[Closed] Post your "500 watts for 5 minute" times here...!

zwift custom workout for those that have it, or just post a 5 minute section from strava, but then youre going to get into trainer difficulty wheel on, DD, crank, hub based meh..

I'm up for this. I am estimating 10 seconds.

There's no standard across powermeter manufacturers when it comes to accuracy so it's all a bit pointless for comparison purposes. Two different manufacturers can claim +/- 1% and still give very different readings.

I expect to be challenging the lower half of the virtual willy waiving, but just for clarity, are we talking best effort in the last say six weeks (like you would use for a "valid" FTP estimate) or best historical data etc?

Edit: Oh we're using that custom workout? In that case I'm out, I'm full of lurgy and off work. 😆 🙁

I reckon start afresh using the workout above, or if you don't have Zwift, then whatever data you have...?

ideally it wouldn't be a freeride section, but a fixed 'target' of 500watts... not sure HOW to do that, to be honest..it all seems to be FTP based.

DrP

My best ever 1 minute power was 494w, so... Not long? I am 67kg though.

There’s no standard across powermeter manufacturers when it comes to accuracy so it’s all a bit pointless for comparison purposes. Two different manufacturers can claim +/- 1% and still give very different readings.

Dude... this is ALL pointless! But..it's a bit of fun, no one's life is on the line, and i'm sure some people will play!

DrP

no one’s life is on the line

I don't have a powermeter or a turbo, I do have a bad knee, and so I'm out anyway....but I have to disagree with that statement. If I tried to hold 500W for any period of time I think my life would very much be on the line. As would a paramedic, shortly after - 'Hello, I think my husband's having a heart attack'

67kg @ 320w FTP - 500w for 47 secs real world. Will try on Zwift 😉

Just seen DrP's link above, will give it a go 🙂

This training "season", wait for it, wait for it ....

18 seconds.

FTP of 272W, weight is 86kg.

Interesting - might have a crack at this before too long..

I’m up for this. I am estimating 10 seconds.

Well I reckon you'll have the beating of me.

I'm cheating and going on Strava Stats from last year:

3:04 with FTP of 370 and 82kg in Aug 2020. Now 80kg with FTP of 380 so reckon that time is still 'doable' 🙂

What about skinny riders... wouldn't power to weight be fairer?

My all time effort is 1:45 @ 77kg. That was a year ago. I might have a go at the workout at some point however doubt I'd be near that time now.

Just looking on Zwift Power*

I have a couple of 15s effort above 500W, and one 30s effort. I reckon I could get a minute out of it. Maybe.

*(I'm not playing at the moment whilst my body deals with some lurgy)

What about skinny riders… wouldn’t power to weight be fairer?

Nah... Let's remove all variables... and just aim for 500w!!!

DrP (a skinny rider, BTW... 69kg, FTP 301)

ideally it wouldn’t be a freeride section, but a fixed ‘target’ of 500watts… not sure HOW to do that, to be honest..it all seems to be FTP based.

You can't share it based on power but you can toggle ftp or watts when you create in zwift. It will then scale with ftp regardless though.

Using my mid race Zwift times, 1 minute best is 491 watts. Picture posted in the other thread. (69kgs and FTP of 285)
Last night, entirely coincidental, my training ride included 5 flat out for 30 seconds intervals. Intervals.icu has rounded this to 30 seconds @ 506 watts, 32 seconds at 480 watts, 29 seconds @ 480 watts, 32 seconds @ 507 and 500 watts for 28 seconds.
Between each effort there was a sliding recovery, from 3 minutes to 1 min 30.
The intervals started after 1 hour of Z2 average of 162 watts.

Well up for this. According to that chart on the other thread, at 72kg I will be a bona fide world class pro when I sail through it no probs. I once cycled up Butser Hill without stopping half way for a cake so I know I’m there or thereabouts. Should be a spot for me on the (admittedly large) STW Grand Tour squad.

according to Zwift my best 1 minute power is 385w....i may not play this game 🙂

You can’t share it based on power but you can toggle ftp or watts when you create in zwift. It will then scale with ftp regardless though.

Ah..OK..what i'll do it make a new workout, but with a 170% FTP section lasting 5 min... in teh lead up to this, you can toggle the %age UP, so that it equals 500 watts...

Here you go!!

DrP

EDIT - do you like the fact that i've included a warm down in the workout... Like you'll be going "ooh, that's the hard bit done, let's warm down...."

ooh, I'll have a go at this later! I think I can ignore zwift and just set the wahoo kickr at 500 (after a little warmup).
Realistically I doubt I'll manage 60 seconds.

There’s no standard across powermeter manufacturers when it comes to accuracy so it’s all a bit pointless for comparison purposes.

If you look at DC Rainmaker's site, when he tests a power meter he usually compares it to at least 2 others as part of the testing and they all largely give very similar numbers. Cycling power meter development is very mature now and they all are within a few watts of each other. Even the Kurt Kinetic Power Pod which estimates power gives a remarkably similar reading to a true power meter.

They are also very easy to test at development stage hugely accurately using known loads etc

Power meter readings are also considered good enough by Zwift and even the Pro teams (using different power meters) to compare riders against each other and this would not be the case if readings varied wildly.

This gives a good low down - as Ray says, a power meter is either accurate or not and this can be lab tested:

https://www.dcrainmaker.com/2018/12/how-to-troubleshooting-power-meter-and-trainer-accuracy-issues.html

Running power meters - now that is a completely different story...

507W for 1 minute according to Garmin Connect power curve (Stages 1 sided PM)

351W for 5 minutes

Not on Zwift, these are from an outdoor ride

strava power curve has me at 500w 22 seconds 😀
I'm certainly more of a diesel engine

I don't think I can actually produce 500 watts so I'm out..

I will give it a go tonight. But at 60kg that is over 8W/kg. Not been on zwift long so be interesting to see if I can get to 500. There is no chance I will stay there for very long though.

64Kg +/- a bit depending

1:48 according to TP...indoors...actually 497w as it's the closest I could get the cursor. And about 1:30 is the best I can find outdoors, albeit 4 and a half years ago!

5 mins is dreamland...

Just watching UAE tour Scottish commentator said Chris Hoys sprint reached 2500w, which will give us all something to aim at!!

Zwiftpower power curve says 40-45 seconds.

95kg 275W FTP.

I have a road bike, a flat road, Strava, and a heart rate monitor.

I'm 93kg, my bike is 12kg.

What speed would I have to hold to hit 500w?

Both PM and Turbo read nearenough the same from dual recording.

Outside was last year 500w for 1min35 that was for an all out 1m15 and includes a bit of the speed build up prior to the segment. Turned around roled home curled up into a ball.

Inside was this year 1min11 on a 30 second sprint segment up the Aqueduct.

Been close to 400w for 4min30 but that was the end of the hill climb then the chart falls 40w to 5 minutes.
That still puts me 1min25 behind Andrew Feather's time from last year :0/

I have no desire to try again anytime soon or set the turbo to hit 500w for as long as possible thankyouverymuch.

*I’m up for this. I am estimating 10 seconds*

Like the old joke: My personal best for the 100 metres? About 80 metres.

Great idea - will give it a go - may have to wait until after tomorrow nights Zwift TTT as looks like a hard course and I’ll need all my strength for that. Training peaks suggests that I might currently do 2 min 30 @ 500 W. hopefully I can back that up 🤞.

I’ll see if I can coax my son to do it too. I noticed @tpbiker described him as ‘untrained’ in the other thread. I just stated that he didn’t cycle seriously - not the same thing at all.

Not exactly what was asked for I know; but I thought a few numbers might jazz up the thread and help spur a few on.

Power curve for last 6 weeks - combination of Kickr and Powertap hub

and last ramp test - final 2 minutes at/ above 500W, then I broke

https://godjf-blog.tumblr.com/post/644009158204604416

I might try this. I'll warm up and try to keep 500W for as long as I can. I'll end up with 485W for 90 seconds or whatever it ends up being, but it'll be a good way to monitor progress if I do it every week. I think doing two of these with a decent rest would actually not be a bad short sharp workout.

I’ll see if I can coax my son to do it too. I noticed @tpbiker described him as ‘untrained’ in the other thread. I just stated that he didn’t cycle seriously – not the same thing at all.

Well clearly if he is training in other sports to a decent level then that would be a massive factor if he can do it or not. You didn't really indicate that though, merely saying he cycles for transport

Likewise if he's a 100kg rugby player then it's not that Impressive a feat. If he's only 75kg however (like the lad who has been cycling for 6 weeks on other thread) then I'd be hugely impressed if he can do it as 'easily' as you suggest he will, even if he is trained.

Obviously some folks will able to hit those numbers without being serious cyclists or athletes, but let's not pretend that's the 'norm' just because folks are young. And given this is the internet please excuse me if I am sceptical of such bold claims without evidence to back them up (which this test will provide!)

All I know is I won't be attempting this challenge..

I'm really sweating a lot now (76kg, 220 FTP).

12 minutes random warm up, then 500w GO! ...and I managed a measly 20 seconds.
That cant be right, I thought to myself, so I pedalled easy for 10 minutes before 2nd attempt.
20 lousy seconds again, with bonus calf cramp.

I've saved the workout to my Zwift folder... will give it a go tonight after a group session!

DrP

I think on trainer road this could be setup with a custom workout and ERG mode on a smart trainer. Couple of mins easy spin to warmup then 500w until you break. Not sure if I can even turn the trainer with it on 500w but may give it a go at some point just for a giggle.

I would personally avoid ERG mode as I think it makes things a lot harder.

I am not capable of 500 watts for 5 minutes. Or even close.

Perhaps of interest, have been watching the world indoor rowing champs today (Mrs Makrie came second in her category, woo!) and see that there are not that many rowers capable of putting out an average of 500 watts for 6 minutes - pretty much just the first and second place finishers in the heavyweight men’s under 50 age categories.

I am not capable of 500 watts for 5 minutes. Or even close.

Nor me and I don't need a power meter to tell me that.

molgrips
...but it’ll be a good way to monitor progress if I do it every week

Save yourself the misery and do it every 4 to 6 weeks instead...you won't see much in way of week to week gain and it'll be time better spent training than testing.

Oh I've no delusions I'll probably last 30 seconds! But... meh...

DrP

Had a stab today - managed 1 minute and 32 seconds before the wheels came off. Good target to aim for though.

Per the other thread, I did it last night on Zwift and managed to hold 500w for 49 seconds which I was a little disappointed with. But I didn't realize that Garmin Connect had historical power curves so I've just looked back at mine...best 1 minute was 502w last April when I was a lot fitter, so I'm a bit happier now 😁
My best 5 minutes is 359w (also last April) so no chance of 500w!

(Both of those are outside rides recorded with a Giant power meter)

BTW: it's pretty easy to create a custom work in Zwift if you want to do it yourself.

And those be-moaning being disadvantaged by being skinny, **** off and create your own thread about how quickly you can ride up the Alpe Du Zwift! Leave us big guys to revel in our glory 😁😁😁

Just checking my power curve on Zwift Power. My best 500 W efforts are a tad over 30 seconds. My best 1 minute effort is 388 W and my 5 min best is 301 W. So plenty of room for improvement. However I note that my red, power graph on Zwift will flat line at around 650-680 W meaning I cannot generate any more power than that on this turbo* (Elite Direto), even if I wanted to.

For your records my FTP is around 260 and weight of 84 kgs

EDIT * not sure if it turbo related or bike related since I am using an old hardtail mountain bike with 1x9 gearing with an 11-36 cassette and a 44 tooth chainring

Just realised I hadn't included weight - FTP is currently 287 and weight is 77.5kg.

Looked on my Strava power curve and managed 1:08 historically. This was during a 50km ride and was giving it the beans up a local (small) hill. Would be interesting to try aiming for 500w directly. Doubt I could do that now. I was about 86kg. No idea what FTP was back then (around a year ago)

Save yourself the misery and do it every 4 to 6 weeks instead…you won’t see much in way of week to week gain and it’ll be time better spent training than testing.

Along those lines, I opted to make it 2x5 min intervals as a proper training session instead of a test, with a flat out sprint in the warm up just to see.

Peak power: 1346W
Sprint duration: 8s (approx)
Sprint average: 1108W
First 5 min effort: 346W
Second 5 min effort: 327W

Interestingly, the 5 min average was no higher than my 6 week average recorded during races which were in fact longer than 5 mins, and I reached a higher HR during those. So there seems to be a race effect.

I will do some sprint type workouts twice a week I think and see if I can improve the numbers.

I tried it just now. The answer was not very long! 1:18 at between 490 - 500w on my kickr this evening at 71kg. My fitness has been annihilated by having a baby two months ago!

(Technically my wife had the baby, i just stand around and be useless)

Also - when I had a power meter on my bike my wattage on a turbo was always at least 10% down on my outside wattage. I am not sure that my current smart trainer is as bad as my old wheel-on turbo, but I suspect my indoor power is still lower.

@welshfarmer

red, power graph on Zwift will flat line at around 650-680 W meaning I cannot generate any more power than that on this turbo*

The graph flat lines but the watts will go higher - it flat lines for everyone as the scale goes high - depending on what model of direto you have it will go to 1200 or 1400w. There is also a watt ceiling as you have suggested depending on the gear ratio but it is pretty high in the Elite Direto

So.. to caveat the below...
I DID just do a tough 52 minute 'over under' workout....
AND.... i whizzed up a quick workout for the ERG use, but the max it would let me do was 415watts..

My legs were shot, and I only managed about 50 seconds at 415 watts!!!

So I think, with fresh legs, and simply warming up and going in for the 500w effort, I'll probably manage...erm..the same??!!!!

Will see!

DrP

Just gave it a go. Dam that's hard. Managed 500W for all of 5s. First time I have hit 500W so please with that at 60kg and FTP 227. Need to redo that FTP as well.

And those be-moaning being disadvantaged by being skinny, **** off and create your own thread about how quickly you can ride up the Alpe Du Zwift! Leave us big guys to revel in our glory 😁😁😁

Skinny people won't appreciate how long the Alpe takes if you're properly heavy. Over 2 hours at an average of just over 200W is hard work.

I tried the 500W challenge and managed 66 seconds. I do slightly higher power intervals but holding past the 20-30 seconds I'm used to got unpleasant quick.

Tried this earlier on the rollers (Elite Q-Motion) and despite getting to and holding an indicated 70+kph, which is quite frankly terrifying on rollers, I couldn't get over 425W, so I quit. I then I checked the manual....they only record upto 425W. I don't have a power meter on the bike, so I'm just going to have to find a hill, smash it as hard as I can and rely on Strava to tell me how badly I failed.

I am almost certain i recall Tomas DeGent being interveiwed during the TDF. They mentioned his constant breakaway efforts and the power and duration required
Pretty sure he reckon he went 400watts, for 4 minutes, then look rpund to see who is left on his wheel. Then he decides if its viable or not and either cracks on or drifts back to the peleton

Msybe 400watts hold will be more accessible / practical for more people for a meaningful duration.

Agree. Reckon I could hold 400 watts for close to 4 mins. 400 to 500 is a huge step up.

Double checked my historic strava data. Injured at the moment so can't bang out a PB.

Best 5mins; 454
Closest; 3min20; 503.

330-350ftp, 78kg.

I had another attempt at 500w out on the road rather than on turbo/Zwift and found it difficult to hold a constant power (road was quite steep).
Back to the drawing board to get my technique right...
Looking back over my powercurves I did 503w for 1 minute and 363w for five minutes on yesterday's ride so may be able to better that if I can hold more consistent power...

I was bored so created a Google Sheet to track everyone's progress. Needs prettying up a bit and I'll share it publicly.

It would help if you add your rough weight with your time, because I added a "score" metric which multiplies your W/kg by your achieved time to deliver a dimensionless (at least I think it's dimensionless, should probably check) value.

This way lighter riders can be compared more fairly to heavier riders.

Read em and weep weaklings!!

One of my riding mates that I mentioned this challenge to averaged 448w for 5 mins up Box Hill at the weekend. He’s 11kg heavier than me but also a far better cyclist. Made me realise just how unachievable it is to get anywhere near. He’s still a long way short of 500w though, and he’s probably the best cyclist I’ve ever ridden with except for maybe that time I held on to Marianne Vos’ wheel for a couple of mins.

AA I saw more data that had his 5 minute power down as 498.

Those numbers are staggering.