to be fair to FTP, it's not just a 20:00 test it's also supposed to be a 5:00 'blowout' effort before the 20:00 test.
Yeah, FTP is not a 20 minute test either. FTP is a concept. There are many ways to estimate FTP, and many are bad. But don't conflate ways to estimate the thing with the thing.
Yeah, it's not standardized. Stryd can pick whatever they want to display as your CP and they are obviously running it through their own algo. From my experience, CP is close to 10k pace/power, somewhere around 35 minutes. LT2 is maybe 93-95% of that.
Estimations from CP3-hyp were found to be the most accurate, independently of TTE range. Models that include two trials between 12 and 20min provide good agreement with the criterion method (for both CP and W').
Yeah, it's not standardized. Stryd can pick whatever they want to display as your CP and they are obviously running it through their own algo. From my experience, CP is close to 10k pace/power, somewhere around 35 minutes. LT2 is maybe 93-95% of that.
Stryd copied Golden Cheetahs ExtendedCP model from the git.
In my experience, with long enough efforts, CP from several models and mlss will align nearly exactly for me based on lactate testing. And I’ve raced several races of almost an hour at CP.
This is one of the problem using performance-based/math metrics (CP) to perform training that’s trying to aim for a specific metabolic state (sub-threshold).
I like this paper. The author has multiple papers discussing CP and testing.
It should illustrate that CP can be meaningful if used in context. However, if you just calculate some random CP value and then don’t verify it as reasonable, its just as bad as using some race time +xx seconds to determine paces.
You can also hop on instagram, look up "Runstrong Coach". Has some reels with REALLY solid information on training at different points in builds/periodization phases as well as general RT for distance runners.
Depending on the runner and their needs, typically I would include:
Heavy compund (squat; trap dead), unilateral strength (split squat; lunge; step up var), high-impact plyo (box jump; depth drop var), corrective accessory (hip flexor pulls, iso hold variations, depends on prev. injury), low impact plyo (pogo variation, skips).
Stryd copied Golden Cheetahs ExtendedCP model from the git.
In my experience, with long enough efforts, CP from several models and mlss will align nearly exactly for me based on lactate testing. And I’ve raced several races of almost an hour at CP.
This is one of the problem using performance-based/math metrics (CP) to perform training that’s trying to aim for a specific metabolic state (sub-threshold).
to be fair to FTP, it's not just a 20:00 test it's also supposed to be a 5:00 'blowout' effort before the 20:00 test.
Yeah, FTP is not a 20 minute test either. FTP is a concept. There are many ways to estimate FTP, and many are bad. But don't conflate ways to estimate the thing with the thing.
