{"id":9530,"date":"2023-03-13T12:21:29","date_gmt":"2023-03-13T12:21:29","guid":{"rendered":"https:\/\/ciclozone.com\/blog\/sabiduria-del-miercoles-karyn-silenzi-comprension-de-las-metricas-watts-promedio\/"},"modified":"2026-03-30T23:07:59","modified_gmt":"2026-03-30T22:07:59","slug":"sabiduria-del-miercoles-karyn-silenzi-comprension-de-las-metricas-watts-promedio","status":"publish","type":"post","link":"https:\/\/ciclozone.com\/es\/blog\/sabiduria-del-miercoles-karyn-silenzi-comprension-de-las-metricas-watts-promedio\/","title":{"rendered":"Sabidur\u00eda del mi\u00e9rcoles: Karyn Silenzi \u2013 Comprensi\u00f3n de las m\u00e9tricas Watts promedio"},"content":{"rendered":"

\u00a1Un saludo a Ryan, un \u00e1vido ciclista de interior que pregunt\u00f3 sobre los vatios promedio de un recorrido y d\u00f3nde deber\u00edan estar en relaci\u00f3n con su FTP!Shout out to Ryan, an avid indoor cyclist who asked about the average watts of a ride and where it should be relative to his FTP<\/a>!<\/span><\/p>\n

\u00bfCu\u00e1l es el valor de los datos de vatios promedio?What is the value of average watts data?<\/strong><\/span><\/p>\n

El promedio de vatios que se muestra al final de un recorrido, ya sea en la consola de su bicicleta o en la pantalla de resumen de CicloZone, se refiere a la media aritm\u00e9tica: la suma de los n\u00fameros dividida por cu\u00e1ntos n\u00fameros se promedian. Si bien el promedio de vatios es una m\u00e9trica importante, tiene un valor limitado.The average watts displayed at the end of a ride, whether it is on your bike console or your CicloZone summary screen, refers to the arithmetic mean – the sum of the numbers divided by how many numbers are being averaged. While the average watts is an important metric – it has limited value.<\/span><\/p>\n

Imagine dos recorridos muy diferentes, cada uno de los cuales termina con exactamente el mismo promedio de vatios.Imagine two very different rides each ending with the exact same average watts.<\/span><\/p>\n

    \n
  1. The first ride is all about aerobic develpment. Mid blue, endurance trining zone, steady-state, holding 75% FTP for 60 minutes<\/span><\/li>\n
  2. The second ride is a HIIT style of ride, focused on VO2 Max development. The workout consists of 10 set of 3 minutes at 110% FTP, followed by 3 mintes of recovery at 40% FTP<\/span><\/li>\n<\/ol>\n

    El primer paseo tiene que ver con el desarrollo aer\u00f3bico. Azul medio, zona de entrenamiento de resistencia, estado estable, manteniendo el 75 % de FTP durante 60 minutos
    \nEl segundo recorrido es un estilo HIIT, centrado en el desarrollo del VO2 Max. El entrenamiento consta de 10 series de 3 minutos al 110% FTP, seguidas de 3 minutos de recuperaci\u00f3n al 40% FTP.
    \nAmbos entrenamientos promedian un 75% de FTP, pero tienen respuestas fisiol\u00f3gicas de entrenamiento dr\u00e1sticamente diferentes. Ahora imag\u00ednese si solo hiciera 20 minutos del sencillo viaje en estado estable pero a\u00fan as\u00ed hiciera los 60 minutos del 110 % encendido y el 40 % de descuento. TODAV\u00cdA tienes dos viajes con los mismos vatios promedio.Both of these workouts average 75% FTP but they have drastically different physiological training responses. Now imagine if you only did 20 minutes of the easy-peasy steady-state ride but still did the 60 minutes of 110% on, 40% off. You STILL have two rides with the same average watts. <\/span><\/p>\n

    \u00a1Espero que esto ilustre por qu\u00e9 comparar los vatios promedio entre dos entrenamientos diferentes no tiene ning\u00fan beneficio!I am hopeful this illustrates why comparing average watts between two different workouts has no benefit!<\/span><\/p>\n

    Principios de formaci\u00f3n \u2013 tambi\u00e9n conocidos como CIENCIATraining Principles – aka SCIENCE<\/strong><\/span><\/p>\n

    Donde los vatios promedio tienen un valor inmenso es cuando se usan para comparar el rendimiento pasado con el presente en el mismo perfil de recorrido o cuando se usan a mitad del entrenamiento como punto de referencia para intervalos.Where average watts does have immense value is when it is used to compare past to present performance on the same ride profile or when used mid workout as a benchmark for intervals. <\/span><\/p>\n

    Cualquiera que vaya al gimnasio con regularidad para levantar pesas conoce la emoci\u00f3n de tener que aumentarlas porque lo que estaba haciendo hace unas semanas no lo est\u00e1 llevando al mismo nivel de fracaso que antes. Si repites exactamente el mismo entrenamiento y puedes levantar m\u00e1s peso, te habr\u00e1s vuelto m\u00e1s fuerte.Anyone who goes to the gym regularly to lift weights knows the thrill of having to increase your weights because what you were doing a few weeks ago isn\u2019t taking you to the same level of failure it once did. If you repeat the exact same workout and you are able to lift more, you have gotten stronger.<\/span><\/p>\n

    Este es el principio de entrenamiento conocido como Supercompensaci\u00f3n y se aplica en toda la fisiolog\u00eda del ejercicio. This is the training principle known as Supercompensation and it applies in all exercise physiology. <\/span><\/p>\n

    El autor Vern Gambetta en su libro Athletic Development lo explica de esta manera: \u00abLa supercompensaci\u00f3n es un proceso de cuatro pasos. El primer paso es la aplicaci\u00f3n de un entrenamiento o estr\u00e9s de carga y la reacci\u00f3n posterior del cuerpo a este estr\u00e9s de entrenamiento, que es fatiga o cansancio. Hay una ca\u00edda predecible en el rendimiento debido a ese estr\u00e9s.Author Vern Gambetta<\/a> in his book Athletic Development<\/em> <\/a>explains it this way,\u00a0 <\/span>\u201cSupercompensation is a four-step process. The first step is the application of a training or loading stress and the body’s subsequent reaction to this training stress, which is fatigue or tiring. There is a predictable drop-off in performance because of that stress. <\/span><\/p>\n

    \u201cEl paso 2 es la fase de recuperaci\u00f3n. Puede ser una sesi\u00f3n de entrenamiento m\u00e1s ligera, una sesi\u00f3n de recuperaci\u00f3n o un descanso activo. Como resultado del per\u00edodo de recuperaci\u00f3n, las reservas de energ\u00eda y el rendimiento volver\u00e1n al valor inicial (estado de homeostasis) representado por el punto de aplicaci\u00f3n del estr\u00e9s de entrenamiento original.\u00abStep 2 is the recovery phase. This can be a lighter training session, a recovery session, or active rest. As a result of the recovery period, the energy stores and performance will return to the baseline (state of homeostasis) represented by the point of the application of the original training stress. <\/span><\/p>\n

    \u00abEl paso 3 es la fase de supercompensaci\u00f3n. Este es el rebote adaptativo por encima de la l\u00ednea de base; se describe como una respuesta de rebote porque el cuerpo esencialmente est\u00e1 rebotando desde el punto m\u00e1s bajo de mayor fatiga. Este efecto de supercompensaci\u00f3n no es s\u00f3lo una respuesta fisiol\u00f3gica sino tambi\u00e9n una respuesta psicol\u00f3gica y t\u00e9cnica.\u00abStep 3 is the supercompensation phase. This is the adaptive rebound above the baseline; it is described as a rebound response because the body is essentially rebounding from the low point of greatest fatigue. This supercompensation effect is not only a physiological response but also a psychological and technical response. <\/span><\/p>\n

    \u201cEl \u00faltimo paso del proceso es la p\u00e9rdida del efecto de supercompensaci\u00f3n. Esta disminuci\u00f3n es un resultado natural de la aplicaci\u00f3n de un nuevo estr\u00e9s de entrenamiento, que deber\u00eda ocurrir en el pico de la supercompensaci\u00f3n. Si no se aplica estr\u00e9s de entrenamiento, tambi\u00e9n habr\u00e1 una disminuci\u00f3n. Este es el llamado fen\u00f3meno del desentrenamiento\u201d. \u00bfRecuerdas mi \u00faltimo blog sobre recuperaci\u00f3n?\u00abThe last step in the process is the loss of the supercompensation effect. This decline is a natural result of the application of a new training stress, which should occur at the peak of supercompensation. If no training stress is applied, there will also be a decline. This is the so-called detraining phenomenon\u201d. <\/span>Remember my last blog about recovery? <\/span><\/p>\n

    La segunda situaci\u00f3n en la que los vatios promedio son \u00fatiles es cuando se realizan esfuerzos repetidos.The second situation where average watts is useful is when you are doing repeated efforts. <\/span><\/p>\n

    Cuando un recorrido de entrenamiento a intervalos se programa correctamente, un ciclista \u00abdeber\u00eda\u00bb poder completar todos los intervalos a la intensidad especificada durante la duraci\u00f3n especificada. La advertencia aqu\u00ed es que si eres nuevo en el entrenamiento o no te has concentrado en una respuesta fisiol\u00f3gica particular por un tiempo, es posible que necesites algunos ejercicios para acondicionar tu cuerpo para llegar all\u00ed. Un compa\u00f1ero entrenador se refiere a esto como mantener afiladas \u201ctodas las herramientas del cobertizo de herramientas\u201d. Si ha pasado las \u00faltimas seis semanas concentrado en esfuerzos por debajo del umbral y por encima del umbral, esos primeros entrenamientos por encima del umbral le doler\u00e1n m\u00e1s de lo habitual. \u00bfPor qu\u00e9? Porque como comentamos anteriormente, nuestro cuerpo se adaptar\u00e1 al estr\u00e9s que estemos aplicando. Si no lo aplicamos consistentemente y lo seguimos con la recuperaci\u00f3n, lo m\u00e1s probable es que veamos un rendimiento estancado o, m\u00e1s probablemente, un desentrenamiento.When an interval training ride is programmed properly, a rider \u2018should\u2019 be able to complete all intervals at the specified intensity for the specified duration. The caveat here is that if you are new to training or have not focused on a particular physiological response for a while, it may take a few rides to condition your body to get there. A fellow coach of mine refers to this as keeping \u2018all the tools in the toolshed sharp\u2019. If you\u2019ve spent the last six weeks focused on sub threshold and threshold efforts, those first few supra threshold workouts are going to hurt more than usual. Why? Because as discussed above, our bodies will adapt to the stress we are applying. If we don\u2019t apply it consistently and follow it with recovery, you\u2019re more than likely going to see stagnant performance or, more likely, detraining.<\/span><\/p>\n

    La pr\u00f3xima semana, te contar\u00e9 todo sobre un n\u00famero que S\u00cd quieres tener en cuenta en todos y cada uno de los viajes\u2026.Next week – I will tell you all about a number that you DO want to be aware of, each and every ride….<\/span><\/p>\n

    Cada entrenamiento de CicloZone garantiza que usted trabaje a la intensidad adecuada durante el tiempo \u00f3ptimo para obtener resultados. Descarga la aplicaci\u00f3n en App Store o Google Play.Every CicloZone workout makes sure you work at the right intensity for you for the optimum amount of time to deliver results. Download the app at the\u00a0App Store<\/a>\u00a0or\u00a0Google Play.<\/a><\/strong><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

    \u00a1Un saludo a Ryan, un \u00e1vido ciclista de interior que pregunt\u00f3 sobre los vatios promedio de un recorrido y d\u00f3nde deber\u00edan estar en relaci\u00f3n con su FTP!<\/p>\n","protected":false},"author":3,"featured_media":9531,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[97],"tags":[],"class_list":["post-9530","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zona-entrenamiento-es"],"yoast_head":"\nUnderstanding Metrics: Average Watts | CicloZone Blog<\/title>\n<meta name=\"description\" content=\"In her series 'Understanding Metrics', Karyn Silenzi explains what your 'Average Watts' metric really means, why it matters and when it is important to use it.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/ciclozone.com\/es\/blog\/sabiduria-del-miercoles-karyn-silenzi-comprension-de-las-metricas-watts-promedio\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta 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