I have been watching some older youtube videos of Lionel Sanders training and he talks about being able to push a certain wattage for a certain duration and then the equivalents.
E.g. If I want to push 300 watts for 2 hours then I have to be able to hold 400 watts for 1 hours, and to hold 400 watts for 1 hour then I need to hold 450 watts for 30 minutes. Or similar for running if you want to run a 1:30 half marathon then you need to do a 40 min 10km, and therefore an 18min 5km.
In my example the numbers are pure guesses, I have no idea how these numbers should correlate. Does anyone know if there are rules of thumb for swim, bike and run to follow for this. I am trying to develop my own training plan and get my head around the interval progression.
Any help would be greatly appreciated. Cheers
E.g. If I want to push 300 watts for 2 hours then I have to be able to hold 400 watts for 1 hours, and to hold 400 watts for 1 hour then I need to hold 450 watts for 30 minutes. Or similar for running if you want to run a 1:30 half marathon then you need to do a 40 min 10km, and therefore an 18min 5km.
In my example the numbers are pure guesses, I have no idea how these numbers should correlate. Does anyone know if there are rules of thumb for swim, bike and run to follow for this. I am trying to develop my own training plan and get my head around the interval progression.
Any help would be greatly appreciated. Cheers