Target power relative to FTP for a triathlon bike leg

Triathlon Forum
1

So having used a power meter for training in road racing a couple years back, I picked up a Quarq and am now using it on the Tri bike. For a plain old TT, the target power zone is pretty easy to figure out–for a 40K TT, it’s pretty much right on FTP.

My question is, what is the best zone for the bike split of a tri, knowing that there’s still a run to do afterward? Of course this will vary by the distance involved, but I’d be curious to know how folks pace for sprints, olys, HIM, IM with a power meter.

2

For Sprints and Olympics I go all out, I use the PM to make sure I’m not slacking. I literally go as hard as I can!

For HIM again I try to hold close to my ftp which then averages down to about 40 watts less than my ftp (for me).

For IM someone here gave me advice based on my HIM watts which is about 20-25 watts less than my HIM.

That being said it depends on your goals. Mine are always to go as fast as possible at the risk of blowing up. To date I have always been able to run well off the bike…

For the numbers:

FTP - 262
Sprint - 250
Oly - 235
HIM - 220
IM - 198

3

For Sprints and Olympics I go all out, I use the PM to make sure I’m not slacking. I literally go as hard as I can!

For HIM again I try to hold close to my ftp which then averages down to about 40 watts less than my ftp (for me).

For IM someone here gave me advice based on my HIM watts which is about 20-25 watts less than my HIM.

That being said it depends on your goals. Mine are always to go as fast as possible at the risk of blowing up. To date I have always been able to run well off the bike…

For the numbers:

FTP - 262
Sprint - 250
Oly - 235
HIM - 220
IM - 198

Thanks… but that confuses me a bit. An all-out effort in a sprint should average above your FTP. I had a similar experience, though, where I thought I went all-out in a sprint–at least by HR–and my average power was well below my FTP. Maybe it’s the impact of the swim…

4

on the sprint power levels, remember in a shorter race, things like turns, getting up to speed, coasting into transition, will all effect ave a bit more.

my power levels are very similar to the 2nd post, 260ish FTP, sprint races are normally around 245 ish, hills, turns, etc, all play with it
210-220 for HIM.

for me, in longer races, 82-85% of FTP (HIM distance) allows me to run well off the bike. much more than than i start falling apart.