HyperPower Protocol

I am organizing a power development training protocol to test training
theories using a power meter.

There is some controversy regarding the origins of this protocol, how it
was developed and by whom.

Based on the little bit of research I did, this protocol traces back to
the French national running coach who developed an off-season intensity
training for his athletes, which shifted the quantity-focused training
paradigm popular at that time.

The original protocol used a series of micro intervals that focused on
30 seconds of intensity followed by 30 seconds of rest, which fit into a
macro interval that built based on the duration and profile of the event
athletes were training for.

There have been a number of modifications on this protocol and the one
I'll be testing reduces the micro-interval to 15 seconds on and 15
seconds off.

I am currently searching for a minimum of 4 test subjects who must be
competitive cyclists, solid category 3 or better, and who can commit to
meeting one night a week for 6 weeks.

The location of the test will be at Nytro in Encinitas. The training
protocol will be held from 5 (sharp) till 6:15, out by 6:30 pm on
Wednesday nights.

The subjects will be field tested prior to, 3 weeks into and post the
training protocol to determine their power profiles and to measure
gains. The field test uses Hunter Allen's power test protocol.

An example of what is to be expected may include the following:

1. January 3 or 4th: power test to determine the athlete's power profile based on the power test and assign critical functional power (CFP) level.
   
2. Session one, January 7 at 5pm sharp: macro intervals of 5min @ 150% CFP, rest, 20min @ 100%-125% CFP, rest, 5min at 200% CFP, cool down. Micro intervals will be 15sec on/15sec off at below 50% CFP.
   
3. Session two (one week later): 5min @ 150% CFP, rest, 25min @ 100%-125% CFP, rest, 7.5min at 200% CFP, cool down.
4. Session three (one week later): 5min @ 150% CFP, rest, 30min @ 100%-125% CFP, rest, 5min at 200% CFP, cool down.
5. Power test (January 24/25): during the weekend after the third session do a mid-way power test.
6. session 4: 5min @ 150% CFP, rest, 30min @ 150%-175% CFP, rest, 10min at 200% CFP, cool down.
7. Session 5: 5min @ 150% CFP, rest, 35min @ 100%-125% CFP, rest, 10min at 200% CFP, cool down.
8. Session 6: 5min @ 150% CFP, rest, 40min @ 100%-125% CFP, rest, 12.5min at 200% CFP, cool down.
9. Power test (February 14/15): during the weekend after the final session do a power test.

Athletes are encouraged to train "normally" during the week but to treat
the Wednesday afternoon sessions as a target training event, arriving
well rested, hydrated and motivated.

Changes to this protocol may happen based on a number of reasons,
including how an athlete responds.

Athletes are responsible for their own equipment, must own a properly
functioning power meter, indoor trainer, bike and equipment. Athletes
are responsible for their own transportation and associated costs.
Athletes must agree to assign rights to have their personal information,
such as name, date of birth, wight, height and other physiological
information, media including all images, videos and likes, digital,
non-digital and otherwise, to Raceplan.

Protocol begins the first Wednesday of the new year, January 7, 2009,
with the initial power test to be performed on Saturday or Sunday,
January 4, 2009.