Using Training Metrics to Improve Your Indoor Cycling Performance
Essential Metrics
Power Output (Watts)
- FTP (Functional Threshold Power)
- Power zones for training
- Average power per session
- Peak power outputs
Heart Rate Data
- Resting heart rate trends
- Maximum heart rate
- Heart rate zones
- Heart rate recovery time
Cadence
- Optimal ranges: 85-95 RPM
- Cadence variability
- Power-cadence relationship
- Speed-cadence correlation
Advanced Metrics
TSS (Training Stress Score)
- Daily scores
- Weekly accumulation
- Recovery requirements
- Progress tracking
Intensity Factor (IF)
- Workout intensity measurement
- Zone distribution
- Training load assessment
- Performance trends
Using Data Effectively
Setting Baselines
- FTP testing protocol
- Heart rate zone calculation
- Regular reassessment
- Progress tracking
Goal-Specific Training
- Power targets for intervals
- Heart rate zone compliance
- TSS weekly targets
- Recovery metrics
Common Training Zones
Zone 1: Recovery
- <55% FTP
- Active recovery
- Warm-up/cool-down
- Recovery rides
Zone 2: Endurance
- 56-75% FTP
- Base building
- Long rides
- Fat adaptation
Zone 3: Tempo
- 76-90% FTP
- Sustained efforts
- Threshold development
- Race simulation
Zone 4-5: Threshold/VO2 Max
- 91-120% FTP
- High-intensity intervals
- Power development
- Race preparation
Performance Analysis
Key Performance Indicators
- Power curve analysis
- Heart rate trends
- Training load balance
- Recovery metrics
Progress Tracking
- Weekly TSS totals
- FTP improvements
- Heart rate recovery
- Power zone distributions
Action Steps
- Establish baseline metrics
- Set specific goals
- Monitor key metrics
- Adjust training accordingly
- Regular reassessment
Technology Integration
Training Platforms
- Zwift
- TrainerRoad
- Sufferfest
- Strava analysis
Data Collection
- Power meters
- Heart rate monitors
- Smart trainers
- Training logs
Conclusion
Effective use of training metrics enables targeted improvements, prevents overtraining, and optimizes performance gains. Regular monitoring and adjustment lead to sustained progress.
