Power Tests to Improve Athletic Performance

Power isn’t just for sprinters—endurance athletes benefit from strength too.

When endurance athletes think about fitness, power isn’t always the first thing that comes to mind. However, power—the ability to generate force quickly—plays a crucial role in everything from climbing hills to maintaining form late in a race. Whether you’re a runner, cyclist, or multisport athlete, understanding and improving your power can lead to better performance and increased resilience.

What is Power, and Why Does It Matter?

Power is work over a period of time. It determines how effectively you can generate force, whether that means pushing the pedals on a steep incline, accelerating mid-run, or handling a fast swim start. Unlike pure endurance, which is about sustaining effort over time, power allows for short bursts of high effort that can make a big difference in races. Power is typically noted in a specific way for each sport, as the duration of efforts is different for each.

How Power Translates to Endurance Performance

1. Stronger Surges: More power helps runners and cyclists respond to pace changes, attacks, or terrain shifts.
2. Improved Fatigue Resistance: Building power can delay the onset of muscle fatigue, helping you sustain effort longer.
3. Better Efficiency: Generating more power with less energy expenditure allows you to perform at higher intensities without burning out.
4. Hill Climbing Ability: Whether you’re a runner or cyclist, power helps you tackle inclines with greater ease.

Key Power Assessments

Testing your power gives you a benchmark for improvement. Below are simple but effective power tests for different endurance athletes.

1. Functional Threshold Power (FTP) Test for Cyclists

The FTP test estimates the maximum power you can sustain for an hour, typically measured in watts using a power meter or smart trainer.

How to Perform the FTP Test:

1. Warm up for 15-20 minutes with light spinning and a few short surges.
2. Perform an all-out 20-minute time trial, maintaining the highest effort possible.
3. Take your average power from the 20-minute effort and multiply it by 0.95 to estimate your FTP.
4. Compare this number over time to assess improvements.

👉 What It Tells You: A higher FTP means better endurance power and the ability to sustain higher efforts for longer periods.

2. 6-Second Sprint or Hill Sprint Power Test for Runners

For runners, short bursts of maximum effort help gauge power output and explosiveness.

How to Perform the Sprint Power Test:

1. Find a flat, unobstructed stretch of road or track.
2. Perform a full 6-second sprint, going all out from a standing start.
3. Measure your top speed or distance covered.
4. Alternatively, use a hill sprint (10-20 meters) to assess explosive strength.

👉 What It Tells You: This test measures your maximum power output and ability to accelerate. Improving this helps with fast starts and race surges.

3. Strength-Based Power Tests

For both runners and cyclists, lower-body strength is a key component of power. Simple plyometric tests can give insight into muscular explosiveness.

A. Standing Broad Jump Test

• Stand with feet shoulder-width apart.
• Jump forward as far as possible, landing softly.
• Measure the distance from your starting position to your heels.
• Repeat 3 times and take the best distance.

👉 What It Tells You: A longer jump indicates greater lower-body power, which translates into stronger strides and pedal strokes.

B. Squat Jump Test

• Start in a squat position with hands on hips.
• Jump as high as possible, focusing on explosive power.
• Land softly and measure vertical jump height.

👉 What It Tells You: This test assesses your ability to generate power from a stationary position, an important skill for acceleration and climbing.

How to Track and Improve Power Over Time

Once you’ve tested your power, the next step is structured training to improve it. Here are some strategies:

1. Hill Repeats: Short, steep hill sprints for runners and cyclists build explosive leg power.
2. Strength Training: Exercises like squats, deadlifts, and lunges improve muscle force production.
3. Sprint Work: Short, intense bursts of running or cycling help develop top-end power.
4. Plyometrics: Jump training enhances neuromuscular efficiency and explosiveness.
5. Consistent Retesting: Perform power tests every 6-8 weeks to gauge progress.

📌 Action Step: Perform One Power Test and Record Results

Pick one of the tests above based on your sport and complete it this week. Record your results and set a goal for improvement over the next training cycle.

Power is an often-overlooked but critical component of endurance fitness. By identifying your current level and working to improve it, you’ll become a stronger, more resilient athlete.

🔜 Coming Up Next: Quickness Testing for Endurance Athletes 🚀