Training With Power In Cycling Guide

More and more cyclists are using power meters for their training sessions.

Monitoring your heart rate can give you important data, but using power while exercising will give you a better understanding of your cycling training. By taking precise measurements of your training intensity, you will be better able to push yourself to your full potential and experience improved development.

This plan will boost energy production while hitting lactate threshold goals and enhance your performance in time trials.

Why Train with Power

1. Wattage is a precise indicator of the effort you put in. This is the best way to gauge the success of your session.

2. You can gain the ability to maintain a certain power output, which is advantageous for controlling the effort put forth in intervals, time trials, and, most importantly, competitions.

3. It is a great body of education. Analyze how your power output is affected by various elements—climate, exhaustion, heart rate, nutrition, hydration, landscape, etc. Note how your body responds and learn how to maximiperformanceces in differing circumstances.

4. Feedback is immediate. You can have a clear view of your actions while cycling.

5. You can monitor your progress and develop accurate training boundaries that are exact even when other elements are in play. Check your performance every four to six weeks and observe if you have improved your strength. Subsequently, refine your training zones.


For this complicated scheme to be successful, it is necessary to have gone through a period of gradually increasing the length of bike rides to the point of completing multiple rides that last between 2.5 and 3 hours.

ITostart this plan, it is essential to do some bike interval training beforehand. It is suggested that before doing more intense bike workouts, you do 10-15 miles total combining multiple rides.

Completing one or two races that last for 1-2 hours during your season puts you in a great position to have positive results.

Pace Key

Building up an aerobic base with conversational-level workouts can help you to recuperate quickly between intense running sets and from training day to day. Power: Zone 1–2

The speed of your recovery should be around the same amount of effort as what you put into your aerobic endurance, but only for a short time. The speed of your recovery promotes more circulation in the muscles that are being fixed, yet it is not strenuous or prolonged enough to cause any more destruction. Power: Zone 1–2

Lactate Threshold (LT): Slightly above Olympic-distance race pace. Shorter threshold training sessions are a great way to enhance your body’s ability to transport and consume oxygen as well as to better your performance when reaching threshold heart rate and race cadence. Power: Zone 4–5

Over Gear (OG): Lower cadence, high-resistance work. Performing these strength exercises on a stationary trainer with a great amount of force while riding on a flat road into a strong wind or on a hill of moderate difficulty gives optimal results. Performing shorter bursts at a slower rate with extra tension will activate more muscle fibres, improving power production and refining your cycling pedal technique. Power: Zone 2–3

Beginning at a pace faster than the lactate threshold (LT), power starts can be used to develop powerful strength as well as the ability to cope with lactic acid production. Begin by pedalling very slowly (less than 1 mph) and try to reach maximum sprint speed in 15-30 seconds by pedalling as hard as possible.

Note the maximum and average watts for each short interval. Gaining pace and increasing your strength helps you to handle changes in tempo on the day of the race, like when you have to overtake somebody while cycling or climbing a hill, and it helps you to rid your body of lactic acid more rapidly.

Get In the Zone

Having an accurate way of measuring intensity allows athletes to:

  • Perform fitness tests to track the progression
  • Establish their precise training zones
  • Establish their precise training zones

It makes sense to set up the training intensity levels according to a proportion of the anaerobic threshold because the anaerobic threshold is one of the most influential factors that affects cycling performance. You can get a good idea of your long-term potential by doing a full, steady 25-mile time trial on the bicycle.

The amount of lactic acid in your muscles will be reflective of the amount of power you typically generate.

You can figure out LT by doing a 20-minute race and then calculate 95 per cent of the average power you created during that time. As an example, if the average energy generation during a 20-minute race was 200 watts, then your lactate threshold sits at 190 watts.

Training With Power Week Sample

Week 1

Monday Day off


Bike 120′, LT. Following a lengthy warm-up, running four 30-second fast sections (totalling 90 seconds) on a hill of moderate incline. 15’ easy rec’y. For a 15-foot (5-foot) stretch on flat to rolling terrain, spin your bicycle at 90 revolutions per minute, and for a 4×3-foot (3-foot) stretch, pedal your bike at between 100 to 105 revolutions per minute with a difficulty level of 5.

It is important for those who ride at a high intensity to set aside time for warming up and cooling down, to avoid injury and get the best possible recovery for the following day.

Jog 30′ away from the bike, running the first 10′ of that time at the same pace you would during a goal race, then take 20′ to recover.


Go swimming for 2,000 to 3,000 yards, with roughly 1,000 to 1,500 yards of the total being done at a speed you would use for an actual race. Bike 90’, Rec’y and technique. Include five to eight one-minute sprints at a rate of 100 to 105 revolutions per minute, Zn 2, in a flat environment.


Bike 90′, OG. Include three feet of time elapsed at 50 rotations per minute, three feet at 60 RPM, and four feet at 70 RPM.

Keep the gear unchanging while you begin in the second zone and allow your pulse rate and energy output to increase proportionally to the pedalling cadence. The harder you work, the greater the strength gains. Increase your beats per minute by 10 to 15, and your watts by 40 to 60, from the beginning to the end of the interval.


Swim 2,000-3,000, aerobic and technique-focused.


Bike 120′, LT. After a long period of working in the field, 6 feet by 15 inches deep posts were installed (105 inches deep) and were zinc-plated in the flat land. 15′ easy rec’y. Forty-second-time trial efforts in Zone 4 to 5 intensity level at a pedalling rate of between ninety-five and one hundred revolutions per minute while on flat to rolling terrain.

This 40′ TT is a great opportunity to evaluate (or re-evaluate) your endurance level.

Jog for two minutes, then sprint for 30 seconds, repeating this sequence four times. Do each cycle faster than your expected pace for a race, followed by a 20-minute cooldown. Keep your transition less than 2′.

Swim 2,000–3,000, including 800–1,200 total intervals with a pull buoy. If your shoulders are aching or you just started pulling, it is wise to be careful and use extra small paddles (or don’t use any).


Bike 120-180′, endurance. 15′ of zinc needs to be equal to 1 and the balance must be zinc 2, which should be set at a speed of 75-95 revolutions per minute when on hilly terrain. Stay in your aero bars as much as possible.

Run 45-75′, endurance, rolling to hilly terrain.

Week 2

Monday Day off


Bike 120′, LT. Following an extended warm-up, five sets of thirty seconds of uphill walking at a moderate incline with a 90-second break in between each set. 15’ easy rec’y. 15 feet (4 feet) at 90 revolutions per minute Zone 4; 3 by 4 feet (3 feet) at a speed ranging from 100 to 105 revolutions per minute Zone 5, on surfaces that range from flat to rolling.

Jog for 30 feet coming off of the bike, at the pace that you plan on running your goal race, followed by 20 feet of easy recovery cooldown.

On Wednesday, you should swim between 2,000 and 3,000 yards, while incorporating a total of 1,000 to 1,500 intervals at the speed you hope to maintain during a race.

Bike 90’, Rec’y and technique. Include five to eight sets of one-minute sprints, carried out at a cadence of 100 to 105 RPM, using a gear ratio of Zn 2 on a flat surface.

Thursday Bike 90′, OG. Include 3 minutes at 50 revolutions per minute (RPM), 5 minutes at 60 RPM, and 7 minutes at 70 RPM, which amounts to a total of 15 minutes. Start in Zn 2.

The second period will seem more challenging than the initial one. Interval No. 2 should be seen as a chance to become fitter.


Swim 2,000-3,000 aerobic and technique-focused.


Bike 120′, LT. After a long workup, 105 inches of 8×15 inch zinc 5 was placed on flat land. 15′ easy rec’y. 2×20′ (10′) TT. Number 1 should be set at a speed of 90-95 revolutions per minute when positioned in Zone 4. Number 2 should be placed in Zone 4-5 at a pace of 95-100 revolutions per minute for flat to rolling terrain.

Take a thirty-second break from cycling and do two sets of five minutes at a faster pace than you would during a race, with three minutes of jogging in between. Afterwards, do a seventeen-minute cooldown. Keep your transition less than 2’.

Swim 2,000–3,000, including 800–1,200 total intervals with a pull buoy.


Bike 120-150′, endurance. The Zn 1 should be set to 15′ for 75-95+ revolutions per minute when travelling through rolling terrain, with the balance at Zn 2. Stay in your aerobats as much as possible.

Try using your aero bars while going downhill to gain more speed without any additional effort. Keep your eyes on the road and maintain speed by taking the most direct route through the turns possible to be as safe as possible.

Run 60–90’, endurance, flatter terrain.

Ways to Train With a Power Meter

The advantage for a cyclist who pays close attention and wants to train with the help of data is that they can measure their power output.

1. Plan and perform workouts

By alternating the amount and intensity of your workouts, as well as the length of time spent on your work and rest intervals, you can trigger the desired adaptation in your physical fitness to achieve your targets.

Aims such as enhancing your stamina on rides that last several hours, escalating your VO2 max, and enhancing your threshold power may be contemplated. A power meter can help you reach the exact force that you need to advance your physical fitness quickly in a certain field.

Power-based training is usually specified as a specific percentage of your peak power. Functional Threshold Power (FTP) and Critical Power (CP) are commonly utilized to calculate this peak value.

This phrase talks about the amount of energy that can be consistently drawn over an extended time frame, usually lasting between half an hour to one hour. Once the threshold is surpassed, fatigue builds up exponentially faster than when it is not.

To make the most out of your workouts, using a power meter can be beneficial, regardless of whether you choose to come up with your own training schedule, have a cycling mentor, or are favourable to the use of various indoor cycling applications or training programs.

2. Assess strengths and limiters

Information about a person’s power levels can be used to analyze the times and levels at which they are strongest or weakest, which can then point to the kinds of cycling and riding styles that the individual should look to, as well as where to focus their training for strengthening their weaknesses.

To work it out for yourself, give it you’re all for different lengths of time (e.g. five seconds, one minute, five minutes and 20 minutes).

Several power charts and other materials can be accessed online to figure out what discipline of cycling your body is suitable for.

You can construct a workout regime to help improve any areas that might be trouble spots or target the skills that will make the biggest difference in terms of your speciality, whether it be a hill-climb race, a criterium, mountain biking, cyclocross racing, or recreational biking.

3. Track progress

You can use power to determine how effectively you’re keeping up with your training regimen.

It is possible to measure progress either with structured testing to monitor how much force you can generate for a particular amount of time, or by noting gains during typical workouts.

As an illustration, you might note augmented strength in a given interval exercise or catch a reduced heart rate for a specific power consumption.

4. Pace efforts

When it comes to competitive encounters, having control can be extremely beneficial in allowing one to regulate their effort more effectively.

It’s effortless to start too aggressively when running a race or during a HIIT session, as it takes time for one’s exertion to recognize the actual intensity of the workout.

Data related to your strength can let you know exactly how hard you are working, not taking into account elements that may impact your heart rate (for instance, sleep, caffeine consumption, and elevation), thus you can retard your performance when you come to realize that you have gone over your capacity.

5. Monitor fatigue

It could be said that the optimum approach to using power while cycling is to combine data from a heart rate monitor alongside your own bodily sensations.

Eventually, you should gain a strong grasp of what data is typical for you. Training too much or going beyond what is typical can be a sign that you are overtraining, or even starting to become ill. This may be an indication to decrease the amount of exercise for a few days to allow your body to rest.

Common signs of fatigue and/or illness include:

  • Heart rate higher/lower than normal for a given power output
  • Delay in the time taken for your heart rate to rise in response to a set high-power effort
  • A faster or slower time taken for your heart rate to fall after completing an effort
  • A higher perceived effort level (often referred to as ‘rating of a perceived effort’ or RPE) for a given power output

Limitations of training with power

Using a power meter while cycling is definitely an advantageous technique, however, it is important to understand some of its restrictions.

The biggest issue with using a power meter to train is finding out accurate intensity levels specifically for each person, apart from the expense of purchasing the device.

Some testing protocols and training zones used may be overestimating FTP, as these are based on population averages. Therefore, even if your cycle has been accurately calculated, the standard zones may not fit your needs perfectly.

Consequently, it is essential to be aware of your heartbeat and the effort you feel, together with your power output stats, to fine-tune your training to best meet your needs.

You must factor in the steady changes to the amount of power you can generate when forming and studying power data. It is useful to think of an estimated power output for a specific exercise session, instead of setting a specific power output number.

Power meters generate plenty of info which can cause it to be hard to delve into when you look at them.

It is vital to think from a broader perspective and evaluate if you are making a general improvement instead of merely focusing on the strength sustained by a single effort.

The force readings from a power meter can’t always correctly reflect the difficulty of a particular ride. Things like heart rate and perceived exertion are useful for obtaining a broader understanding of how extreme conditions, like heat, dehydration, and not having enough energy, contribute to feeling more tired after a workout.


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