|5 Second||274||1575 1575||00:00:22||00:00:27|
|10 Second||265||1275 1275||00:00:18||00:00:28|
|20 Second||254||777 777||00:00:16||00:00:36|
|30 Second||249||577 577||00:00:16||00:00:46|
|1 Minute||241||390 390||00:00:15||00:01:15|
|2 Minute||231||357 357||00:52:58||00:54:58|
|5 Minute||219||337 337||00:50:05||00:55:05|
|10 Minute||215||329 329||00:49:32||00:59:32|
|15 Minute||212||319 319||00:45:03||01:00:03|
|20 Minute||208||317 317||00:40:06||01:00:06|
|30 Minute||207||303 303||00:50:14||01:20:14|
|60 Minute||204||288 288||00:19:44||01:19:44|
|90 Minute||201||283 283||00:14:55||01:44:55|
|2 Hours||196||247 247||00:00:00||02:00:00|
|2.5 Hours||160||246 246||00:00:00||02:30:00|
|3 Hours||134||232 232||00:00:00||03:00:00|
Functional Thershold Power (FTP) is the maximum average power someone can put out for an hour.
FTP is the main measuring stick to track rider improvement. Here at TrainerRoad, we use your FTP to scale our workouts to your fitness level.
Riders can find out their FTP by doing our 20 Minute or 8 Minute Test.
Intensity Factor (IF) is a measurement of how intense a workout is. The higher the intensity factor, the more intense a workout is.
An intensity factor of 1.0 represents an all out effort for an hour. An intensity factor of 0.90 for one hour is a hard but doable workout.
Riders can achieve an Intensity Factor higher than 1.0 by doing very intense workouts that are less than 60 minutes.
Training Stress Score
Training Stress Score (TSS) is a measure of how much training benifit a workout gives you. The higher the TSS, the more training stress someone has achieved.
A TSS of 100 for an hour workout represents a 100% effort. Riders can generate more TSS than that by going at a lower intensity for longer.
Most riders can recover from a ride with less than 100 TSS in 24 hours. Rides with as much as 300+ TSS could take serveral days to recover from.
Normalized power (NP) is an estimate of average power you could have produced if you rode for the same amount of time but at a steady state. It's a good way to compare rides of similar duration.
Normalized Power will usually be greater than average power, but can sometimes be lower on very steady or short intervals.
VirtualPower allows you to train with power without having to purchase a power meter.
We take speed from an ANT+ or Bluetooth Smart speed sensor and convert it to power in real time based on the type of trainer you have.