Blog · Data & metrics

Tips and advice
for every cyclist.

We hope you find something useful here.

Data & metrics

FTP Isn't Everything — What Is FRC (Functional Reserve Capacity) and How to Train It?

· 6 min read

FRC is the work (kJ) you can do above FTP until exhaustion. How it differs from FTP, typical 10–30 kJ values, and concrete intervals to build it.
Data & metrics

Pedaling Efficiency (Torque Effectiveness) — Will a "Round Pedal Stroke" Give You Free Watts?

· 6 min read

Torque Effectiveness and Pedal Smoothness: what they really measure, why consciously pulling up gives no free watts, and how to use these metrics.
Data & metrics

Power-to-Heart-Rate Ratio (EF — Efficiency Factor) — How to Track Aerobic Base Progress

· 6 min read

Efficiency Factor = NP / average heart rate. How to compute EF, typical values, how much it rises after a base block, and how not to mistake noise for progress.
Data & metrics

How Many Hours a Week Do You Need to Train to See Progress?

· 6 min read

Volume thresholds: 3 h maintenance, 4–6 h real FTP progress, 8+ h full development. What matters more than hours and how to check the dose works.
Data & metrics

Trainer Calibration (Spindown) — Why Your Numbers Are Worthless Without It

· 6 min read

Spindown step by step: why a trainer drifts with temperature, how and when to calibrate, and what to do when power jumps between sessions.
Data & metrics

Room Temperature and Ventilation vs. Power — How a Hot Room Kills Your Watts

· 6 min read

Above 24°C with no fan you lose 5–15% of power: the cardiac-drift mechanism, what a fan is worth, the optimal room temperature and a practical setup.
Data & metrics

ERG Mode Death Spiral — What the Charts Show and How to Prevent It

· 6 min read

ERG death spiral: why falling cadence makes the trainer pile on resistance until you stall, how to spot it on the chart, and 4 ways to prevent it.
Data & metrics

The 4DP Test (Power Profile) — How to Identify Your Weaknesses Mathematically

· 6 min read

4DP: NM (5 s), AC (1 min), MAP (5 min), FTP (20 min) — how four numbers describe your rider profile, what ratios are typical and what to train.
Data & metrics

Intervals 4×8 min vs. 5×5 min — What the Research and the Numbers Say About Building VO2max

· 6 min read

4×8 min or 5×5 min for VO2max? Comparing time-in-zone, target power and TSS, and when to pick each protocol on the indoor trainer.
Data & metrics

FTP Indoors vs Outdoors — Why the Trainer Feels Harder

· 4 min read

Same watts, but you suffer more on the trainer? Where the gap comes from — cooling, inertia, motivation — and how to close it.
Data & metrics

Over-Unders — How to Train Your Legs to Handle Burning Lactate

· 6 min read

Over-Unders on the trainer: exact power over and under FTP, why they train lactate clearance, and how to set a 3×12 min protocol without overcooking it.
Data & metrics

How to Plan a Recovery Week with the TSS Chart in Front of You

· 6 min read

Recovery week by the numbers: how much to cut weekly TSS, how to steer TSB on the PMC chart, and how to tell recovery actually worked.