• This topic has 151 replies, 76 voices, and was last updated 1 day ago by DanW.
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  • 500 watts for 5 minutes? Anyone done it?
  • Premier Icon yohandsome
    Free Member

    Just curious, did 506w for 3 min and nearly died (on an exercise bike). No hills or suitable straights to do it around here on the road unfortunately, a turbo trainer is tempting however..

    Figure a bigger rider like van der poel might pull it off? Or perhaps an endurance track sprinter?

    Premier Icon tomhoward
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    I reckon it wouldn’t trouble anyone paid to ride a bike, and a fair few who aren’t. For hours, rather than minutes.

    Premier Icon thestabiliser
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    All the time, doing it now. Whilst sipping a Martini.

    Premier Icon slowoldman
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    What’s that in W/kg?

    Premier Icon yohandsome
    Free Member

    d

    Serge Pauwels did perhaps 470 watts at 64 kg..

    Premier Icon eddie11
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    Listening to magnus backstedt casually throw his old numbers out in commentary on Eurosport is astonishing. He’d be knackered in the alps but on flatish roads he was doing 500w for 20m and his 3-4 min attacks were 800w or something. 🤯

    Premier Icon tomhoward
    Full Member

    I stand, sort of, corrected. Wiggins apparently averaged 440watts over his hour record.

    Premier Icon yohandsome
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    Magnus Backstedt claimed 535 watts for 20 minutes which is really nuts https://www.bikeforums.net/33-road-bike-racing/350313-wattage-backstedt-2.html

    fd

    Premier Icon redmist
    Free Member

    Only the one time and it was on a climb, which always over-estimates the power for me. Around 6.5w/kg. Not sure I’d get close on a trainer or want to even try. I’ve done plenty of 450-500w 5 minutes though so I would have thought that 500w wouldn’t be hard for any decent hill climbers or racers.

    Premier Icon slowoldman
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    Bear in mind that Serge Pauwels profile is during a 127km stage not just a 3min. effort.

    Premier Icon eddie11
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    To be clear I don’t have one 500w effort in me but i understand it’s not the ability to do one which is exceptional it’s the ability to recover very quickly and do 2, 3, 4, 5 etc. in a race situation which sets MVDP apart as a bit of a freak. Others can put out more but not repeat it close together.

    Premier Icon dirtyrider
    Free Member

    (on an exercise bike)

    Premier Icon jonba
    Free Member

    I’d say it was a fairly tall order for mere mortals.

    I did go off and check zwiftpower. Most of the top riders were high 400s for 5 minutes but didn’t see any with 20W of 500.

    A friend of mine is a continental pro for Ribble. Fairly handy on the hills. He was 8th at the Nationals and must be 75ish Kg.

    I checked some of his number and he has 476W for a 6minute climb.

    Premier Icon shedbrewed
    Free Member

    Nearly. Think it was a 445w average over a 4’58” timed hillclimb. Usual club format of a 35 mile loop before then PIN numbers on and timed hillclimb for end of season.
    I’d say there’s plenty of club riders who could do it. Wasn’t pleasant.
    Data from crank pm.

    Premier Icon whitestone
    Free Member

    About 20 seconds for me 😥

    Premier Icon yohandsome
    Free Member

    Here’s a lad under 90 kg that did it!

    Premier Icon n0b0dy0ftheg0at
    Free Member

    Just the once ~13 months ago, when my 4iiii’s battery was practically dead and decided I did a world class ride. 😆

    Premier Icon nixie
    Full Member

    Apparently I’ve done 400w for 5 minutes. 500w is just obscene.

    Premier Icon yohandsome
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    Next question, anyone under 80 kg done it ;p

    Premier Icon slowoldman
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    Andrew Coggan’s chart any good?

    Coggans

    Premier Icon stevious
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    It depends what you mean by ‘watt’ and ‘minute’.

    Premier Icon chiefgrooveguru
    Free Member

    That’s a very interesting chart! I don’t ride road bikes but I commute on my Levo which apparently has quite a good power meter built in, if I bother to connect the app. Will have to see how good/bad a pedaller I am, in a more objective way.

    Premier Icon yohandsome
    Free Member

    W/Kg chart doesn’t scale properly with weight, heavier riders are at a disadvantage.

    Think a 100 kg rider could do 760 watts (7.6 watts pr kg) for 5 minutes? No I don’t think any human has done that and if such a human existed it would win the tour easily.
    Also such a 100 kg rider would have an FTP of 608 watts, this would enable them to average 67 km/h in a time trial at 2560 mos.

    A 60 kg rider doing 456 watts for 5 minutes however? Definitely.

    Premier Icon i_like_food
    Full Member

    450w for 5 min on the flat was my pb at 72 kg. Nearly killed me and I needed a couple of days off…

    Premier Icon nixie
    Full Member

    That’s impressive.

    The chart may not scale well but realistically someone 100kg is not in the right ball park.

    Premier Icon shedbrewed
    Free Member

    I was 82kg. My ftp that year was 335w.

    Premier Icon Kryton57
    Full Member

    I way for me. That’s right in my weak spot of my power profile. My PB puts me in the “good” spot. That was recorded a while ago though, as my current 20 min power is only 20w lower, so maybe if I tried again I’d improve.

    Premier Icon timbog160
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    Good chart but can we see the rest of it please…there seem to be a couple of rows missing 😂

    Premier Icon Daffy
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    My FTP is around 4.25W/kg at 72kg and I can do about 3mins at 500W or 5mins at 375-390W. My average across a 2-3hour ride is 225W.

    500W for 5 mins would be a killer for me. I’d need a lung transplant at around 3.5mins.

    Premier Icon bjj.andy.w
    Free Member

    Looking back at my old rides I managed 425W for 5min back in 2017. This year my best is 405W. Interesting though due to my weight loss this year my W/KG for 5min is better in 2020. 5.3 as opposed to 4.94. So I’m guessing I’d be quicker uphill with the new me compared to the old fatty bum bum me. I really need to train more doing V02 efforts more though, being a Diesel engined long distance TT’r I don’t do enough short, sharp intervals.

    Premier Icon Flaperon
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    5.53W/kg according to Strava. Not convinced by that chart.

    Premier Icon Daffy
    Full Member

    Are you saying your FTP is 5.53W/kg @Flaperon? >400W output for an hour? Impressive if true.

    Premier Icon Flaperon
    Free Member

    No, 5.53W/kg for five minutes 😭

    Premier Icon tall_martin
    Full Member

    No idea what I put out. Strava thinks 230w on a climb. So not 500w

    700w for a few min.

    Same as a toaster!

    Premier Icon yohandsome
    Free Member

    That’s 700w or a bit less for 1 minute no? I’ve done 745w for 1 minute on the road and 904w on an echo bike. Show me someone who can do 1000w for 1 minute..

    Premier Icon scaredypants
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    The KWh they stated suggests he did 3 min (correction, bit under 2). Not sure a sprinter was quite the best man for the job – I wonder what that sky/ineos TTer (or anyone else who’s been a pursuiter) boshes out for 5 minutes

    Premier Icon yohandsome
    Free Member

    Ah yes so 700W for 1 min 48 seconds – that’s something, but yeah probably not the best man for the job.

    Premier Icon Haze
    Free Member

    360w for 5m, can hold 500w for about a minute and a half so it’s safe to say I’ve got no hope of managing that!

    Premier Icon Milese
    Free Member

    My best’s are something like 606w for 1 minute and 389w for 5 minutes, from about 5 years ago when I paid a lot more attention to my numbers and actually trained, thats with a 20 min best of about 312w.

    Peak power was around 1320w IIRC and did 5 second max of about 1100w.

    Those values got me to 2nd cat, winning 4 out of the 5 crits I entered that season, including a 2/3/4. I didnt get any top 10’s in road races though, always survived the cut but tended to dip out on the final climb. Thats all at about 72kg.

    I reckon I know a couple who could do 500w for 5 mins, but they are big guys. On the return to Pollenca last year it felt like I did 500w for 5 minutes just trying to sit on the wheel of one guy!

    506w for 3 minutes is seriously good too, assuming of course your exercise bike is accurate, which is a big assumption.

    Premier Icon kayak23
    Full Member

    Can you translate for those of us who aren’t roadies? How much is 500 watts in football pitches?

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