FREE RUNNING TOOL
CRITICAL
POWER.
Pair one maximal effort under five minutes with another over ten minutes. Use average power from each effort, not normalized power.
Run critical power315 WWork capacity: 13.5 kJ
MODELLED OUTPUT
Power–duration curve
Predicted average power across different effort lengths, based on your two results.
Power training zones
Z1Easy / recovery126 – 236 W
Z2Aerobic endurance236 – 277 W
Z3Steady / tempo277 – 296 W
Z4Threshold296 – 315 W
Z5Above threshold315 – 334 W
Z6VO₂ / severe334 – 362 W
Z7Speed / neuromuscular362 – 473 W
Choose two clean efforts
A 1 km and 5 km time trial works well, but exact distances are not required. Separate the efforts with enough recovery to produce representative numbers.
Put the zones to work ↗