Become faster and ride for longer distances: Anyone who deals with road bike training has these goals in mind. But specific bike training sadly involves quite a bit more than “just hopping into the saddle and cycling away”. You need to find the perfect balance between stress and recovery! It is vitally important to avoid clocking too many “dead” kilometres, i.e. kilometres cycled without the desired positive impact on performance (keyword: junk miles).
To get you off to the perfect start concerning a targeted, concise bike training, we will introduce the unique control mechanisms on offer, how to analyse your data and what initial fundamental values you will need to get you off to a positive start.
Definition of your performance level
First of all, it makes sense to evaluate your current level of performance. On the one hand, this makes it possible to recognise improvements or god forbid` performance losses. On the other hand, you can define different performance zones for targeted training in specific areas.
There are two different methods to follow this through:
Determining your max pulse, your HRmax!!
Depending on the exertion level, your heart will beat at different frequencies – however, when exertion reaches a certain point, it becomes increasingly strenuous to push your pulse up a notch. The max, i.e. the issue with the fastest beats, is called the maximum pulse. This is given in beats per minute (bpm).
Based on the maximum pulse, statements can be made about your stress zones, among other things. This way, you control training in a more targeted way. However, since the value is different for each person, comparing and contrasting this measure does not offer any insights.
The widest-known formula for calculating the maximum heart rate is:
HRmax = 220 – your age
Many different factors influence the maximum heart rate. One of the most important is age. Due to various mechanisms, the maximum heart rate (HRmax) decreases with age. But other factors such as your gender, training condition, genetic predisposition or daily form can, of course, also play a role. This is why we also speak colloquially of “high-pulse” or “low-pulse” people – i.e. people who naturally have a high or low pulse during exercise.
These influences make the value so tricky to compare and calculate. Therefore, you should only consider the maximum heart rate as a value for training control and not make it the sole fundament of your training plan.
Here you will find everything about maximum heart rate and how you can apply it to your training:
FTP- and FTHR-Test
Especially in cycling, the FTP (functional threshold power) or FTHR (applicable threshold heart rate) test is often performed. These values represent the current maximum possible continuous power output over one hour. They also represent your current performance: the higher the FTP value, the higher your performance.
For the FTP value, the bike must be equipped with a watt system. The Functional Threshold values are determined with a 20-minute test (plus cycling in and out). For the test, you pedal throughout this time at maximum power – but in such a way, you can last the duration of the test. For the FTP value, the average wattage is then calculated and multiplied by a factor of 0.95 (to account for fatigue within an hour), thus laying the foundation for your future training.
For all those who cannot record watt values, it is also possible to work efficiently using only pulse values. The FTHR test is relatively similar, but it takes a bit longer (30 minutes). This is because the pulse always needs a little time to adjust to the actual exertion. So it always lags a little behind. That’s why the FTHR test is run for a maximum of 30 minutes, with the average value only being taken from the last 20 minutes. The pulse, therefore, has ten minutes to rise and adapt to the stress.
You can find all details about the FTP and FTHR test here:
Calculating the training zones: Getting it right!
Based on the HRmax or FTP/FTHR tests results, you can determine different training zones according to which you can train specific loads and set stimuli accordingly.
Depending on which test you have completed, these are calculated differently – for FTP and FTHR tests, the following values apply:
| Trainingszone | FTP | FTHR |
| Active regeneration | <55% | <68% |
| Base endurance | 56-75% | 69-83% |
| Speed | 76-90% | 84-94% |
| Lactate threshold | 91-105% | 95-105% |
| Aerobic capacity | 106-120% | 106%+ |
| Anaerobic capacity | 121%+ | the percentage cannot measure it |
| Max power | “Anything goes for 10 seconds.” | “Anything goes for 10 seconds.” |
| % der HFmax | Load | Factor | Description |
| 50-70% | Compensation/ fat metabolism | 0.5-0.7 | quiet training for recovery and fat burning; slow-cycling/ jogging after a hard session, and long /rides/runs for long-distance preparation. |
| 70-80% | Base endurance 1 GA1 | 0.7-0.8 | aerobic training, e.g. normal endurance running |
| 80-90% | Base endurance 2 GA 2 |
0.8-0.9 | anaerobic training, e.g. longer speed rides / high-speed endurance rides |
| 90-100% | Competition endurance | 0.9-1.0 | hard training to the limit, e.g. interval training, endurance training for competitions. |
Recording and evaluating your training
Once the baseline values have been determined and training zones calculated, the next step is to record and analyse the actual data. What used to be the training diary is now replaced by practical apps and programmes. These not only simplify the whole shenanigans of the past but can also process a far more significant amount of data and, of course, independently calculate and visualise various parameters.
However, as is often the case, there are significant differences in functions, costs, and user-friendliness: apps like Strava are more like social media for athletes. At the same time, Velohero or Golden Cheetah offer a highly detailed and specific evaluation of your training. Particularly interesting in the former: the integrated performance management chart.
Planning and increasing the training load. Time to stress!
Utilising the collected data, certain patterns can be recognised over a more extended period when one has trained particularly effectively and works particularly well for you as an individual. To implement this, it is necessary to consider a few basics for when planning training ahead of time on the one hand and keeping the body’s reactions in mind.
Some, for example, need more rest after exercise; others can only call on their full potential when banging out their initial lap. This is where the evaluated data can be beneficial. Among other things, you can understand the system of super-compensation. This implies the alternation of load and unloads phases in specific periods. Thus finally, you can achieve an increase in performance as effectively as possible.
Back in the saddle? How to make it a success!
So to get fit on your bike again – and also to see your training progress – we recommend the following steps:
- Determine current performance level using FTP or FTHR test
- Calculate training zones
- Cycle a lot!
- Change the load from time to time to stimulate the training and plan regeneration ahead of time.
Just don’t forget to have some fun with your mates when flying down the road! Biking might be many things, but above all, it is fun!