My story: was a runner, got injured i late february, started to ride on Zwift to keep my fitness (14-20 hours a week) somewhat, now I am slowly being able to get back to running, so I soon have to chose what to put my time into. Therefore I would need help with comparing my running and mt cycling performance to see where I have the best potential. I understand that my running is better than my cycling, but keep in mind that I had been doing it for a much longer time:
Running: Been doing it since 2022-08. My best PBs är 10k: 35.44 and 5k: 17.16. I was still developing my threshold speed when I got injured.
Cycling: Been doing it seriously on Zwift for 6 weeks. Best 20-min average power 357, so my FTP is 340 which is 4.3 w/kg for me (at 79 kgs). I have developed my FTP rapidly: 272-313-324-340 with 2 weeks in between each.
My best 5-min power is 410 (5.1 w/kg), but I did that a couple of weeks ago when my FTP was 313, so I will aim for 430-440 when I try next time. My sprinting ability is average I think, with a top watt at 1060-something.
How much better do I have to get at cycling in, lets say 4 months, to be at the same level as my running? Would an FTP of 4.6 be enough or do I need to get up to around 5?
I’m afraid you’re asking a question that in reality nobody can answer specific to you.
Your fitness is individual to you and there’s no direct calculation of running v cycling ability.
You body composition will determine whether you’re a better cyclist or runner or vice versa.
A heavier rider might be able to hold decent cycling power but struggle running.
There really is no way anybody can give you figures on what you should be hitting.
Anybody that tells you otherwise is just guessing.
As Stuart says this is impossible to answer but I’ll give you my stats. I ran 15:25 for 5k at my best and can do 6.1w/kg for 5 minutes. I’d say I’m a better cyclist than I was a runner, but that’s purely because of my sub 1 minute power - 13w/kg for 30 seconds.
Ok so even if I could run 10k below 26.30 minutes and have an ftp of 25watts it would still be impossible to tell what I have most potential for? Off course that is not true. Just because you lack the knowledge doesnt mean that there is no objective answer.
Aslo, you dont need to be 100% certain to give an answer. You can put in “I think” before your answer to indicate that. Newbie answers like “its impossible to tell” (like you can get in running forums if you ask what is better, a sub 14min 5k or a 4 hour marathon) are useless.
A more intelligent answer is “usually you would be able to tell but your numbers are so close that its not possible for you, in other words you might go with either as you have about equal potential”
Brian_Wakem: thanks for the answer. You didnt answer me directly but I can still use the information you provided (that 6.1 for 5min is better than 15.25 for 5k).
Since I would never run a 15.25 5k but will probably get to 6.1 w/kg for 5 min your answer indirectly is that I have more potential as a cyclist. Thanks.
It is not an answer, @Run.10K.Every.Day is right - all these numbers can’t give an objective answer.
The question is what do you want to achieve? You could find a sports doctor and make some test, but it is possible he can’t answer your question, too.
I know a doctor who tests triathletes, so theoretically he should know much about it - but he says “there are some people where it is possible to answer, but for 90% of the population no way”.
An exercise physiologist, who was active in endurance sports, gave me this relationship for the average of what he saw in numerous tests: 12:00/mile = 2.20 w/kg; 8:00/mile = 3.35 w/kg; 6:00/mile = 4.5w/kg; 5:00/mile = 5.45 w/kg; and 4:00/mile = 7.30 w/kg. Also, I recently purchased a Peloton Tread and it assigns watts to running speed and incline. The support at Peloton told me that it assumes 200 lb bodyweight as that is what adults weigh on average over all ages and sexes. At a 6:40/mile pace, the console reads about 370 watts, which fits this relationship really close.
“An exercise physiologist, who was active in endurance sports, gave me this relationship for the average of what he saw in numerous tests: 12:00/mile = 2.20 w/kg; 8:00/mile = 3.35 w/kg; 6:00/mile = 4.5w/kg; 5:00/mile = 5.45 w/kg; and 4:00/mile = 7.30 w/kg. Also, I recently purchased a Peloton Tread and it assigns watts to running speed and incline. The support at Peloton told me that it assumes 200 lb bodyweight as that is what adults weigh on average over all ages and sexes. At a 6:40/mile pace, the console reads about 370 watts, which fits this relationship really close.”
Thanks, makes some sense actually, as my threshold running pace is a little faster than a 6-minute mile and my threshold power is 4.3 w/kg. In other words, I am still a better runner than a cyclist, but at 4.55 w/kg I break even.
“It is not an answer, @Run.10K.Every.Day is right - all these numbers can’t give an objective answer.”
Sure, another question. What sport is Lance Armstrong best suited for persuing, cycling or running? What about Jacob Ingebreksen? Just want to know if anything can be told even about them or if the god almighty answer “its impossible to tell” will reign supreme.
I gave an honest answer along with others which clearly isn’t to your taste.
You now seem to want to ridicule me in further posts by posting exaggerated examples as if to point score over me.
Social media brings out the worst in people and I’m sick of it. I tried to help you as i do with others and this is the response I get.
That’s me done here, I don’t need this hassle.
Thanks to all the decent folk I’ve met along the way.
Well im only being honest. The “its impossible to tell” -answer is a humble brag, meaning “I know better than you but I will not try to prove it”.
Well its ok. I did a 5 min 440w today, 5.57 w/kg (vo2max 69.3) so im good.
I will go back to running, but I must first reach an FTP of 5.5 w/kg, hopefully it will be in a matter of months as I have several running races planned in the fall season.