day before so might’ve had a bit of fatigue in my legs. Could I hit 500 ? At my age (47) and the amount of training I’ve done over the years (my gains have slowed down dramatically) I very much doubt it.
However put me in a race and I could suffer all race and still have a decent sprint at end of race. Power numbers aren’t always everything.
There's been a bit about this on Twitter recently from Cameron Rooney-Mason, FTP doesn't win races, being fast in the right places wins races.
A good way to look at this is the kids (15, 16, 17yr olds) at the top of the BC development programme are all knocking out well over 5w/kg for their FTP and most of them weigh naff all and quite a few of the older ones are heading to Europe as part of U23 development squads.
There’s no way that he weighs 63kg.
<stalkermode>
https://www.bikeradar.com/advice/fitness-and-training/andrew-feather-hill-climb-champion/
</stalkermode> 😀
I'm 16yrs old (58kg) and new to the great sport of cycling. I train around 10 hours a week and only started training properly since January this year. I have done a 5min test on a climb and managed 379w at 58kg and held 406w for 4mins. I did a seperate 2min test and did 465w. I enjoy riding uphill fast, is my power good because I train alot, or is it maybe because I have a good V02max system? If I was 77kg, I guess I could hold 500w for a minute?
It's probably got something to do with youth as well! Most of us are middle aged on here.
Those seem like good numbers. But numbers aren't everything. Certainly at your weight and age you'll be flying up the hills. Don't over do it. Remember to have rest periods. But you'll only get stronger over the next few years in my experience. I rode with a skinny 16 year old (6years ago) who was fairly handy. I'd normally have the upper hand. He just got better and better and is being paid to ride a UCI race next week with some of the best. He'll do ok.
Are you a member of a club. The best way to compare yourself is to pin a number on and race. I'd suggest you have a look for a club and enter some hill climbs in late summer. They can be found on the CTT website. You'd also do well at hilly time trials.
Most of all above numbers, stay healthy and enjoy yourself.