How can we help?
Can I train effectively with just heart rate?
You can, but it is inferior to power. Heart rate is a lagging indicator—it reacts slowly to effort. Power is instant. A 10-second sprint is over before your heart rate even rises. Heart rate is also affected by caffeine, sleep, and heat. For precision, get a power meter. If you only have HR, focus on steady-state intervals.
What is “normalized power” vs. “average power”?
Average power is simple math. Normalized Power (NP) accounts for the physiological cost of coasting and surging. A criterion race might have a low average power but a massive NP because of the spikes. NP is the “metabolic cost” of your ride. Pay attention to NP for race files; pay attention to Average for steady climbs.
My TSS (training stress score) was high, but I don’t feel tired.
TSS is not a perfect metric. It overvalues long, slow rides and undervalues short, neuromuscular bursts. Do not chase TSS numbers on a graph. If you hit your interval targets and feel fresh, that is success. If you have high TSS but failed the workout, you are just accumulating junk volume.
How do I determine my FTP?
We prefer the 20-minute test or a ramp test. The 20-minute test (95% of average power) requires pacing skill but tests mental fortitude. The ramp test is less painful but can overestimate FTP for riders with high anaerobic capacity. Pick one protocol and stick to it for consistent tracking. Do not bounce between testing methods.