⚡ Watts Happening? 🚴

Simple Efficiency = Average Power ÷ Average HR. A basic measure of cardiovascular fitness. Quick to understand but doesn't account for effort variability.

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.

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.

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.

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.

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.

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.