Determine your Power Speed Profile

Power Speed Profile is a tool to discover your talents, compare your performance with top riders, monitor your progress and keep track of the efficiency of your training. Your data will not be saved. Print as PDF if you want to keep your results.

Test 1

Enter test data

kg
watts
watts
watts
watts
watts
watts
watts
beats/min

Test 2

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kg
watts
watts
watts
watts
watts
watts
watts
beats/min

Results

Power Speed Profile


Critical period Power (w) Watt/kg Speed (km/h) Performance indexPI
1 sec. peak N/A N/A
5 secs. sprint
15 secs. sprint
30 secs. sprint
1 min. effort
4 mins. effort (on time-trail bike)
4 mins. effort (12% climb)
60 mins. effort (on time-trail bike)
60 mins. effort (8% climb)

Performance Index Reference

Performance Index (PI) Pro Tour Elite Amateur / Sportklasse / Masters
90-100 Very good to exceptional Exceptional Exceptional
80-90 Good Good to very good Exceptional
70-80 Moderate to fair Moderate Good to very good
60-70 Poor Fair Moderate tot good
50-60 Very poor Poor Fair to poor
< 50 - Very poor Very poor

FTP and work doable above FTP












Training zones

Zone Goal Power (w) Heartrate (bpm)
0 Active recovery
1 Develop aerobic capacity (Endurance)
2 Develop aerobic power and capacity (Tempo)
3 Improve sustainable power (FTP)
4 Improve VO2max
5 Improve anaerobic capacity
6 Improve neuromuscular power maximal effort N/A


© 2019 Van Bon - Cycling Performance / powerspeedprofile.com

Results

Power Speed Profile results


Critical period Power (w) Watt/kg Speed (km/h) Performance indexPI
1 sec. peak N/A N/A
5 secs. sprint
15 secs. sprint
30 secs. sprint
1 min. effort
4 mins. effort (on time-trail bike)
4 mins. effort (12% climb)
60 mins. effort (on time-trail bike)
60 mins. effort (8% climb)

FTP and work doable above FTP


Training zones

Zone Goal Power (w) Heartrate (bpm)
0 Active recovery
1 Develop aerobic capacity (Endurance)
2 Develop aerobic power and capacity (Tempo)
3 Improve sustainable power (FTP)
4 Improve VO2max
5 Improve anaerobic capacity
6 Improve neuromuscular power maximal effort N/A


© 2019 Van Bon - Cycling Performance / powerspeedprofile.com


Benchmarks for men

Critical period Power (w) Watts/kg Height (cm) Weight (kg) CdA Speed (km/u)
5 secs. sprint 1800 178.4 71.5
15 secs. sprint 1350 178.4 71.5
30 secs. sprint 1080 178.4 71.5
1 min. effort 825 178.4 71.5
4 mins. effort (on time-trail bike) 569 186.0 74.0
4 mins. effort (12% climb) 490 177.5 63.7
60 mins. effort (on time-trail bike) 448 181.4 70.0
60 mins. effort (8% climb) 420 179.6 65.7

Benchmarks for women

Critical period Power (w) Watts/kg Height (cm) Weight (kg) CdA Speed (km/u)
5 secs. sprint 1160 168.0 59.8
15 secs. sprint 870 168.0 59.8
30 secs. sprint 700 168.0 59.8
1 min. effort effort 555 168.0 59.8
4 mins. effort (on time-trail bike) 408 170.0 60.1
4 mins. effort (12% climb) 393 167.9 57.8
60 mins. effort (on time-trail bike) 342 170.0 60.1
60 mins. effort (8% climb) 306 163.4 53.9