General Logic

In cycling, data can be grouped into external data, internal data, load data, and context data. Analysis quality comes from combining these families, not from relying on a single metric.

Basic Session Data

Power Metrics

Power is the most robust external metric: it measures mechanical work produced, independently of wind, gradient, and speed.

Intensity Zones

Training zones are defined as a percentage of FTP. They translate the abstract threshold value into concrete prescriptions for each session.

Key Comparisons

Endurance vs Tempo

Endurance Z2 builds the aerobic foundation with a low recovery cost. Tempo increases the ability to sustain moderate-high power, but it creates more fatigue.

Sweet Spot vs Threshold

Sweet spot is often the best compromise between training stimulus and fatigue. Threshold is more specific and more stressful.

Threshold vs VO2max

Threshold improves sustainable power. VO2max raises the aerobic ceiling.

VO2max vs Anaerobic Capacity

VO2max work remains mostly aerobic at very high intensity. Anaerobic capacity work targets high power above the sustainable aerobic domain.

SFR vs Gym Strength

SFR sessions do not replace gym strength work. They are cycling-specific torque endurance sessions.

Load Metrics

Load metrics convert duration and intensity into indicators useful for planning progression and recovery.

Load Management Guidelines

These guidelines help decide whether a workout should be progressed, maintained, or reduced.

Complete Workout Reference

Each workout type is described by its training phase, focus, load trajectory, intensity guideline, typical effort duration, physiological objective, main purpose, how it differs from other workouts, and a practical example.

How to Choose the Right Workout

Indoor vs Outdoor Considerations

Practical Hierarchy

Common Mistakes

Phases and Focus

A well-designed training plan should not include every workout type every week. The correct approach is to select a limited number of stimuli that match the current phase, athlete profile, and goal.

Phase

A workout can belong to more than one phase depending on how it is prescribed.

Focus

Trajectory

Trajectory describes the dynamic load direction of the workout inside a training plan.

Periodization by phase

End-of-Block Target: Definition

The end-of-block target is the expected technical outcome at the end of a training block. It does not necessarily mean an FTP increase. It can be a measurable improvement, an achieved average training load, greater tolerance to a specific workload, stabilization of form, or confirmation that the body is absorbing the load well.

The final target links four levels

End-of-Block Target Types

The types below are not rigid alternatives. In a real block you can combine one primary target with secondary targets, but the priority must remain clear.

Target Hierarchy

Not all targets have the same role. Some are final outcomes, others are tools, and others are safety constraints. A good structure distinguishes between outcome target, process target, and guardrail target.

How to Reach a Target

Typical progression for an FTP target

ftp_development_block:
  target:
    primary: FTP +2-3% or improved TTE at current FTP
    secondary: stable RPE and interval quality
  weekly_structure:
    W1: 2 key sessions, moderate TiZ
    W2: increase TiZ or interval duration
    W3: highest specific load
    W4: deload/recovery
  guardrails:
    - if threshold intervals fail twice: reduce load or check FTP
    - if RPE >8 in Z2/Z3 repeatedly: reduce volume
    - if HR drift >6-8% in Z2: monitor fatigue and recovery

Typical progression for an aerobic base target

aerobic_base_block:
  target:
    primary: increased weekly Z2 volume or improved aerobic efficiency
    secondary: stable long ride durability
  progression:
    - extend Z2 duration
    - keep intensity controlled
    - add tempo only if recovery is stable
  success_markers:
    - lower RPE at same watts
    - lower or more stable HR
    - long ride completed without late power collapse

Metrics and Controls

A final target is robust only if it is evaluated through multiple metrics. Power is central, but not sufficient on its own.

Targets by Physiological Focus

Limits, Risks, and Wrong Interpretations

FTP does not always increase at block end

A block can be successful even with unchanged FTP if TTE, interval stability, recovery between sessions, or tolerance to volume improves.

TSS is not quality

Chasing average TSS can lead to too much "grey-zone" work: hard enough to create fatigue, not specific enough to stimulate the focus.

IF does not identify workout type

A sweet spot session and a VO2max session can have similar IF, but very different stress and RPE. Structure and Time in Zone must always be checked.

The target must respect the phase

In the off-season, it makes sense to build base and general capacity. In-season, it is often more useful to maintain, sharpen, or arrive fresh.

Common mistakes

End-of-Block Decision Rules

Synthetic rule

if target_reached and fatigue_controlled:
  next_trajectory = BUILD or CONSOLIDATE

elif target_reached and fatigue_high:
  next_trajectory = CONSOLIDATE or DELOAD

elif target_not_reached and fatigue_high:
  next_trajectory = DELOAD/RECOVERY + reassess FTP/load

elif target_not_reached and fatigue_low:
  next_trajectory = repeat_block_with_adjusted_dose

elif race_near:
  next_trajectory = PEAK/TAPER

Reference Schema (YAML)

This structure allows you to define numerical, qualitative, and control targets in one place.

end_of_block_target:
  primary:
    type: ftp | tte | average_weekly_tss | weekly_volume | time_in_zone | race_specific | consolidation | readiness
    value: null
    unit: W | % | min | h | TSS | qualitative
    description: ""

  secondary:
    - type: interval_quality
      value: "all key intervals completed within target range"
    - type: rpe_control
      value: "RPE coherent with IF and workout focus"
    - type: aerobic_efficiency
      value: "HR drift controlled during Z2"

  minimum_effective_dose:
    key_sessions_per_week: 1-2
    target_time_in_zone: ""
    target_intensity: "%FTP range"
    progression_rule: "+5-8% weekly TSS only if fatigue markers are controlled"

  guardrails:
    max_rpe_easy_sessions: 6
    max_hr_drift_z2: "6-8%"
    failed_key_sessions_threshold: 2
    deload_trigger:
      - repeated high RPE in Z2/Z3
      - interval quality collapse
      - unexplained fatigue
      - HR drift above expected range

  review:
    outcome_status: achieved | partially_achieved | not_achieved
    load_absorption: good | moderate | poor
    next_trajectory: build | consolidate | peak | protective | recovery

Example: FTP development block

end_of_block_target:
  primary:
    type: ftp_or_tte
    value: "FTP +2% or TTE +10 min at 95-100% FTP"
    unit: mixed
    description: "Improve sustainable power or extend duration at current threshold"

  secondary:
    - type: time_in_zone
      value: "90-150 min/week sweet spot + threshold combined"
    - type: interval_quality
      value: "no systematic drop in final intervals"
    - type: rpe_control
      value: "threshold RPE 8-9, sweet spot RPE 7-8"

  minimum_effective_dose:
    key_sessions_per_week: 2
    target_intensity: "88-105% FTP"
    progression_rule: "increase TiZ before increasing intensity"

  guardrails:
    failed_key_sessions_threshold: 2
    deload_trigger:
      - "Z2 rides perceived as RPE >=7"
      - "threshold work below target twice"
      - "HR drift above 6-8% in controlled endurance"

Example: consolidation block

end_of_block_target:
  primary:
    type: consolidation
    value: "no numeric increase"
    unit: qualitative
    description: "Maintain current load and key sessions with lower internal cost"

  secondary:
    - type: rpe_control
      value: "same workouts with equal or lower RPE"
    - type: interval_quality
      value: "all key sessions completed without power fade"
    - type: readiness
      value: "fresh enough to enter next build block"

  minimum_effective_dose:
    key_sessions_per_week: 1-2
    target_intensity: "according to physiological focus"
    progression_rule: "no TSS increase; stabilize execution"

  guardrails:
    deload_trigger:
      - "RPE rises despite stable load"
      - "sleep/stress markers worsen"
      - "quality declines in repeated sessions"

Final Checklist

Before the block

• FTP updated or at least confirmed.
• Physiological focus defined.
• Trajectory coherent: build, consolidate, peak, protective, or recovery.
• Primary target clear and realistic.
• Minimum effective dose defined as Time in Zone or key sessions.
• Explicit guardrails for RPE, HR drift, and quality.

After the block

• Primary target achieved, partially achieved, or not achieved.
• Key-session quality evaluated.
• RPE coherent with IF and intensity.
• HR drift and internal response considered.
• Load absorbed or excessive.
• Next trajectory decided from the data.

Recovery Metrics

Fatigue Flags

Compact flags used to highlight risk, load-perception mismatch, or interference between strength and bike training.

Mesocycle Stats

Aggregate statistics used to evaluate block progression, load, specific dose, and execution quality across the full mesocycle.

Microcycle Stats

Weekly statistics used to monitor adherence, actual load, physiological dose, readiness, and short-term risk.

Recommended Charts

Useful visualizations for the weekly dashboard and mesocycle dashboard.

Advanced Performance Metrics

Heart Rate Analysis

Heart rate measures the internal cost of effort. It is most useful when interpreted together with power and RPE.

RPE and Perception

Cadence, Torque, and Technique

Energy, Work, and Metabolism

Environment and Conditions

GPS, Speed, Distance, and Elevation

Manual Data Collection

Without Garmin/Strava integration, the system remains usable if the athlete enters a few essential data points.

Data Priority