{"id":9333,"date":"2023-03-13T12:21:29","date_gmt":"2023-03-13T12:21:29","guid":{"rendered":"https:\/\/ciclozone.com\/blog\/quarta-feira-sabedoria-karyn-silenzi-compreender-as-metricas-watts-medios\/"},"modified":"2026-03-30T23:07:18","modified_gmt":"2026-03-30T22:07:18","slug":"quarta-feira-sabedoria-karyn-silenzi-compreender-as-metricas-watts-medios","status":"publish","type":"post","link":"https:\/\/ciclozone.com\/pt-pt\/blog\/quarta-feira-sabedoria-karyn-silenzi-compreender-as-metricas-watts-medios\/","title":{"rendered":"Quarta-feira Sabedoria: Karyn Silenzi \u2013 Compreender as m\u00e9tricas Watts m\u00e9dios"},"content":{"rendered":"<p class=\"p3\">Um grito para Ryan, um \u00e1vido ciclista de pista coberta que perguntou sobre a m\u00e9dia de watts de uma pedalada e onde deveria estar em rela\u00e7\u00e3o ao seu FTP!<span class=\"s1\">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 <a href=\"#\" rel=\"noopener\" target=\"_blank\">FTP<\/a>!<\/span><\/p>\n<p class=\"p3\">Qual \u00e9 o valor dos dados m\u00e9dios de watts?<span class=\"s1\"><strong>What is the value of average watts data?<\/strong><\/span><\/p>\n<p class=\"p3\">A m\u00e9dia de watts apresentada no final de um passeio, seja na consola da sua bicicleta ou no ecr\u00e3 de resumo do CicloZone, refere-se \u00e0 m\u00e9dia aritm\u00e9tica \u2013 a soma dos n\u00fameros dividida por quantos n\u00fameros est\u00e3o a ser calculados em m\u00e9dia. Embora a m\u00e9dia de watts seja uma m\u00e9trica importante, tem um valor limitado.<span class=\"s1\">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 &#8211; the sum of the numbers divided by how many numbers are being averaged. While the average watts is an important metric &#8211; it has limited value.<\/span><\/p>\n<p class=\"p3\">Imagine duas viagens muito diferentes, cada uma terminando com exatamente a mesma m\u00e9dia de watts.<span class=\"s1\">Imagine two very different rides each ending with the exact same average watts.<\/span><\/p>\n<ol>\n<li class=\"p3\"><span class=\"s1\">The first ride is all about aerobic develpment. Mid blue, endurance trining zone, steady-state, holding 75% FTP for 60 minutes<\/span><\/li>\n<li class=\"p3\"><span class=\"s1\">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<p class=\"p3\">O primeiro passeio \u00e9 sobre desenvolvimento aer\u00f3bico. Azul m\u00e9dio, zona de treino de resist\u00eancia, estado estacion\u00e1rio, mantendo 75% de FTP durante 60 minutos<br \/>\nA segunda pedalada \u00e9 um estilo HIIT, focada no desenvolvimento do VO2 Max. O treino \u00e9 composto por 10 s\u00e9ries de 3 minutos a 110% FTP, seguidas de 3 minutos de recupera\u00e7\u00e3o a 40% FTP<br \/>\nAmbos os treinos t\u00eam em m\u00e9dia 75% de FTP, mas t\u00eam respostas de treino fisiol\u00f3gico drasticamente diferentes. Agora imagine se fizesse apenas 20 minutos de passeio f\u00e1cil e tranquilo em estado estacion\u00e1rio, mas ainda assim fizesse os 60 minutos com 110% ligado e 40% desligado. AINDA tem duas viagens com a mesma m\u00e9dia de watts.<span class=\"s1\">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<p class=\"p3\">Tenho esperan\u00e7a que isto ilustre porque \u00e9 que comparar a m\u00e9dia de watts entre dois treinos diferentes n\u00e3o traz qualquer benef\u00edcio!<span class=\"s1\">I am hopeful this illustrates why comparing average watts between two different workouts has no benefit!<\/span><\/p>\n<p class=\"p3\">Princ\u00edpios de treino \u2013 tamb\u00e9m conhecidos como CI\u00caNCIA<span class=\"s1\"><strong>Training Principles &#8211; aka SCIENCE<\/strong><\/span><\/p>\n<p class=\"p3\">Onde os watts m\u00e9dios t\u00eam um valor imenso \u00e9 quando s\u00e3o utilizados para comparar o desempenho passado com o atual no mesmo perfil de pedalada ou quando utilizados a meio do treino como refer\u00eancia para os intervalos.<span class=\"s1\">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<p class=\"p3\">Qualquer pessoa que v\u00e1 regularmente ao gin\u00e1sio para levantar pesos conhece a emo\u00e7\u00e3o de ter de aumentar os seus pesos, porque o que estava a fazer h\u00e1 algumas semanas n\u00e3o o est\u00e1 a levar ao mesmo n\u00edvel de fracasso de antes. Se repetir exatamente o mesmo treino e conseguir levantar mais peso, ficar\u00e1 mais forte.<span class=\"s1\">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<p class=\"p3\">Este \u00e9 o princ\u00edpio de treino conhecido como Supercompensa\u00e7\u00e3o e aplica-se a toda a fisiologia do exerc\u00edcio.<span class=\"s1\"> This is the training principle known as Supercompensation and it applies in all exercise physiology. <\/span><\/p>\n<p class=\"p3\">O autor Vern Gambetta, no seu livro Athletic Development, explica desta forma: \u201cA sobrecompensa\u00e7\u00e3o \u00e9 um processo de quatro etapas. A primeira etapa \u00e9 a aplica\u00e7\u00e3o de um stress de treino ou de carga e a subsequente rea\u00e7\u00e3o do corpo a esse stress de treino, que \u00e9 fadiga ou cansa\u00e7o. H\u00e1 uma queda previs\u00edvel no desempenho por causa deste stress.<span class=\"s1\">Author <a href=\"https:\/\/www.functionalpathtrainingblog.com\/about.html\" rel=\"noopener\" target=\"_blank\">Vern Gambetta<\/a> in his book <a href=\"https:\/\/www.amazon.co.uk\/Athletic-Development-Science-Functional-Conditioning\/dp\/0736051007\" rel=\"noopener\" target=\"_blank\"><em>Athletic Development<\/em> <\/a>explains it this way,<span class=\"Apple-converted-space\">\u00a0 <\/span>\u201cSupercompensation is a four-step process. The first step is the application of a training or loading stress and the body&#8217;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<p class=\"p3\">\u201cO passo 2 \u00e9 a fase de recupera\u00e7\u00e3o. Pode ser uma sess\u00e3o de treino mais leve, uma sess\u00e3o de recupera\u00e7\u00e3o ou descanso ativo. Como resultado do per\u00edodo de recupera\u00e7\u00e3o, as reservas energ\u00e9ticas e o desempenho regressar\u00e3o \u00e0 linha de base (estado de homeostasia) representada pelo ponto de aplica\u00e7\u00e3o do stress original do treino.<span class=\"s1\">&#8220;Step 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<p class=\"p3\">\u201cA etapa 3 \u00e9 a fase de sobrecompensa\u00e7\u00e3o. Esta \u00e9 a recupera\u00e7\u00e3o adaptativa acima do valor inicial; \u00e9 descrita como uma resposta de recupera\u00e7\u00e3o porque o corpo est\u00e1 essencialmente a recuperar do ponto baixo de maior fadiga. Este efeito de sobrecompensa\u00e7\u00e3o n\u00e3o \u00e9 apenas uma resposta fisiol\u00f3gica, mas tamb\u00e9m uma resposta psicol\u00f3gica e t\u00e9cnica.<span class=\"s1\">&#8220;Step 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<p class=\"p3\">\u201cA \u00faltima etapa do processo \u00e9 a perda do efeito de sobrecompensa\u00e7\u00e3o. Este decl\u00ednio \u00e9 o resultado natural da aplica\u00e7\u00e3o de um novo stress de treino, que dever\u00e1 ocorrer no pico da sobrecompensa\u00e7\u00e3o. Se n\u00e3o for aplicado stress de treino, tamb\u00e9m haver\u00e1 um decl\u00ednio. Este \u00e9 o chamado fen\u00f3meno do destreino.\u201d Lembram-se do meu \u00faltimo blog sobre recupera\u00e7\u00e3o?<span class=\"s1\">&#8220;The 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><span class=\"s1\">Remember my last blog about recovery? <\/span><\/p>\n<p class=\"p3\">A segunda situa\u00e7\u00e3o em que os watts m\u00e9dios s\u00e3o \u00fateis \u00e9 quando faz esfor\u00e7os repetidos.<span class=\"s1\">The second situation where average watts is useful is when you are doing repeated efforts. <\/span><\/p>\n<p class=\"p3\">Quando um treino intervalado \u00e9 programado corretamente, o ciclista \u201cdeve\u201d ser capaz de completar todos os intervalos \u00e0 intensidade especificada durante o per\u00edodo especificado. A ressalva aqui \u00e9 que se \u00e9 novo no treino ou n\u00e3o se concentrou numa resposta fisiol\u00f3gica espec\u00edfica durante algum tempo, pode levar alguns passeios para condicionar o seu corpo para l\u00e1 chegar. Um colega meu treinador refere-se a isto como manter \u201ctodas as ferramentas do dep\u00f3sito afiadas\u201d. Se passou as \u00faltimas seis semanas focado em esfor\u00e7os abaixo e acima do limiar, os primeiros treinos acima do limiar v\u00e3o doer mais do que o habitual. Por qu\u00ea? Porque, como discutido acima, os nossos corpos adaptar-se-\u00e3o ao stress que aplicamos. Se n\u00e3o aplicarmos isto de forma consistente e seguirmos com a recupera\u00e7\u00e3o, \u00e9 mais do que prov\u00e1vel que veja um desempenho estagnado ou, mais provavelmente, um destreino.<span class=\"s1\">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<p class=\"p3\">Na pr\u00f3xima semana &#8211; contarei tudo sobre um n\u00famero que queira estar atento, em cada viagem\u2026.<span class=\"s1\">Next week &#8211; I will tell you all about a number that you DO want to be aware of, each and every ride&#8230;.<\/span><\/p>\n<p class=\"p3\">Cada treino CicloZone garante que trabalha na intensidade certa durante o tempo ideal para obter resultados. Descarregue a aplica\u00e7\u00e3o na App Store ou Google Play.<span class=\"s1\"><strong>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\u00a0<a href=\"https:\/\/apps.apple.com\/gb\/app\/ciclozone\/id1538024694\" rel=\"noopener\" target=\"_blank\">App Store<\/a>\u00a0or\u00a0<a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.ciclozone\" rel=\"noopener\" target=\"_blank\">Google Play.<\/a><\/strong><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Um grito para Ryan, um \u00e1vido ciclista de pista coberta que perguntou sobre a m\u00e9dia de watts de uma pedalada e onde deveria estar em rela\u00e7\u00e3o ao seu FTP!<\/p>\n","protected":false},"author":3,"featured_media":9334,"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":[89],"tags":[],"class_list":["post-9333","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zona-treino-pt"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Understanding Metrics: Average Watts | CicloZone Blog<\/title>\n<meta name=\"description\" content=\"In her series &#039;Understanding Metrics&#039;, Karyn Silenzi explains what your &#039;Average Watts&#039; 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\" 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