2026-07-16

Short-power benchmarks

• Id: 2026-07-16-short-power-benchmarks
• Title: Short-power benchmarks
• Kind: workout
• Discipline: bike
• Surface: road
• Priority: key
• Planned time: unscheduled
• Duration: 1:30
• Distance: ~35 km
• Intensity: maximal short efforts
• Location: Orillia, ON
• TrainingPeaks ID: 3833095231

Workout

Benchmark day: 2 x 30 sec all-out (8 min easy between), 2 x 1 min all-out (10 min between), 1 x 3 min all-out. Full recoveries. These set the baselines the August retest is measured against.

Structured workout

• Primary intensity metric: percentOfFtp
• Step: Warm-up, 25 min, 55-72, warmUp
• Step: 30 sec maximal, 2 reps with 8 min easy between
• Step: 1 min maximal, 2 reps with 10 min easy between
• Step: 3 min maximal, 1 rep
• Step: Cool-down, 20 min, 50-60, coolDown

Fuelling

60-70 g/hr.

Notes

Confirm complete HR and power traces again.