Why It Matters
Most athletes guess their training zones using pace charts or heart-rate formulas. That guesswork leads to under-training, over-training, or plateau.
Your Critical Power (CP) or Critical Speed (CS) identifies the precise intensity that drives adaptation — the line between sustainable effort and fatigue. When you know it, you can train with science-backed precision.
- Pinpoint your threshold between stable and unstable physiology
- Get accurate training zones
- Eliminate guesswork and target the right energy systems
- Learn what your physiology tells you about your training needs
- Maximize your return on training investment
What You'll Get
- A Coach-Guided Testing Protocol – clear steps to perform your field testing (bike or run).
- Personalized Data Analysis – we crunch your numbers, and calculate your Critical Power (bike) or Critical Speed (run).
- Full Summary Report – your training zones, physiological insights, and next steps.
- 15-Minute Coach Review (Optional) – interpret your results and apply them to your training.
“I’d been training with power for years, but understanding my Critical Power has changed everything for me. I’m now pacing smarter and riding stronger.”Chris Prince, QT2 Athlete
Common Questions
What is Critical Power? Critical Speed?
Critical Power and Critical Speed represent your thresholds, for each the bike and the run, respectively, between stable and unstable physiology. Critical Power, on the bike, could be considered the the next evolution of Functional Threshold Power, which is strictly defined as the maximal wattage that a cyclist can maintain for 60 minutes. Critical Power and Critical Speed go deeper than that, and define an athlete's threshold between stable and unstable physiology by considering the athlete across short, medium, and long field testing efforts.
What does the Critical Intensity testing look like?
The Critical Intensity testing does not require a lab setting. It requires three maximal efforts, totaling approximately 20 minutes over a couple* of days*.
Critical Power testing is typically performed with a 3-minute, 6-minute, and 12-minute maximal effort in a controlled setting. The athlete records their average wattage output across each of these efforts, which the Coach uses to analyze.
Critical Speed testing is typically performed with a short, medium, and long maximal effort in a controlled setting. The Coach and athlete work together to determine pre-defined testing distances that will take the athlete between 90 seconds and two minutes to complete, for the short test; 2.5 to three minutes for the medium test; and 10 to 15 minutes for the long test. These maximal efforts are best completed on a track or, if necessary, a flat stretch of road. The athlete records their time for each of the three efforts, which the Coach uses to analyze.
*Attempting to complete all three tests on the same day is likely to invalidate the results.
What do I need for equipment?
For the Critical Power testing you will need:
- Bike
- Power meter
- Garmin bike computer, or similar
- Indoor trainer and/or a SAFE outdoor testing environment
For the Critical Speed testing you will need:
- Running shoes
- GPS watch, or timing device
- Track, or flat-stretch of road
What will the testing results tell me?
We will use the testing data to determine your:
- Critical Power or Critical Speed
- Power or speed at VO2 Max
- Training Zones
- Current physiological state
- Training modalities that your current physiological state will be the most receptive to
Where can I learn more about Critical Power/Critical Speed testing, and how it can benefit my training?
You can learn more about how we analyze the testing data to:
- Determine your Critical Power/Critical Speed, and define your training zones, under Your Critical Intensities,
- Get the most bang for your training buck, by targeting specific physiological needs, under Using Critical Intensities to Inform Physiology.
Can I see an example of the FREE analysis that I will receive?
Of course! HERE is a sample deliverable.