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@Dammit
Right, some boring figures from my last trip to Richmond Park*:
5 second power: 919 watts
10 second power 867 watts
1 minute power 436 watts
5 minute power 307
FTP 245 watts
For my weight that put's me as a solid Cat4 for 5 minute and FTP, but into the "untrained" category for 5 second and 1 minute power output.
To be a Cat4 across the board my figures would need to be:
5s 1,098
1min 568
5min 298
FTP 246
So I think that I need to work on strength to get my short interval power up.
I have access to a comprehensively equiped gym.
*My best lap was 20.34, so if I kept lapping at that speed I'd have done three laps at the same pace as Ed Scoble on a Brompton with tri-bars. Hurrah.