Example Data Table
| Date | Athlete | Method | Avg (W) | Peak (W) | W/kg | Work (kJ) | Notes |
|---|---|---|---|---|---|---|---|
| 2026-02-20 | Noomi | LIFTING | 312.4 | 468.6 | 4.16 | 6.25 | 80 kg × 0.5 m × 8 reps in 20 s |
| 2026-02-18 | Noomi | VJUMP | 1103.2 | 3891.5 | 14.71 | 0.33 | 45 cm jump, 0.30 s concentric |
| 2026-02-15 | Noomi | CYCLING | 214.8 | 257.8 | 2.86 | 386.64 | 30 km/h, 2% grade, 30 min |
Formula Used
How to Use This Calculator
- Select a method that matches your session.
- Enter body mass, then fill only the visible fields.
- Press Calculate Power to compute watts and work.
- Turn on the log option to save the entry.
- Use CSV or PDF download links for exporting.
Performance Power Context
Power output expresses how quickly an athlete produces mechanical work. In field and gym settings, watts help compare efforts that look similar but differ in speed, range of motion, or duration. This calculator reports average power, peak power, relative power (W/kg), and total work (kJ), giving you a compact snapshot for tracking adaptations across training blocks across seasons too.
As a reference, recreational athletes often sustain 150–250 W in steady cycling, while trained riders may exceed 300 W for similar durations. In explosive actions, peak watts can rise into the thousands for brief moments. Use these ranges only as context, not strict targets, for your sport alone.
Lifting Sessions and Bar Speed
For lifting, the model uses load, vertical displacement, repetitions, and total time to estimate work and average watts. If you select a body-mass factor, the calculator adds a portion of body mass to the effective system load, which can improve comparisons between squats, jumps, and machine-based movements. When time is measured accurately, the watts trend is sensitive to bar speed changes from fatigue or programming.
Vertical Jump Power Indicators
Jump height is a widely collected metric in sport. The peak-power estimate uses a validated regression equation based on jump height and body mass, while the average-power estimate divides potential energy by a user-defined concentric time. Use the same measurement method and the same time assumption each test day to reduce noise and make week-to-week changes more meaningful overall.
Cycling and Running Comparisons
Endurance sessions can be compared using physics-based components. Cycling power combines rolling resistance, climbing demand, and aerodynamic drag that rises rapidly with speed. Running hill power focuses on vertical speed from grade and pace, with an optional add-on to approximate flat running cost. These estimates are most informative when you hold equipment and environment consistent.
Using Watts for Planning
Relative power (W/kg) helps identify whether progress comes from increased force production, improved movement efficiency, or body-mass changes. Track peak power for explosiveness goals and average power for repeated-effort capacity. Export the session log to CSV for spreadsheets or share a PDF summary with coaches, ensuring the date, method, and notes remain attached to each reading.
FAQs
1) What does “average power” represent here?
Average power is total mechanical work divided by the measured duration. It reflects sustained output across the set or interval, not the highest instant during the effort.
2) Why is peak power sometimes higher than average?
Peak power reflects the strongest moment of the effort. Acceleration phases, explosive takeoffs, or brief surges can create a higher peak than the overall average for the same trial.
3) How should I choose the lifting body-mass factor?
Use 0 for seated or machine actions with minimal body lift. For squats and explosive lower-body work, 0.10–0.30 is a reasonable approximation to account for vertical body movement.
4) Are cycling coefficients like CdA and Crr important?
Yes. CdA and Crr strongly affect estimated cycling watts, especially at higher speeds. Keep them consistent for comparisons, or adjust them if your position, tires, or surface changes.
5) Can I compare watts between different methods?
You can compare general trends, but each method estimates power differently. The best use is within-method tracking—lifting to lifting, jump to jump, cycling to cycling, and running to running.
6) Does this replace a power meter or lab testing?
No. These are estimates based on inputs and models. They are most useful for consistency-based monitoring, coaching discussion, and spotting changes over time with repeatable measurement habits.