Are you looking to take your cycling to the next level? Do you want to increase your power output? Have you heard about power-based training but aren’t sure where to start? If you feel a bit lost, you’re in the right place. Let’s break down the key concepts and methods of power training so you can build strength and speed more effectively.
Understanding Key Metrics
W (Watts)
Power in cycling is the force you apply to the pedals to turn the cranks and drive the bike forward. In simple terms, you can calculate power as the force you exert multiplied by your pedaling speed.
AP (Average Power)
This is the mathematical average of your power output during a ride. While it gives a general idea, it doesn’t always reflect the true intensity of your effort, especially when power varies significantly.
NP (Normalized Power®)
Normalized Power offers a more accurate picture of your effort. Unlike Average Power, it accounts for variability—such as changes in terrain, wind, or pace—and adjusts to reflect the physiological cost of your ride. NP often provides a better measure of how hard you worked.
FTP (Functional Threshold Power)
Your FTP is the highest average power you can sustain for one hour. It’s a key indicator of your cycling fitness. If someone has an FTP of 220W, that means they can average 220 watts over a full hour. This number changes as you get stronger or if you’re fatigued. FTP marks the boundary between your aerobic and anaerobic efforts and serves as a baseline for structuring your training.
PWR (Power-to-Weight Ratio)
Also called “score per kilo,” this ratio compares your power output to your body weight, expressed in watts per kilogram (W/kg). It’s a great way to gauge performance potential, especially on climbs. If two riders output the same power, the lighter rider will have a higher power-to-weight ratio—and will usually climb faster.
Why Does FTP Matter?
Riders have different fitness levels, so the same workout can feel easy to one person and impossible to another. For example, if a coach asks you to ride 10 km at 40 km/h, a new rider might not finish, an intermediate rider would struggle, and a trained cyclist might find it manageable.
That’s where FTP comes in. By using your personal FTP as a reference, you can customize workouts to match your current ability. This ensures you train at the right intensity—whether you’re building endurance, increasing power, or improving recovery.
How to Improve Your FTP
Raising your FTP isn’t just about pushing hard in every session. It requires a mix of aerobic conditioning, muscular strength, and fatigue resistance. A structured training plan is the best way to see steady, long-term gains.
A well-designed power training session includes three key parts:
A proper warm-up
A main block focused on your target power zones
A cool-down to help your body recover
By adjusting the duration, intensity, and repetitions of your efforts, you can gradually challenge your body and adapt to higher power outputs.
Start incorporating these concepts into your training, and you’ll be on your way to stronger, smarter riding.
