Terminology

FTP

Functional Threshold Power

FTP represents the maximum power a rider can sustain without experiencing rapid fatigue. It serves as a crucial metric in performance measurement and training design. Exceeding this threshold results in quick fatigue accumulation, making it difficult to maintain power for extended periods.

TTE

Time to Exhaustion

TTE refers to the amount of time a rider can sustain power at FTP.

While FTP was historically defined with a standard 60-minute duration, it didn't accommodate other disciplines or riders with different characteristics. With TTE, training and analysis can now be tailored to each rider’s unique situation and characteristics.

RP

Regulated Power

This metric emphasizes a higher proportion of high-intensity activities and a lower proportion of low-intensity activities. The result is a power calculation that more accurately reflects the load on the body than a simple average power measurement.

IF

Intensity Factor

The Intensity Factor (IF) is a numerical representation of how intense an activity is, with higher values indicating more intense riding. IF is calculated as (RP/FTP).

An IF close to 1 means the rider is operating at a power near their FTP.

Load

Load measures the fatigue from a training session.

When riding for 1 hour at FTP, 100 Load is accumulated. A lower intensity or shorter duration results in lower Load, while higher intensity or longer duration leads to higher Load.

wLoad refers to the weekly Load.

Fitness

Fitness represents the accumulated training load over a longer period (chronic training load), typically over the past 12 weeks.

It reflects overall endurance and the body’s adaptation to training.

Fatigue

Fatigue refers to the recent training load (acute training load) accumulated over the last 7 days.

It shows how much impact recent training has had on the rider's body.

Balance

Balance is the difference between Fitness and Fatigue.

A higher balance indicates a better overall condition, while a lower balance signals fatigue.

Decoupling

Decoupling refers to the phenomenon where heart rate rises while maintaining the same exercise intensity (power output).

It is commonly used during Zone 2 training to determine the point at which training effectiveness is maintained (i.e., to measure aerobic endurance).

Fatmax

Fatmax refers to the power intensity at which maximal fat metabolism (oxidation) occurs.

This value varies greatly depending on the individual and their training level, but it is generally located in Zone 2.

Low-intensity training is typically performed at this intensity. This type of training helps with the development of slow-twitch muscle fibers, increases the body's recovery capacity, improves lactate clearance ability, and aids in fat burning.

VO2max

VO2max refers to the maximum oxygen uptake. It's expressed in units of ml/kg/min and is roughly proportional to athletic performance.

VO2max is often largely determined by genetics, but it can be gradually improved up to a certain level through consistent training.

Recovery Time

If Load represents how much fatigue has accumulated from a ride, recovery time indicates how long it will take to return to your pre-ride condition.

Recovery capacity depends on factors such as VO2max, body weight, and age—higher VO2max, lower weight, and younger age generally mean faster recovery.

Matches

One match is defined as sustaining 120% of FTP for 1 minute.

In HIIT sessions or criterium races, it is common to use about 10–12 matches in around one hour.

Anaerobic Power Used

To understand Anaerobic Power Used, you first need to understand AWC (Anaerobic Work Capacity). Each individual has a limited capacity to sustain efforts above FTP, which is referred to as AWC. Anaerobic Power Used indicates how much of this capacity has been depleted.

Subjectively, if you sustain several intervals above FTP and finish with a sprint that completely exhausts you, that is considered 100%.

If you are easily reaching 100%, it may indicate that your FTP is set too low.