Determine your Power Speed Profile
The Power Speed Profile is a tool to discover yours 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.
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Results
Power Speed Profile
| Tested intervals |
Power (w) |
Watt/kg |
| 1 second peak |
|
|
| 5 second sprint |
|
|
| 15 second sprint |
|
|
| 30 second sprint |
|
|
| 1 minute effort |
|
|
| 4 minute effort |
|
|
| 20 minute effort |
|
|
| Critical period |
Power (w) |
Watt/kg |
Speed (km/h) |
Performance indexPI |
| 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 |
Critical Power (FTP) and W'
Fatigue index
| 5 seconds |
15 seconds |
30 seconds |
1 minute |
| 100 |
|
|
|
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 (Critical Power) |
|
|
| 4 |
Improve VO2max |
|
|
| 5 |
Improve anaerobic capacity |
|
|
| 6 |
Improve neuromuscular power |
maximal effort |
N/A |
© 2024 Van Bon - Cycling Performance / powerspeedprofile.com
Results
Power Speed Profile results
| Tested intervals |
Power (w) |
Watt/kg |
| 1 second peak |
|
|
| 5 second sprint |
|
|
| 15 second sprint |
|
|
| 30 second sprint |
|
|
| 1 minute effort |
|
|
| 4 minute effort |
|
|
| 20 minute effort |
|
|
| Critical period |
Power (w) |
Watt/kg |
Speed (km/h) |
Performance indexPI |
| 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 |
Critical Power (FTP) and W'
Fatigue index
| 5 seconds |
15 seconds |
30 seconds |
1 minute |
| 100 |
|
|
|
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 |
© 2024 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 |
|
|