Performance data: Understanding FTP and co. correctly and using them better

Power

Nothing moves cyclists like the wattage values that are recorded with measuring devices on the bike. Wattmeters have revolutionised the sport and are an absolute must for ambitious athletes. The watt values are used for orientation in training and competition and are the basis for many analyses.

Power (watts)

The pedalling power in watts describes the mechanical work performed by the human motor per time. It is displayed as an instantaneous value during the ride and is highly dynamic. To prevent the display from fidgeting too much, the measurement is usually smoothed over three seconds, but can also be taken over longer periods of time. The average value characterises the ride as light, medium or heavy. Depending on the setting, zero values are calculated or excluded, which influences the average values. Data sources are power meters in the crank or special power measurement pedals.

Effective power (watts)

The effective value is an average value of the ride, which weights power peaks higher than low power; this is intended to better reflect the true load. A ride with many toxic power peaks can be recognised by the fact that average power and effective power differ significantly.

FTP (Watt)

Function Threshold Power (FTP) stands for the maximum average power output over one hour. The FTP is often used as a pivotal point for the training zones. However, the FTP is usually estimated on the basis of shorter rides lasting 10 to 20 minutes. The more you abbreviate here, the less accurate it becomes.

Critical power (watts)

Similar to the FTP, the critical power is a metric for the continuous power limit, calculated from a series of loads.

MaxLaSS - Maximum lactate steady state (watts)

This is the exact definition of the aerobic-anerobic threshold and reflects the highest performance at which lactate build-up and lactate degradation are permanently in equilibrium. This laboratory parameter is usually only determined approximately using step tests and requires a small drop of blood. The MaxLaSS is typically slightly below the FTP value, which includes lactate accumulation.

Specific power (watts/kg)

The average performance over a period of time in relation to body weight - for example, for a climb; or in relation to the FTP or MaxLaSS. This value expresses the uphill potential. Weight down or power up? Both increase the specific power and make you faster uphill.

Energy (kJ) - mechanical/total

Directly linked to the average power. The power in watts can also be described as an energy flow in joules per second. The power, multiplied by the time in seconds, gives the mechanical energy in joules - usually given in the unit kJ (kilojoules). The mechanical energy turnover provides an indication of how much energy has been converted or should be eaten. The mechanical energy in kJ corresponds approximately to the food requirement in kilocalories (kcal).

Intensity factor

The ratio of effective power and FTP. An intensity factor (IF) of 1 therefore corresponds to maximum utilisation over one hour. For loads lasting several hours, the IF decreases slightly to a maximum value of 0.85.

Training Stress Score TSS

Expresses the total load of a training session or race - the value combines duration and intensity. A ride of one hour at the FTP corresponds to a TSS of 100, while a tough marathon results in TSS values of 450 and more. The TSS values give an indication of how hard individual training sessions or races are and make different rides comparable. Strava displays a cumulative weekly load for paying customers and calls this "relative performance".

Cronical Training Load CTL

The cumulative load over a longer period of time shows how the total training load from volume and intensity develops over the longer term. Depending on the software, the metric may also be called something else. Strava calls the cumulative total load "fitness".

Training-Stress-Balance TSB

The ratio of training load and regeneration and therefore an indicator of form. TSB is negative during hard training phases, but should be zero or positive before a competition. Only then will you be fresh enough to maximise your performance. TSB is displayed by training software (for example by the freeware Golden Cheetah). Strava calls this metric "freshness".

Anaerobic capacity (kJ)

An indication of the anaerobic capacity of an athlete, i.e. the energy source for short-term power, given in kJ. The value is derived indirectly from power data and is only correct if full exertion over short periods of time is part of the analysis. In the Golden Cheetah software, you can see how much the anaerobic sources were attacked during a ride.

Aerobic decoupling (%)

Describes whether the relationship between performance and heart rate changes over the course of the training period. Values beyond low, single-digit values indicate an insufficient endurance base during training. However, a relatively increasing heart rate can also be due to overheating or insufficient nutrition.

Physiological data

Cycling is motorsport. And the engine is the body, at least for racing cyclists. This makes it exciting to look under the skin and understand how and where power is generated and which screws can be turned to tickle more power out of the legs

VO2max (ml/min/kg)

The maximum oxygen uptake per kilogramme of body weight is one of the most important parameters for aerobic performance, i.e. endurance performance in general. Untrained people have values of 30 to 40, competitive athletes start at 60, absolute top professionals reach values of 85 and more. VO2max is easy to train, but the level that is ultimately possible is also determined by genes. It decreases with age, women have slightly lower values than men. VO2max is trained with a mix of basic training and intensive intervals slightly above the continuous performance limit. Top values can only be realised with a sufficient amount of training. VO2max can only really be tested by means of a diagnosis in the laboratory in which the respiratory gases are analysed. However, the values can also be approximately determined by software helpers, such as common smartwatches and the like. Their values provide a good guide, but are not real measured values.

VLamax (mmol/l/s)

The maximum lactate formation rate is a metric that is determined either by sprint tests or by software that simulates the energy supply in the body (e.g. INSCYD). The optimum VLamax depends on which cycling discipline is being practised. For very high short-term performances (sprinting), high values are irreplaceable. A road racer needs medium values in order to be able to keep up with high peaks, whereas a strong long-distance rider wants the lowest possible values below 0.4 in order to optimise long-term performance. The VLamax is raised by very short and very intensive intervals and lowered by power-emphasised pedalling in the endurance range (so-called K3 intervals).

Fatmax (g/h)

Describes the The rate at which fat is burnt. The values can be determined in complex performance diagnostics with respiratory gas analysis or via a simulation of the human metabolism. Those who want to cover long distances benefit from a high fat burning rate, as body fat is always available in sufficient quantities as an energy supplier. A good fat burning rate conserves the body's limited glycogen reserves. Fatmax falls into the lower GA2 endurance range. It is stimulated by longer rides in the GA1/GA2 endurance zone. Toxic power peaks interfere with this.

Heart rate

Maximum heart rate (HRmax)

The heart rate reflects how hard the aerobic system has to work to supply the muscles with blood. The maximum heart rate is usually only reached after a few minutes of maximum exertion. The absolute value says little and varies greatly from person to person. The HRmax decreases with age, but there are ageing athletes who can reach a heart rate of 200.

Average heart rate

The average heart rate is a measure of exertion, as power and heart rate go hand in hand. The watt values better represent the power output, the heart rate shows the body's reaction and includes other factors such as nutrition (glycogen depletion) or heat (HR increases in each case). In the case of severe fatigue, the heart rate remains at a low level and no longer increases. It is therefore also interesting to keep an eye on the body's reaction in the form of heart rate when measuring performance. If the relationship between HR and power changes, further conclusions can be drawn.

Resting heart rate

Monitoring your resting heart rate can provide information about your health. In general, the resting heart rate decreases with increasing fitness - for competitive athletes to values below 40 beats per minute. The achievable values vary greatly from person to person. If an infection is creeping up, the rising resting heart rate can be an early warning to moderate or pause training.

Heart rate variability HRV

The variability of the heartbeat (in milliseconds, ms) is an indicator of the recovery status. If the interval between two beats is variable, this is a good sign. If the pulse beats in a fixed rhythm, this indicates a lack of recovery. As with all cardiac activities, it is not the absolute values that are decisive, but the relative behaviour measured against the personal range. If individual values are atypically low, a hard training session is not recommended. HRV is recorded by modern heart rate monitors; typical values are between 25 and 100 ms; relatively higher values are better. The variability decreases with age.

Basic training data

Hours

The training hours accumulated are more valuable information than the kilometres covered, especially if off-road riding is also included. The annual statistics in hours are therefore more meaningful than in kilometres. Continuity is an important factor in endurance training - the long-term hours statistics provide a good overview.

speed

The speed travelled depends heavily on the routes travelled - and on aerodynamics (group riding, slipstreaming). Relative changes on the same routes go hand in hand with changes in performance. But perhaps the wind was also more favourable. Power data is therefore better for recognising progress in performance.

Cadence (rpm)

The average cadence and the distribution of the cadence provide information on how you pedalled. The optimum cadence depends on the power output. High performance requires a fluid pedalling stroke. Target zone: 90 to 100 rpm. On hills, the cadence is 10 to 15 rpm lower.

Time in training zones

The proportion of hours spent in training zones is another valuable piece of information. The intensive proportion (threshold and higher) should only be around 20 per cent.

Fitness tracker

Trackers are detective tools that help to understand cause and effect. How are regeneration and sleep connected? What causes stress? And how do you get to grips with it?

Sleep quality/performance

Fitness trackers create sleep profiles and assess how restful your sleep was. Individual sleep requirements are also determined and can even be linked to the alarm clock. The trackers allow you to actively work on improving your sleep, as you can deduce what influences the quality of your sleep. Two beers before bed are bad? Then you could try cutting them out. Better sleep favours regeneration, which can have a positive effect on training performance.

Recovery status (%)

How much is left in the tank? Fitness trackers indicate this as a percentage and take all possible factors into account. As with all key figures: It is important to compare the figures with your personal feelings in order to adjust them. In principle, it is a good thing to add up all the data and present a simplified overall result. If the tracker still shows 80 per cent after the Ötzi, you know that the technology is calculating too optimistically.

Stress level (%)

Trackers provide a stress level that is calculated based on heart rate and heart rate variability. This data must also be analysed individually. The statistical analyses are interesting - over both short and long periods of time. This means that sources of stress can potentially be identified. And if you know what is stressful, there may be methods to deal with it better. At the very least, however, it is possible to identify which time slots are less suitable for training. Because training also means stress for the body, and you should always keep an eye on the overall load. In a stressed state, light, regenerative training is fine, but not a hard interval session.