In modern training control, training is performed according to different load intensities. This is based on the maximum power you are able to complete over one hour.
This is your personal functional threshold power. In cycling this is called FTP (Functional Threshold Power), or in running FTPa (Functional Threshold Pace).
In the following we will go a bit into the details of FTP. In principle, however, this also applies to the FTPa (this corresponds approximately to your 10km best time).
In the past, cycling often used the heart rate value to determine intensity. But with the proliferation of power meters on bicycles (e.g., in the pedals or crank), people are increasingly switching to power measurement.
Thus, performing an FTP test (YouTube video) is the starting point of all training.
Seven training ranges are often used in watt measurement, which are based on the personal FTP
(Functional Threshold Power):
- <=55%: Active regeneration/compensation
- <=75%: Stamina
- <=90%: Tempo
- <=105%: lactate threshold
- <=120%: VO²max
- <=150%: Anaerobic capacity/peak area
- > 150%: neuromuscular performance
A requirement for determining the FTP is a power meter such as a power meter on the bike or in a roller trainer . Therefore, the icTrainer app has several training programs (FTP tests) to determine the FTP in a hard training session. You can find more information on the subject, for example, on our YouTube channel , on the website of Tour magazine or in the standard work Watt Measurement in Cycling and Triathlon by Hunter Allen and Dr. Andrew Cogan.
We also offer a performance test for advanced riders in our tool, especially for short periods of exertion, so that the intensities required in training are better oriented towards the personal strengths and weaknesses of the respective driver.
When measuring the pulse, based on the personal maximum heart rate, a distinction is made between the following areas:
- <=60%: health zone/compensation
- <=70%: fat burning/GA1
- <=80%: aerobic zone/GA2
- <=90%: anaerobic zone/EB
- > 90%: Danger Zone, Red Line Zone (you should stay in this zone for a maximum of 30-60 seconds at a time)
Speed and distance do not play a role in performance-oriented training on the roller/exercise bike, but training units are defined with resistance (watts) and duration (time). For this reason, the main information in icTrainer is the watt information, which sometimes takes some getting used to for outdoor cyclists. And target watts are usually maintained in training programs as a percentage based on personal FTP (e.g. ride 10 minutes at 80% of your FTP).
Trust us, a 45 minute HIIT session at the right time will take you much further than adding another 100 km of “junk miles” to your annual statistics.
But of course you can also simply “only” drive routes in icTrainer (either as real routes with video or your own GPX tracks) and then see exactly what performance you have achieved and how fast you were on the road.