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WHAT IS NORMALIZED POWER AND HOW TO INTERPRET IT?
By
Iván Herrero
-
4 April, 2024
0
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Fuente: Canva
Normalized power is a concept that has gained great importance in the world of
sports and physical training in recent years. It is an advanced metric that
seeks to offer a more precise view of the intensity and effort in physical
activities, especially in cycling and triathlon. But what makes normalized power
so special and how can we interpret it properly?
WHAT IS NORMALIZED POWER?
Normalized power emerges as a solution to the problem of measuring physical
effort accurately in activities that present significant fluctuations in
exercise intensity. Unlike average power, which provides a simple average of the
energy produced over a period of time, normalized power adjusts this average to
more accurately reflect the physiological impact of intensity peaks.
This adjustment is crucial because moments of intense effort have a
disproportionately greater effect on the body, both from an energy perspective
and in terms of necessary recovery, compared to moments of lower intensity or
rest. By weighing these peaks of effort more heavily, normalized power provides
a more realistic measure of physical wear and tear and the metabolic stress
experienced.
To calculate this power, a method is employed that first raises the power of
each moment to the fourth, thus highlighting the importance of the most intense
efforts. Then, these elevated values are averaged over the duration of the
exercise, and finally, the fourth root of the obtained average is taken.
This process emphasizes the contributions of intense efforts to overall
performance, while minimizing the influence of low-intensity periods. The result
is a metric that offers a faithful representation of actual effort, allowing
athletes and coaches to interpret and adjust training with unprecedented
precision, thereby optimizing both performance and recovery.
Fuente: Envato Elements
WHY IS IT IMPORTANT TO KNOW NORMALIZED POWER?
Understanding and applying normalized power can be an advantage for athletes and
coaches. By reflecting effort more accurately, it allows for better adjustment
of training plans, prevention of overtraining, and optimization of recovery.
Additionally, for athletes who compete, understanding normalized power is
crucial for planning how and when to exert maximum effort during a competition.
A scientific validation of the importance of normalized power in sports training
comes from the work of Andrew R. Coggan, who in 2006 published “Power Training
Levels,” a study that has been fundamental in the development of power-based
training systems.
DIFFERENCES BETWEEN NORMALIZED POWER AND AVERAGE POWER
Average power is calculated simply as the average of all power generated during
physical activity, without taking into account the variability in exercise
intensity. This simplicity in calculation leads to underestimations or
overestimations of actual effort, especially in sports like cycling, where
variations in terrain and race strategy cause significant fluctuations in effort
intensity.
On the other hand, normalized power is introduced as a more sophisticated
concept that tries to overcome these limitations, offering a more accurate
representation of physiological effort by considering fluctuations in intensity
over time.
The key difference between these two metrics lies in their approach to
interpreting exercise intensity. Average power may not adequately reflect the
physiological impact of intermittent high-intensity efforts, as these are
diluted when averaged with periods of lower intensity. In contrast, normalized
power addresses this challenge by weighing peaks of effort more heavily.
By doing so, it recognizes the higher energy cost and physiological stress
associated with intense efforts, even if they are brief or intermittent. This
approach provides athletes and coaches with a more useful tool for evaluating
and planning training, ensuring that effort is quantified in a way that
faithfully reflects its impact on the body.
HOW ARE NORMALIZED POWER VALUES INTERPRETED?
Interpreting normalized power values goes beyond observing a simple number; it
involves a detailed analysis of the context in which the effort was made and the
physiological implications it entails. A high normalized power value indicates
considerable, and often sustained, effort, reflecting high-intensity training or
a competition where the athlete has pushed their limits.
However, it is crucial to contextualize these values within the overall training
plan and the specific goals of the athlete. An exceptionally high value may be a
cause for celebration due to a personal record broken, but it may also signal
potential overtraining if not balanced with adequate recovery. The key is to
interpret these values within a framework of training periodization, taking into
account the accumulated workload, training phase, and long-term goals of the
athlete.
Fuente: Envato Elements
KEEP THESE TIPS IN MIND TO IMPROVE
Improving normalized power requires a strategic and multidimensional approach,
focused both on improving aerobic capacity and resistance to intense efforts.
One of the most effective methods to increase normalized power is to incorporate
high-intensity interval training (HIIT) into training, which not only increases
cardiovascular capacity but also improves the body’s tolerance for accumulating
and quickly dissipating lactic acid.
These intervals should be alternated with recovery periods to allow the body to
adapt and improve its efficiency in using oxygen during prolonged efforts.
Additionally, threshold training, where exercise is performed just below the
highest intensity level that an athlete can sustain continuously, is crucial for
increasing the ability to maintain high-intensity efforts for longer periods,
thus raising normalized power.
On the other hand, nutrition and recovery play fundamental roles in the process
of improving normalized power. A well-balanced diet, rich in complex
carbohydrates, high-quality proteins, and healthy fats, ensures that the body
has the necessary fuel to perform at its best and recover efficiently after each
training session. Hydration, both during and after exercise, is also essential
to maintain optimal performance and facilitate recovery.
Moreover, active recovery techniques, such as light cycling or swimming on rest
days, help to improve circulation and accelerate the muscle repair process.
Incorporating stretching and mobility sessions, as well as ensuring quality
sleep, are equally important aspects to maximize adaptation to training and,
therefore, improve normalized power.
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