Case study

Brian Hawthorne, a Category 3 Cyclist, embarked on the Race Level Prodigy Performance Mastery Pathway for Advanced Racing to boost his cycling performance.

The program aimed to enhance crucial performance metrics, with a focus on power output and heart rate across various time intervals during a cycling test. This study presents Brian's baseline and final test results for analysis.

CARDIOVASCULAR HEALTH, POWER-TO-WEIGHT RATIO, AND PERFORMANCE ENHANCEMENT

5-Minute power

• Initial 5-minute power: 5.0 w/kg at 372 watts
• After 26 weeks, increased to 5.5 w/kg at 409 watts, a 10% improvement
• Heart rate improved by approximately 7.87%, dropping from 178 bpm to 164 bpm

10-Minute power

• Initial 10-minute power: 4.2 w/kg at 317 watts
• After 26 weeks: Improved to 4.7 w/kg at 354 watts, a gain of 11.9%
• Heart rate decreased by 1.15% from a starting point of 174 bpm to 172 bpm at the 26-week mark.

​20-minute power

• Initial 20-minute power: 4.2 w/kg at 310 watts
• After 26 weeks: Improved to 4.8 w/kg at 355 watts, a 14.3% increase
• Heart rate increased by approximately 8.18% from 159 bpm to 172 bpm in the same time frame

Aerobic power improvement

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BASELINE METRICS

• ​Time: 12:10
• Heart Rate: 156 bpm
• Watts: 266 at 99 rpms

CONCLUSION METRICS

• Time: 11:43
• Heart Rate: 159 bpm
• Watts: 308 at 97 rpms

performance gains

• 5.5% faster 5-mile time trial
• Minor 3 bpm increase in heart rate
• Substantial 15.8% improvement in power output

Brian Hawthorne demonstrated remarkable progress during the Race Level Prodigy Performance Mastery Pathway for Advanced Racing. These results showcase both performance gains and his commitment to cycling excellence.

ANALYSIS

The program's success in enhancing the Brian's cycling performance is evident through comprehensive improvements in power output, endurance, speed, and heart rate efficiency. These advancements mark a significant transformation, resulting in a more formidable and competitive cyclist.

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