W/kg vs run times 5k

Triathlon Forum
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interesting thread from reddit. interesting how many fast people are on there.

https://www.reddit.com/r/triathlon/comments/1sdti5k/whats_your_wkg_ftp_and_running_paces_equivalents/

So list your (ideally current) ftp vs 5k here.

Me ftp = 4.0 - 4.2 w/kg, 5k = 19:xx

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watts per kilo for 20 min cycling roughly equate to meters per second for a 20 min run…roughly depending on your running form, but its darn close

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Tri bike or road bike ftp?

My road bike ftp is around 4 and my 5k is 17:20ish

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Not for me. My 5k PB is 4.36 meters per second (19:12). My 20’ power at the time may have been 3.75 watts per kilo tops (320 watts at 85 kilos). I’ve typically run well for my weight, but I’m not an extreme outlier. Oh and in triathlons I’ve always biked better than I’ve run, and not for overbiking. So it’s not like I suck at biking.

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via GIPHY

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Interesting, worked out for me

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Same for me, not currently, but 5k pb is 16:52 and road bike best FTP is 3.9 W/kg. I am generally a slightly better “runner” than cyclist but get smoked by dozens of faster athletes at standalone cycling and running races.

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6 min/mile = 4.4 m/s

7 min/mile = 3.8 m/s

8 min/mile = 3.3 m/s

I must need to bike more.

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There is a special place in hell for people who mixes up Imperial & Metric systems and hope to find actual logic there - just saying …

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They probably make up their shakes measuring teaspoons per liter?

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I’m ~92kg and have FTP of 3.26 and 5k of 17:27.

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Height? Lack of training on bike?

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I’m 6’6” and would ideally be 10-15 pounds lighter. Certainly have more room to increase FTP but I am sitting at ~305 which I think is decent. Also have only been doing tri for a few years, working with coach w/ greater cycling focus for 1.5. Have been running since ‘19 so stronger there

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I am jealous of the 5k time. bikes break down and what not, your own feet are the last resort..

Also of interest as this formula is the ideal bike/run time, 100m swim and 400m run times should be about the same

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This is interesting - would be true for me if we were talking SCY as run is 1:05 and swim is 1:06, but believe LCM that would be in the 1:14 range. Swimming is weakest discipline but slowly getting better