I’m looking for the best way to set up a course to measure average watts over time, at a given HR.
Basically, I want a course with fixed resistance simulating a flat TT. I want to be able to measure avg watts for a set HR over period of time.
I’ll be running these tests monthly, so need to be able to test with consistency.
Do I simply create a straight, flat course for some distance (ie: 25 miles) and just ride it? How do I set the fixed “resistance” Should I set wind speed to 0 and elevation change to 0?
why not do the opposite, write your own test using the CS1.5 software and run your test at fixed wattage and preset rpm, letting heart rate be the variable, and look for increased fitness as a function of lowered average heart rate over same subsequent tests?
That’s another option that I’m thinking about, but at this point I’d like to go with the fixed HR and look at average watts. Specifically to measure watts in aerobic and anaerobic HRs…
What I typically do is use the spinscan feature in the coaching software (CS1). There are not elevation or wind factors and, if your test is to see what wattage you can produce at a given HR, I don’t really understand why you need to “fix” the resistance. Wouldn’t you be looking to get to the target HR, hold it for the prescribed period and let your average watts be the result of your effort at that HR?
The coaching software lets you ride as long and as far as you want so you don’t need to build a course. IMO, it’s one of the most versatile functions on the CT as you can spin, hammer, etc. for as long as you want and it’s totally flat. If you said you wanted to maintain a set wattage for a period of time then I would suggest the ergo mode.
Check it out. I think it will fit the bill for you. The only downside (it doesn’t bother me, but may bother others) is that you don’t havea road and metalman on the screen, its just the big spinscan bar graph with all the data below.
How often are you going to ride the computrainer? If you are going to use it for the majority of your interval type workouts, why not focus first on power, then on heartrate, and design your plan around your power numbers. There has been enough, sometimes too much, info on this forum about the merits of power vs. heartrate. But, the newer thinking is that power is a better indicator of intensity and workout zones if you have a proper power test done. Power is less subject to heat, humidity, etc. than heartrate is.
I like the tests others have mentioned, but if you’re going to do it your way, just create a flat to slightly inclined course. Make it a specific distance that is long enough to reach your time goal, and ride it until your time expires, keeping HR constant. View average watts. Repeat as necessary.
in agree with the last post…create your own course. when you use spin scan it really does not give you your avg anything when you are done. i love spinscan but for testing it does not give you averages unless i am not using it correctly.
I know what you’re trying to do & I’ve been doing this on a CT for years.
Send me an email & I’ll forward you a couple of courses (assuming you are using the 3D model) that are flat loops of various lengths (0.5mi, 2.0mi, and 2.8mi). You can then collect the splits and wattage for various distances and analyze your progress over time.