{"id":9727,"date":"2023-03-13T12:21:29","date_gmt":"2023-03-13T12:21:29","guid":{"rendered":"https:\/\/ciclozone.com\/blog\/onsdagsvisdom-karyn-silenzi-understanding-metrics-average-watts\/"},"modified":"2026-03-30T23:08:46","modified_gmt":"2026-03-30T22:08:46","slug":"onsdagsvisdom-karyn-silenzi-understanding-metrics-average-watts","status":"publish","type":"post","link":"https:\/\/ciclozone.com\/sv\/blog\/onsdagsvisdom-karyn-silenzi-understanding-metrics-average-watts\/","title":{"rendered":"Onsdagsvisdom: Karyn Silenzi \u2013 Understanding Metrics Average Watts"},"content":{"rendered":"

Hojta till Ryan, en ivrig inomhuscyklist som fr\u00e5gade om genomsnittliga watt f\u00f6r en \u00e5ktur och var den borde vara i f\u00f6rh\u00e5llande till hans 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

Vad \u00e4r v\u00e4rdet av genomsnittliga wattdata?What is the value of average watts data?<\/strong><\/span><\/p>\n

De genomsnittliga watt som visas i slutet av en tur, oavsett om det \u00e4r p\u00e5 din cykelkonsol eller din CicloZone-sammanfattningssk\u00e4rm, h\u00e4nvisar till det aritmetiska medelv\u00e4rdet \u2013 summan av siffrorna dividerat med hur m\u00e5nga siffror som medelv\u00e4rdet ber\u00e4knas. Medan genomsnittliga watt \u00e4r ett viktigt m\u00e5tt – det har begr\u00e4nsat v\u00e4rde.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

F\u00f6rest\u00e4ll dig tv\u00e5 v\u00e4ldigt olika \u00e5k som var och en slutar med exakt samma genomsnittliga watt.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

    Den f\u00f6rsta turen handlar om aerob utveckling. Mellanbl\u00e5, uth\u00e5llighetstriningszon, steady-state, h\u00e5ller 75 % FTP i 60 minuter
    \nDen andra \u00e5kturen \u00e4r en HIIT-stil, fokuserad p\u00e5 VO2 Max-utveckling. Tr\u00e4ningspasset best\u00e5r av 10 set om 3 minuter vid 110 % FTP, f\u00f6ljt av 3 minuters \u00e5terh\u00e4mtning vid 40 % FTP
    \nB\u00e5da dessa tr\u00e4ningspass har i genomsnitt 75 % FTP men de har drastiskt olika fysiologiska tr\u00e4ningssvar. F\u00f6rest\u00e4ll dig nu om du bara k\u00f6rde 20 minuter av den l\u00e4tta steady-state-resan men \u00e4nd\u00e5 gjorde de 60 minuterna med 110 % p\u00e5, 40 % rabatt. Du har fortfarande tv\u00e5 \u00e5k med samma genomsnittliga watt.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

    Jag \u00e4r hoppfull att detta illustrerar varf\u00f6r det inte har n\u00e5gon f\u00f6rdel att j\u00e4mf\u00f6ra genomsnittliga watt mellan tv\u00e5 olika tr\u00e4ningspass!I am hopeful this illustrates why comparing average watts between two different workouts has no benefit!<\/span><\/p>\n

    Utbildningsprinciper \u2013 aka SCIENCETraining Principles – aka SCIENCE<\/strong><\/span><\/p>\n

    D\u00e4r genomsnittliga watt har ett enormt v\u00e4rde \u00e4r n\u00e4r den anv\u00e4nds f\u00f6r att j\u00e4mf\u00f6ra tidigare prestanda med nuvarande prestanda p\u00e5 samma \u00e5kprofil eller n\u00e4r den anv\u00e4nds mitt i tr\u00e4ningen som ett riktm\u00e4rke f\u00f6r intervaller.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

    Alla som g\u00e5r till gymmet regelbundet f\u00f6r att lyfta vikter vet sp\u00e4nningen med att beh\u00f6va \u00f6ka dina vikter eftersom det du gjorde f\u00f6r n\u00e5gra veckor sedan inte tar dig till samma niv\u00e5 av misslyckande som det en g\u00e5ng gjorde. Om du upprepar exakt samma pass och du kan lyfta mer har du blivit starkare.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

    Detta \u00e4r tr\u00e4ningsprincipen som kallas superkompensation och den g\u00e4ller i all tr\u00e4ningsfysiologi. This is the training principle known as Supercompensation and it applies in all exercise physiology. <\/span><\/p>\n

    F\u00f6rfattaren Vern Gambetta i sin bok Athletic Development f\u00f6rklarar det s\u00e5 h\u00e4r: ”Superkompensation \u00e4r en process i fyra steg. Det f\u00f6rsta steget \u00e4r appliceringen av en tr\u00e4nings- eller belastningsstress och kroppens efterf\u00f6ljande reaktion p\u00e5 denna tr\u00e4ningsstress, som \u00e4r tr\u00f6tthet eller tr\u00f6ttande. Det finns en f\u00f6ruts\u00e4gbar nedg\u00e5ng i prestation p\u00e5 grund av den stressen.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

    ”Steg 2 \u00e4r \u00e5terh\u00e4mtningsfasen. Detta kan vara ett l\u00e4ttare tr\u00e4ningspass, ett \u00e5terh\u00e4mtningspass eller aktiv vila. Som ett resultat av \u00e5terh\u00e4mtningsperioden kommer energilagren och prestandan att \u00e5terg\u00e5 till baslinjen (homeostastillst\u00e5ndet) som representeras av punkten f\u00f6r appliceringen av den ursprungliga tr\u00e4ningsstressen.”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

    ”Steg 3 \u00e4r superkompensationsfasen. Detta \u00e4r den adaptiva \u00e5terh\u00e4mtningen ovanf\u00f6r baslinjen; den beskrivs som ett \u00e5terh\u00e4mtningssvar eftersom kroppen i huvudsak \u00e5terh\u00e4mtar sig fr\u00e5n den l\u00e4gsta punkten av st\u00f6rsta tr\u00f6tthet. Denna superkompensationseffekt \u00e4r inte bara en fysiologisk respons utan ocks\u00e5 en psykologisk och teknisk respons.”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

    \u201dDet sista steget i processen \u00e4r f\u00f6rlusten av superkompensationseffekten. Denna nedg\u00e5ng \u00e4r ett naturligt resultat av appliceringen av en ny tr\u00e4ningsstress, som b\u00f6r intr\u00e4ffa vid toppen av superkompensation. Om ingen tr\u00e4ningsstress appliceras blir det ocks\u00e5 en nedg\u00e5ng. Detta \u00e4r det s\u00e5 kallade avtr\u00e4ningsfenomenet.\u201d Kommer du ih\u00e5g min senaste blogg om \u00e5terh\u00e4mtning?”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>Remember my last blog about recovery? <\/span><\/p>\n

    Den andra situationen d\u00e4r genomsnittliga watt \u00e4r anv\u00e4ndbart \u00e4r n\u00e4r du g\u00f6r upprepade anstr\u00e4ngningar.The second situation where average watts is useful is when you are doing repeated efforts. <\/span><\/p>\n

    N\u00e4r en intervalltr\u00e4ningsritt \u00e4r korrekt programmerad, ”b\u00f6r” en ryttare kunna genomf\u00f6ra alla intervaller med angiven intensitet under den angivna varaktigheten. Varningen h\u00e4r \u00e4r att om du \u00e4r ny p\u00e5 tr\u00e4ning eller inte har fokuserat p\u00e5 en viss fysiologisk respons p\u00e5 ett tag, kan det ta n\u00e5gra \u00e5k f\u00f6r att konditionera din kropp f\u00f6r att komma dit. En kollega till mig h\u00e4nvisar till detta som att h\u00e5lla ”alla verktyg i verktygsskjulen skarpa”. Om du har \u00e4gnat de senaste sex veckorna \u00e5t att fokusera p\u00e5 undertr\u00f6skel- och tr\u00f6skelinsatser, kommer de f\u00f6rsta par ovantr\u00f6skelpassen att g\u00f6ra mer ont \u00e4n vanligt. Varf\u00f6r? F\u00f6r som diskuterats ovan kommer v\u00e5ra kroppar att anpassa sig till den stress vi uts\u00e4tter oss f\u00f6r. Om vi inte till\u00e4mpar det konsekvent och f\u00f6ljer det med \u00e5terh\u00e4mtning, kommer du mer \u00e4n sannolikt att se stagnerande prestanda eller, mer troligt, avtr\u00e4ning.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

    N\u00e4sta vecka \u2013 jag kommer att ber\u00e4tta allt om ett nummer som du vill vara medveten om, varje \u00e5ktur\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

    Varje CicloZone-tr\u00e4ning ser till att du arbetar med r\u00e4tt intensitet f\u00f6r dig under den optimala tiden f\u00f6r att leverera resultat. Ladda ner appen p\u00e5 App Store eller 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":"

    Hojta till Ryan, en ivrig inomhuscyklist som fr\u00e5gade om genomsnittliga watt f\u00f6r en \u00e5ktur och var den borde vara i f\u00f6rh\u00e5llande till hans FTP!<\/p>\n","protected":false},"author":3,"featured_media":9728,"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":[105],"tags":[],"class_list":["post-9727","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-traningszon-sv"],"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\/sv\/blog\/onsdagsvisdom-karyn-silenzi-understanding-metrics-average-watts\/\" \/>\n<meta property=\"og:locale\" content=\"sv_SE\" \/>\n<meta property=\"og:type\" 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