YOUR TotalCyclist Training Center Training Session Report
TotalCyclist Athlete Report!

What does it all mean??? Here's an explanation of some of the "big words" we use for each workout. 

1) Average Power: The devil in the details. This is the MOST commonly asked question. Why are my watts so low!!??? The value you see there shows the average of the total watts you produced over the duration of the ride. Notice that most of our workouts have a "recovery time" Far below your FTP (Functional Threshold Power) This has a tendency to skew your perception of how hard the workout was. Focus more on the IF (Intensity Factor) details below.

2) Work: KiloJoules (kJ)What is a kilojoule? Are they the same as calories? Kilojoules are the amount of energy found within food and drink, and the amount of energy used up when we move about. It is helpful to think of kilojoules as the way we measure energy, just like we use kilograms to measure weight. Want to burn more energy? Do a harder workout!

3) Normalized Power (NP): Simply put...This is a complex measurement that determines what your body actually "FELT" during the workout. Typically this number will be higher than your average power for a workout. For example: "I felt like I worked harder than what my average power shows" Well look at NP and we bet that's going to be a bit higher.

4) Intensity Factor (IF): This is a great way to determine the percentage of threshold that you worked. For example. If you workout was .89 that means you averaged 89% of your FTP (Functional Threshold Power) for the entire workout!!

5) Training Stress Score: TSS is way to gain "points" for your workout. This value allows you to quantify your workout based on the relative intensity, duration, and frequency of all your workouts. A single TSS value can represent how hard and how long you worked. A TSS of 100 points earned by a pro cyclist is relatively the same as 100 TSS points earned for a non-pro cyclist because TSS is relative to each person's FTP. For example, while individuals tend to differ in how much training they can tolerate, depending on their training background, natural abilities, etc., the following scale can be used as an approximate guide:
- Less than 50 - very low (recovery complete by following day)
- 50-150 - low (recovery generally complete by following day)
- 150-300 - medium (some residual fatigue may be present the next day, but gone by 2nd day)
- 300-450 - high (some residual fatigue may be present even after 2 days)
- Greater than 450 - very high (residual fatigue lasting several days likely)

[QuickSummary] If you have any questions let us know.
Thanks for being a TotalCyclist athlete #Paincave
Main Office 704-376-7006
Twitter: @totalcyclist
Instagram: @totalcyclistcoaching
Chapel Hill/Charlotte (3 locations) /Mount Pleasant

Thanks, [TotalCyclist]