How can we help?
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.
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.
Is sweet spot training effective?
It is a tool, not a religion. Sweet spot (88-94% FTP) is highly effective for building time-to-exhaustion and aerobic capacity when you are time-crunched. However, doing it year-round leads to stagnation. We use it specifically during base and build phases, then move on.
Can I just ride hard every time I have free time?
No. High intensity induces high fatigue. Without low-intensity recovery rides, your autonomic nervous system eventually cracks, leading to overtraining or injury. You cannot cheat physiology with “grit.” Adaptation happens during rest, not during the workout.
Why is Zone 2 training so slow?
It feels slow because your aerobic efficiency is poor. Zone 2 targets mitochondrial density and fat oxidation. If you push into Zone 3 (tempo) during these rides, you switch fuel sources to glycolytic (sugar burning) and miss the physiological adaptation. Egos kill aerobic engines. Stick to the numbers.
Why isn’t my FTP increasing?
You are likely plateaued because your training lacks variation. Most amateurs ride too hard on easy days and too easy on hard days. This “grey zone” accumulates fatigue without stimulating adaptation. We force you to polarize: ride strictly in Zone 2 for volume, and hit max intensity for intervals. Consistency breaks plateaus, not hero rides.
How can I connect to Strava?
Data silos are for amateurs. To build a valid power curve, we need every ride, every interval, and every failed attempt synced to your profile.
How to sync:
- Log in to your ftpist.com dashboard.
- Navigate to User Profile > Integrations.
- Select “Connect with Strava” or “Connect with Garmin.”
- Authorize the data transfer.
Note: We pull historical data upon connection. If your ride doesn’t appear instantly, wait 5 minutes before panic-emailing support. APIs aren’t instant, but they are faster than you.