Home Search Results

4 results for “Power and Heart Rate Zones”

Found 4 results

Power vs. Heart Rate

If Power vs. Heart Rate was a boxing match, Heart Rate wouldn't make it through the first round when it comes to interval training. Here's why Power is the ultimate metric for interval-based training. Weaknesses of Heart Rate - Heart rate varies based on many external factors - Fatigue - Sleep - Stress - Illness - Glycogen level - Hydration level - Temperature - Humidity - Motivation - Caffeine - As a result, your heart rate zones can change dramatically from day to day - It takes 90-120 seconds for your Heart Rate to respond to a given effort - Cardiac Drift: As you become more fatigued, your HR continues to get higher throughout a workout due to multiple fatiguing factors such as dehydration and muscular fatigue Strengths of Power - FTP is a solid and stationary number. Some days you may not be able to express high percentages of your FTP, but that does not change the value of your FTP - Assuming your equipment is properly calibrated and correctly zeroed, if you aren't living up to your power targets, you know with greater certainty whether fatigue is an issue and can rule out most external factors skewing your data measurement - As you get faster, you can quantify the extent of your improvements through recurrent FTP testing https://www.youtube.com/watch?v=gdfun9tociQ Podcast Discussion [56:10] Podcast 134: Power vs. Heart Rate

Power 101 • Last updated on Aug 13, 2026

Understanding Power Zones

Power Zones are all defined as a percentage of your FTP. They allows us to scale workouts to each racer's individual fitness level, ensuring that everyone is working at their optimal intensity. TrainerRoad workouts target specific Power Zones that represent various aspects of your fitness. This article is an overview of each Power Zone and what that zone strives to achieve. power zones.png | | | | --- | --- | | Active Recovery | (<55%FTP) | | Endurance | (55% - 75% FTP) | | Tempo | (76% - 87% FTP) | | Sweet Spot | (88% - 94% FTP) | | Threshold | (95% - 105% FTP) | | VO2 Max | (106% - 120% FTP) | | Anaerobic Capacity | (>120% FTP) | Active Recovery (<55% FTP) Active recovery is a zone that you'll see in-between intervals as a chance to recover, catch your breath, and lower your heart rate before digging in again for the next interval. Endurance (55% - 75% FTP) Aerobic Endurance workouts are aimed at improving your aerobic-power-producing capabilities in a low-stress manner. By riding for increasingly longer periods of time, your endurance muscle fibers become more efficient at utilizing fat for fuel and sparing sugar stores for more intense efforts. Additionally, Endurance workouts can improve oxygen delivery & utilization, increase muscular resistance to fatigue, improve the integrity of connective tissue, and even help you improve your on-bike nutrition strategies. Tempo (76% - 87% FTP) Riding in the tempo range pushes you near the height of your aerobic endurance. While rather uncomfortable, working here isn't terribly stressful and it allows you to spend long durations at a constant and productive work level with little recovery. This is where many half-distance triathletes will live for 2+ hours during their bike leg. This is also where ample time is spent during long road races, especially ones with steady climbs. Sweet Spot (88% - 94% FTP) Sweet Spot intervals aim to further muscular endurance and enhance aerobic capabilities. Additional related benefits include improved sugar storage in the muscles, better utilization of fat for fuel, a higher capacity for more intense workouts later on and increased power output at moderate, predominantly aerobic intensities. Learn more in our blog post: What is Sweet Spot Training Threshold (95% - 105% FTP) By spending time very close to your FTP, riders can improve their sustainable power & muscle endurance by teaching their muscles to process high levels of lactate and acidic buildup without slowing down. Additionally, and equally as important, riders learn to tolerate the mental discomfort inherent in maintaining high levels of Functional Threshold Power. VO2 Max (106% - 120% FTP) VO2 Max efforts aim to increase your power during short, intense efforts and to expand your aerobic capacity, i.e. the ability to utilize more oxygen more effectively. They also do a good job of stressing your intermediate muscle fibers that process both fat and sugar and therefore utilize oxygen much like your slow-twitch, endurance fibers. When training time is very limited, deriving a high training benefit in minimal time is crucial - this is how you do it. Anaerobic Capacity (>120% FTP) By working at power outputs high enough to elicit very high levels of oxygen uptake, tremendous improvements in both aerobic and anaerobic power can be achieved, all in very little time. Short-duration, high-intensity repeats can be highly productive for all types of riders but are especially important for riders working on limited training time. In far less time than that required by long, slow distance approach to training, riders can develop similar aerobic capabilities - little time, high stress, comparable adaptation.

Power 101 • Last updated on Aug 20, 2026

How to Analyze Ride Data

Dig into the details of your indoor ride, including power, heart rate, cadence, TSS, Intensity Factor, and more in the workouts ride analysis page. You will see a ride analysis page for both indoor and outdoor cycling workouts with full breakdown of the workout and the data from that workout. How to Find a Workouts Ride Analysis Page Step One: Log in to your account on the TrainerRoad website. Step Two: In the left sidebar, select Career and click Activity List. You can filter by activity type, filter by zone, or search for a ride by name. ride-analysis-01-activity-list.png Step Three: Click any ride from this list to open its Ride Analysis page. You can also open a completed ride directly from your Calendar by selecting the ride on the Calendar and then selecting View Details: ride-analysis-14-calendar-drawer.png Everything Included in the Workout Analysis Page The workout analysis page includes a few different sections. Here's what each section includes and how to drill into them: The Workout Graph The graph at the top of the page shows your ride from start to finish. Move your cursor along the graph to see target power, heart rate, and power for any moment in the ride. ride-analysis-03-graph-tooltip.png Within the workout graph you can click and drag across the graph to select a section of your ride. The metrics panel updates to show stats for just that selection, so you can check the numbers on a single climb, interval, or surge. ride-analysis-04-drag-selection.png With a section selected, you can also use the buttons above the graph to, zoom In to magnify the selected section, add Interval to save the selection as a custom interval and reset to clear the selection and return to the full ride view. From the workout graph at the top of the ride analysis page you can also find: 1. Legend toggles: Click the items in the legend above the graph to show or hide each data series, like heart rate or Normalized Power. 2. Key Metric Panel: The panel to the right of the graph summarizes the ride, including duration, average and max power, heart rate, TSS, Intensity Factor, and kJ. For TrainerRoad workouts, your numbers appear next to the workout's target numbers. 3. Workout FTP: The horizontal line labeled with your FTP shows how the ride's efforts compare to your threshold at the time of this workout. Intervals The Intervals tab below the graph lists every interval in the ride with its duration, Normalized Power, average power, heart rate, and cadence. TrainerRoad workouts list each interval by name. Outdoor rides list the laps recorded by your bike computer, plus any custom intervals you create. ride-analysis-06-intervals-tab.png Click any interval in the table to highlight that section of the ride on the graph. The metrics panel updates to show the stats for that interval. ride-analysis-07-interval-highlight.png How to Create Custom Intervals You can also create custom intervals for a workout using the workout graph at the top of the ride analysis page. Here is how you can create a custom interval: Step One: Click and drag across the graph to select the section you want to save. Step Two: Click Add Interval above the graph. Step Three: Give the interval a name, fine-tune the start and end times if needed, and click Save. Your custom interval now appears in the Intervals table alongside the rest of the ride's intervals. ride-analysis-05-add-interval.png Power Zones The Power Zones tab shows how much time you spent in each power zone during the ride. Click a zone in the table to highlight that power range on the graph. You can also click Add Zone to create a custom zone with your own power range, and the bottom of the table shows which power source recorded the ride. ride-analysis-08-power-zones.png Power Records The Power Records tab shows your best power for every duration within this ride, from short sprints to the full ride. For TrainerRoad workouts, the Prescribed line shows what the workout asked for, so you can see how your effort compared. Use the date range selectors to compare this ride against other time periods, and use the toggles above the chart to switch between Normalized Power, average power, and heart rate. To explore your all-time power records across every ride, see How to Analyze Power Records. Analyzing Your Outdoor Ride Data Outdoor rides have everything that indoor rides with a few additional metrics like: 1. Elevation profile: A gray elevation profile appears behind the graph. 2. Outdoor metrics: The metrics panel adds distance, elevation gain, speed, and average gradient. The tooltip also shows elevation and grade as you move along the graph. 3. Time or Distance: Use the toggle above the graph to switch the graph between time and distance. ride-analysis-11-outdoor-graph.png Rides with GPS data also include a map of your route with start and finish markers. As you move your cursor along the graph, a position marker moves along the route, so you can see exactly where on the road each effort happened. ride-analysis-12-outdoor-map.png What About Rides Without Power Data? If a ride has no power data, the power-based tabs are hidden and you'll see the Intervals tab only. You can still estimate the ride's training stress so it counts toward your training. Click Estimate TSS in the banner at the top of the page and rate the ride's intensity. For more detail, see How to Estimate Training Stress with Heart Rate Data. ride-analysis-13-estimate-tss.png More on the Ride Analysis Page - Post Workout Survey: The banner above the ride details shows your survey response, and lets you add or change one. Your responses help TrainerRoad AI adjust your training. Learn more in What are Post Workout Surveys? - AI Predicted Difficulty: For TrainerRoad workouts, this chart shows how difficult TrainerRoad AI predicted the workout would be for you. Learn more in AI Predicted Difficulty. - Workout Levels: For TrainerRoad workouts, you'll see the workout's levels and any Progression Level changes you earned. Learn more in Workout Levels. - Edit, Delete, and Download: Use the panel on the right to edit the activity's details, delete the activity, or download the ride as a .fit file. Analyzing a run instead? See How to Sync and Analyze Runs in TrainerRoad.

Performance Analytics • Last updated on Jul 29, 2026

Wattbike & Wattbike Atom

The Wattbike Pro/Trainer and Wattbike Atom are both adjustable stationary bikes that measure power output. The Wattbike Trainer offers a realistic cycling experience with manual resistance control and a robust, durable design suited for high-intensity workouts. You can learn more about the Wattbike here. In contrast, the Wattbike Atom features automatic resistance control (ERG mode) and advanced connectivity options, providing a seamless and highly interactive training experience. wattbike-pro.webp Wattbike Pro WattbikeAttom.jpg Wattbike Atom Wattbike Atom and Wattbike Pro/Trainer TrainerRoad Compatibility Both the Wattbike Atom and Wattbike Trainer/Pro are compatible with TrainerRoad. You can connect these bikes to TrainerRoad as a power meter via ANT+ or Bluetooth. However, speed data won’t be recorded in TrainerRoad. If you have a heart rate monitor paired to your Wattbike head unit, it’s not possible to rebroadcast the HR data to TrainerRoad. To use HR data with TrainerRoad, you’ll need to pair your heart rate monitor directly to the TrainerRoad app. Device Compatibility Wattbike Trainer/Pro | Connections | | | | Calibration1 | | --- | --- | --- | --- | --- | | | Ant+ | Bluetooth | Calibration1 | | | iOS | ✔ | ✔ | N/A1 | | | Android | ✔ | ✔ | N/A1 | | | Windows | ✔ | ✔ | N/A1 | | | Mac | ✔ | ✔ | N/A1 | | Show footnotes [1] All calibrations are done through the Wattbike Performance Monitor head unit. Wattbike Atom | Connections | | Modes | | Calibration 4 | | Cadence 1 | | | --- | --- | --- | --- | --- | --- | --- | --- | | | Ant+ | Bluetooth | ERG | Resistance | Ant+ | Bluetooth | | | iOS | ✔ 2 | ✔ | ✔ | ✕ | ✔ 4 | ✔ 4 | N/A 1 | | Android | ✔ 2 | ✔ | ✔ | ✕ | ✔ 4 | ✔ 4 | N/A 1 | | Windows | ✔ 2 | ✔ 3 | ✔ | ✕ | ✔ 4 | ✔ 4 | N/A 1 | | Mac | ✔ 2 | ✔ | ✔ | ✕ | ✔ 4 | ✔ 4 | N/A 1 | Show footnotes [1] Cadence transmitted is an estimation of your cadence. This may not always be 100% accurate given potential changes in ride data throughout pedal stroke, especially during periods of inconsistent cadence. For best results, the use of a dedicated cadence sensor is suggested, but not required. [2] ANT+ USB or key may be required to connect to ANT+ devices. [3] In order to use Bluetooth on Windows devices, a Bluetooth dongle may be required. See more information here. [4] The Wattbike Atom is factory-calibrated, which means there is no need to calibrate it. How to Use Your Wattbike: Choosing Your Connection - Connect via ANT+ - Connect via Bluetooth - Click here to learn how to pair your devices and adjust device settings. PowerMatch - Using a power meter along with your trainer? Here's how to use PowerMatch. Connecting the Wattbike Pro/Trainer to TrainerRoad First, make sure you’ve downloaded the TrainerRoad app here. The Wattbike comes with a head unit that broadcasts the data to TrainerRoad. There are two different models of the Wattbike head unit. - Model A Monitor - Can broadcast via ANT+ only. NOTE: Model A Monitor can be upgraded to Model B for a cost if the user sends their old monitor to WattBike - Model B Monitor - Can broadcast via Bluetooth or ANT+. NOTE: Not all Model B Monitors come standard with Bluetooth. If you have a non-Bluetooth-enabled version, you can upgrade the monitor for a cost. You will need to send the monitor to WattBike for this, and unfortunately, this service is only available to users in the UK at this time. - Ensure Bluetooth or ANT+ is available on your device running TrainerRoad - Plug in and turn on the Wattbike. - Open the TrainerRoad app. - Go to the devices tab and enable either Bluetooth or ANT+ - The Wattbike should show up as a pairable device. - Select the Wattbikes Atom as your Power meter. Note: You may need to spin the pedals to wake up your trainer. Connecting the Wattbike Atom to TrainerRoad First, make sure you’ve downloaded the TrainerRoad app here. Pairing - Ensure Bluetooth or ANT+ is available on your device running TrainerRoad - Plug in and turn on the Atom. - Open the TrainerRoad app. - Go to the devices tab and enable either Bluetooth or ANT+ - The Atom should show up as a pairable device. - Select the Wattbikes Atom as your smart trainer. Note: You may need to spin the pedals to wake up the Atom. Wattbike Pro/Trainer Best Practices Gearing Understanding and utilizing the gearing on your Wattbike Pro/Trainer can significantly enhance your training sessions. Here’s how to make the most of the gearing system: - Manual Resistance Control: The Wattbike Pro/Trainer features manual resistance control, allowing you to adjust the resistance level using the gear shifters on the handlebars. - Gear Settings: Experiment with different gear settings to find the optimal resistance for various types of training, whether it’s high-cadence sprints or low-cadence, high-resistance climbs. - Monitor Performance: Keep an eye on your power output, cadence, and heart rate to ensure you’re training within your desired zones. Adjust the gearing as needed to maintain the intensity. Regular calibration of your Wattbike Pro/Trainer is crucial for accurate power measurement and performance tracking. Calibration Calibration - The Wattbike Pro/Trainer does not have the ability to calibrate through TrainerRoad but you can calibrate it through the Wattbike monitor: - Warm Up: Warm up the bike by pedaling for at least 5-10 minutes. This ensures that the components are at an optimal temperature for accurate calibration. - Access Calibration Mode: On the Wattbike Performance Monitor (PM), access the settings menu and look for the calibration option. This might be labeled as “Calibrate” or “Zero” depending on the model and software version. - Follow On-Screen Instructions: The monitor will guide you through the calibration process. Typically, this involves pedaling at a specific cadence or power level. - Zero Offset Calibration: This step ensures that the power readings start from zero when no force is applied. You might need to stop pedaling and ensure that the pedals are stationary to complete this part. - Complete Calibration: Follow the prompts to finish the calibration. The monitor will confirm when the process is complete. Regular calibration is recommended, especially if the bike is moved or subjected to significant temperature changes. Update Firmware Keeping your Wattbike Pro/Trainer firmware up to date ensures optimal performance and access to the latest features. Here’s how to update the firmware: - Check Current Firmware: Go to the settings menu on your Wattbike Performance Monitor (PM) to see the current firmware version. - Download Updates: Visit the Wattbike website or use the Wattbike Hub app to check for the latest firmware updates. - Connect Device: Use a USB cable or Bluetooth (if supported) to connect your Performance Monitor to your computer or mobile device. - Install Update: Follow the on-screen instructions to download and install the firmware update. Ensure the connection is stable during the update process. - Restart Monitor: Once the update is complete, restart the Performance Monitor to apply the changes. Regularly check for firmware updates to ensure your Wattbike is running with the latest improvements and features. Wattbike Atom Best Practices Gearing When using ERG mode, you won't adjust your gearing during your workout. The resistance is automatically controlled by TrainerRoad. Update Firmware Keeping your Wattbike Pro/Trainer firmware up to date ensures optimal performance and access to the latest features. Here’s how to update the firmware: 1. Turn on your device's Bluetooth. 2. Turn on your Wattbike Atom. 3. Open the Wattbike Hub app. 4. Start a "Quick Ride" 5. The bike should prompt you to update the firmware if an update is available. You can also try these steps to update the firmware on a Wattbike Atom Performance Touchscreen (PTS): - Make sure the PTS is connected to a Wi-Fi network Enable Auto Firmware Update on the PTS Turn on the PTS. - You can enable Auto Firmware Update by clicking the serial number in the top left of the screen, then clicking Advanced Settings and scrolling down to Auto Firmware Update. - After the update is complete, you can try turning the PTS off and on again by holding down the power button and then pressing it again. Troubleshooting Device Dropouts Dropouts can be seen while riding as an absence of data. You may be experiencing device dropouts if your data values drop to zero, or to a null '--' value. - Why this happens: The most common culprit of dropouts are typically low batteries which cause a weak signal, and interference from other nearby devices. - The solution: Click the following link to learn how to avoid device dropouts. ANT+ USB Not Recognized Click here to learn more about ANT+ Troubleshooting. Bluetooth Not Connecting Click here to learn more about Bluetooth Smart 4.0 Troubleshooting. Issues pairing your device If you're unable to see your device within the Devices section of the app, or the device isn't pairing, there may be a connection issue. This could be caused by a faulty connection with the device or another application may be using your Bluetooth or ANT+ connection. - The solution: Click on the following link to learn more about device pairing troubleshooting. Wattage Floor It takes a minimum amount of watts to simply turn the pedals on a bike. This minimum wattage requirement can increase even more in higher gears. For more information on wattage floor and what it can look like, click here. - The solution: Change into an easier gear. This will allow your trainer to spin slower thus allowing it to reach lower power values. Inaccurate Speed Speed readings when riding indoors on a smart trainer are inherently unreliable. The "speeds" riders achieve indoors are often not representative of speeds they'd be going outdoors at equivalent power levels. Simply put, indoor speed readings can be misleading and don't add any value to the workout so TrainerRoad does not display them during your ride. Note: To learn more about speed readings on a smart trainer, click here. Atom: Floating Power / Power Not Following Prescribed Power Dropouts can cause your power values to get "stuck" in place and follow a constant power rather than changing with the workout profile. - The solution: Avoiding dropouts will help reduce the possibility of this happening. Wattage floor/ceiling - If you find that your power is floating above your prescribed power, typically during a recovery interval, you may be experiencing wattage floor. - The solution: Change into an easier gear. This will allow your trainer to spin slower thus allowing it to reach lower power values. To learn more about what a wattage floor is, click here. Power smoothing set to too high of a value can give the illusion that your power is not following the target power when in reality, it is. Power smoothing takes a running average of your incoming power over the span of time that you have selected in your settings, 1-30 seconds. Your average power over that time span is shown in the top left corner of the data field in the workout player. - Common cases - You would notice this at the onset of an interval. When the interval starts, you may notice that your power is lagging behind quite a bit and then eventually rises to meet the prescribed wattage. This is due to the running average that's being calculated. - The solution: To fix this, you may need to lower your power smoothing value in your settings. If power smoothing is desired, we recommend adjusting your settings to around 4-7 seconds for most workouts. This should allow you to visually smooth your power while still allowing it to your power to catch up quickly when entering intervals. Note: Power smoothing doesn't affect the graph on the workout player — only the power number displayed in the data field Atom: ERG Mode Not Set If your Atom is set to Resistance mode (or Slope/Standard/Gear mode) you may not see any power reporting in TrainerRoad. Be sure to switch the training mode back to ERG mode and this should correct the issue.

Smart Trainers • Last updated on Aug 20, 2026