Yeah - I’d expect a 45-47 minute time for a 3km swim TT.
I’d also be expecting a <17:30 parkrun.
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So, I thought about this comment, then remember my turbo was giving dodgy readings for a while, so I’ve been to check TrainingPeaks…
…I’d removed the silly power numbers from that and also the dubious HR readings from when my strap broke.
So, I did 976W and 973W, for 5s, both of which were on one of the 200km rides, where I was “racing” a semi-pro 19 year old lad with a 20:xx TT to his name 
Him and I just went for every “hill” and village sign to see if I’d ever win (answer was obviously no!)
My 1 minute (426W), 5 minute (343W) and 10 minute (329W) power are both going up Winnats Pass on Good Friday.
Savage climb, I like it.
My 20 minute power from this year is 299W AP, 301W NP during a 10TT.
@Matthew_Spooner - Nice table, I took a look whilst I was looking at my awful bike power.
I’ve not done a 5km TT properly this year, as it was snowing, so reckon I could be a bit quicker than that.
my 3km TT is the pace of my 3.8km open water easy swims, so again, more time to be had there.
| Alan Couzens | Poet Current | ||
|---|---|---|---|
| VO2 Max | 65 | 64 | 98% |
| MAF | 00:07:20 | 00:07:07 | 103% |
| 12RM Squat | 121% | Diddly Squat! | |
| T3000 | 00:52:00 | 00:47:00 | 111% |
| 5K Run Race | 00:17:59 | 00:18:45 | 96% |
| CP5 | 4.55 | 4.29 | 94% |
| CP20 | 3.93 | 3.74 | 95% |
| 112 Bike Sim | 2.64 | 2.65 | 100% |
| 26 Run Sim | 00:08:20 | 00:07:54 | 105% |
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| Alan Couzens | FruitThief Current | ||
|---|---|---|---|
| VO2 Max | 65 | 56 | |
| MAF | 00:07:20 | What is MAF | |
| 12RM Squat | 121% | Squatting only when caught short on long run | |
| T3000 | 00:52:00 | never tried but T2000 32 mins | |
| 5K Run Race | 00:17:59 | 00:18:10 | |
| CP5 | 4.55 | 4:82 | |
| CP20 | 3.93 | 4:26 | |
| 112 Bike Sim | 2.64 | er next question | |
| 26 Run Sim | 00:08:20 | er next question, oh that’s the last question |
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I used to go ‘alright’ at TTs and won a few road races in C grade but FMD, those numbers are like a different universe to me now.
Great work! 
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MAF is the pace that 180bpm - your age gives.
So if I run at 141bpm, what pace is that?
Basically, those aerobic 10km runs we’ve been doing since January 
Your VO2 max cannot be 56 off that CP20, surely?!?!?
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Those Vo2 Max numbers don’t seem to correlate to those 5km times
As in, a 65 Vo2 max is way faster than 18 minutes
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(My VO2max number is just what Garmin says, think maybe some bad HR data )
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Where’s all this from then?
Like the fruity bandit, mine is taken from Garmin
Just taken a look at the bourbon swilling V-Dot formula…my 80:41 HM gives 58.
Which also gives me a 36:30 10km, which I also did that year.
A V-Dot of 64 is 16:07 5km.
So is V-Dot different to VO2 Max?
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Run pace is hugely dependent on efficiency, you can’t say those things, whilst you can say someone who is runing a 16 minute 5km almost certainly has a ~65 Vo2max, you can’t say someone with a Vo2 max of 65 can run a 16 min 5km - Maryka has lab tested VO2maxes over 70 loads of times and has never gone sub 20minute 5km. It’s closer in cycling because cycling efficiency is a much narrower band.
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Those Alan Couzens articles are great, think he makes the point though that the bar rises every year & so the benchmarks may already be out of date?
When I looked at them, thought maybe they would be useful as a sort of “minimum toolkit” - ie. if someone did not exceed any one of those benchmarks, a decent IM time would be unlikely. Having 4 or 5 out of 8 is just probably not likely to be enough.
Eg. Someone who does mainly short duration training might hit the 5k and Cp5/20 benchmarks, but turn to custard if they have to race for more than say 2 hours (no names 
)
Quickly stopped reading when I got to the part about training for 20 hours per week…
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I think those “benchmark” times are what you should be currently doing if you want to start the process of aiming for a KQ 
You have to train to get into the position of being able to train more.
If you can currently accept a 10hpw schedule, you need to up that to 12, then 14, 16, etc.
The 20hpw is a misnomer, too.
As he has them take 7-10 days off work and do a training camp.
I managed 37 hours in 10 days in June last year.
I made that an 82 hour month.
Which was a piece of the proverbial, as I wasn’t working 
Just proper rest and not squeezing stuff in.
Yeah. Like Jim said before - they seem to be from the era of pre-Zwift and complete winter hibernation for Northern hemisphere athletes.
But like Chris said, he’s self selected from his athletes, to whom he prescribes 20 hours per week.
I don’t believe @jaylen84 was training anywhere near that?
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Yeah I know.
Was just trying to say that the numbers didn’t seem to match up
My Garmin said on Monday my Vo2 was 65 and that I can run a 17:02 5km
Err…nope
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The firstbeat vo2max estimates are surprisingly good, but the garmin “predicted times” from those numbers are ludicrous.
Vdot (from my understanding) is more based on performance and in theory what you should/would be able to do
Vo2 is more about the ability of your body to supply oxygen to the muscles which in turn can be used to predict/measure perfomance/fitness
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I train 14-17 hours a week, occasionally I will do a 20 hour week, but that is not the norm
However, My CTL varies from around 140 - 160. On average since the start of the year, my CTL has averaged 153. Just before my taper, I hit 160
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are your zones correct in TrainingPeaks?
FTP, Max HR, SBR threshold zones?
Do you update them after each testing session?
I hadn’t been doing, went in and recalculated my TSS (and CTL, ATL and TSB) for every workout from 5th April… 
@funkster - Ah.
That makes sense.
The Jack Daniels V-Dot is surprisingly accurate for me (marathon excluded)
Yes, I keep all my zones updated on TP
Only exception is FTP. reset it based on an IRL TT effort (335w). My FTP from Indoor riding was 350, but I can’t replicate that outside
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3.93 seems low for CP20 does it not? Even I can easily do that.
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I think this is worthy of a longer reply, will do that later, but no I wasn’t training anywhere near what “conventional wisdom”’said I should have been. I really do think that most people are training too much and accumulating chronic fatigue rather than nailing their key sessions. I’ve been coaching a friend over the last few months and completely re-vamped his training philosophy. In about 3 months he has done a 30-second 5k PB (sub 17) and 2 minute half marathon PB (sub 80) off maybe half the mileage he was doing. The times he was able to hit in his intervals were phenomenal in comparison to previously. Less is more and rest is best!
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My thoughts too