Simple Efficiency = Average Power ÷ Average HR.
A basic measure of cardiovascular fitness. Quick to understand but doesn't account for effort variability.
⚡ Efficiency Factor (NP / Avg HR)
Efficiency Factor = Normalized Power ÷ Average HR.
The proper metric used by intervals.icu! NP uses a 30-second rolling average raised to the 4th power,
which better accounts for the true physiological cost of variable efforts (intervals, surges).
This also helps with HR lag since the 30s window smooths power to match HR response time.
🫀 Estimated VO2max Trend
VO2max (ml/kg/min) estimates your maximum oxygen uptake capacity.
Calculated using the power-to-heart rate relationship during your rides.
Elite cyclists typically have 70-85 ml/kg/min, recreational cyclists 40-50 ml/kg/min.
⚡ Average Power Trend
❤️ Average Heart Rate Trend
🔄 Cadence Trend
Cadence (rpm) — higher cadence = less muscular stress, more cardiovascular.
Most coaches recommend 85-95 rpm for efficiency. A rising trend = better pedaling technique.
💓 HR Recovery Rate
HR drop in the last 2 minutes of each ride. Higher = faster recovery = better fitness.
Elite athletes drop 30-40+ bpm in 2 min. This is one of the best raw fitness indicators.
🔄 Aerobic Decoupling Over Time
Aerobic Decoupling (Pa:Hr) measures how much your heart rate drifts
relative to power during the second half vs first half of a ride. Lower values (<5%)
indicate better aerobic endurance. High values (>10%) suggest fatigue or poor pacing.
🏆 Power PRs Over Time
Best Power Efforts track your peak 1-minute, 5-minute, and 20-minute power.
These show raw strength gains! 20-min power is often used to estimate FTP (≈ 95% of 20min power).
Seeing these go up = you're getting stronger.
Best 1 min
Best 5 min
Best 20 min
📅 Weekly Training Volume
Consistency is key! This shows your weekly training hours and estimated TSS (Training Stress Score).
Look for gradual increases of ~10% per week max. Big jumps = injury risk. Dips are fine for recovery weeks.
Hours
TSS
🎯 Training Zone Distribution (All Time)
Are you training the right zones? For endurance base building, you want 70-80% in Z1-Z2.
Too much Z3 ("grey zone") doesn't build base OR top-end. For intervals, aim for specific Z4-Z5 work.
📉 FTP Progression
Estimated FTP = Best 20-min power × 0.95. The most important single number in cycling —
it anchors all your training zones. Watch this climb over months of consistent training!
⚡ Mean Maximal Power Curve
Power Curve shows your all-time best average power for every duration from 5 seconds to 60 minutes.
Left = short explosive power, right = endurance. This is your cycling "fingerprint".
Gaps below the curve = opportunities to improve.
💪 Power vs Heart Rate (All Rides)
Fitness fingerprint — each dot is one ride. As you get fitter, the cloud shifts up
(more power at the same HR) or left (same power at lower HR).
Dots are colored from older (purple) to newer (yellow) — look for the yellow dots to be higher up than the purple ones!
📊 Performance Management Chart (CTL / ATL / TSB)
CTL (Chronic Training Load, blue) = fitness, 42-day EMA of daily TSS.
ATL (Acute Training Load, red) = fatigue, 7-day EMA.
TSB (Training Stress Balance, green) = form = CTL − ATL.
Positive TSB = fresh & ready to race. Negative = fatigued but building fitness.
CTL (Fitness)
ATL (Fatigue)
TSB (Form)
🗓️ Training Consistency Heatmap
Consistency beats intensity. Each square is one day — colored by ride duration.
Grey = rest day. The goal is to fill as many squares as possible without gaps!
🕸️ Performance Radar — Progression by Groups of 10 Rides