Summit members who ride with power meters can start training more intelligently with advanced power training analysis.
- Weighted Average Power looks at all of your power variations and provides an average power for your ride. This is a better indicator of your overall effort than simply taking your average power.
- Training Load is calculated by comparing your power during a ride with your Functional Threshold Power (FTP) and seeing how much load you put on your body during the workout. Training Load is a great way to determine how much rest you need after your workouts.
- Intensity is Strava’s way of showing how difficult a ride was. Strava looks at your Weighted Average Power for the ride and compares it to your FTP. For example, if your Weighted Average Power is 225W and your FTP is 300W, then your Intensity would be at 75%.
- Power Curve shows your best average power for time periods of one second up to the length of your ride. We pinpoint your best efforts during a ride and you can compare them with your best efforts in the last six weeks, the current year, years past, or all time. The Power Curve can be displayed in Watts (W) or Watts per Kilogram (W/kg.)
- Power Distribution by Power Zones: While the Power Curve shows your best efforts for given periods of time, Power Zone charts take each one second of power from your ride and distributes it by training zone based on your FTP.
- Power Distribution by 25W Increments: Similar to the Power Distribution by Power Zones, the Power Distribution by 25W Increments simply puts each one second of power into a 25W training zone from 0 to the highest power output on the ride.
- Power Curve in Training Section: Similar to the Power Curves on your activities, the Power Curve in the Training section allows you to compare any two of your power curves. For example, you can compare the last six weeks to all of the previous years and see how you’re progressing.
Calculating Your FTP
We recommend you test for your FTP at least every few weeks to a month while you're training. Here are some tips to get the most out of your FTP testing:
- It's extremely taxing on your body (and your training program) to continuously push out 60-minute max efforts. It's also difficult to find a stretch of road where you can ride for 60 minutes uninterrupted and maintain a steady wattage. Thus, the easiest way to calculate your FTP is to test your best average power for 20-minutes. We believe 20 minutes is enough time to stress the same physiological systems as a 60-minute effort would and it is easier to consistently do within your season.
- Try to reproduce the same conditions each test, for example, the same stretch of road or same trainer/rollers.
- Make sure you are fresh (the previous few days should be light in terms of training load).
- Properly warm-up.
FTP Management in Settings
- On the web, go to your Settings page by hovering over your profile picture in the top right and selecting Settings.
- Click on the My Performance tab on the left side of the page.
- Click to edit under Functional Threshold Power towards the bottom of the page.
- On the mobile app, navigate to your Profile and select the option to Edit.
- Enter your Functional Threshold Power in the appropriate field under Performance Potential.