Active Recovery Zone: zone used for recovery from hard workout out from day before or used as a cool down at the end of a workout. 50-55% of FTP
Acute Training Load (ATL): the overall quantity (i.e., combination of frequency, duration and intensity) of training that you have performed recently (during the past week or two).
Anaerobic Capacity: the overall quantity of work that an athlete can perform by relying solely on anaerobic metabolism.
Anaerobic Threshold (AT) / Lactate Threshold (LT): The exercise intensity at which the release of lactate into the blood first begins to exceed its rate of removal so that it begins to accumulate into the person’s blood.
Beats Per Minute (BPM): unit of measurement of an individual’s heart rate in number of heart beats per one minute.
Cadence: the revolutions per minute (rpm) of the cranks at which you pedal.
Calorie: a quantity of food capable of producing such an amount of energy.
Chronic Training Load (CTL): the overall quantity (i.e., combination of frequency, duration and intensity) of training that you have been performing over a substantial period of time – for example, several months or more.
Distance: the extent or amount of space covered throughout a given workout – Often measured by miles or kilometers with regard to cycling
Duration: the length of time covered throughout given workout, interval, etc.
Elevation: the altitude of a place above sea level.
Elevation Gain: the total vertical distance in feet or meters traveled or climbed over a given distance ridden.
Endurance Zone: zone used to build endurance base and enhance aerobic fitness/stamina. 65-75% of FTP
Functional Threshold Power (FTP): The highest power output, in watts, that an athlete can sustain at a steady state for approximately one hour.
Functional Threshold Heart Rate (FTHR): In accordance with FTP, FTHR is The highest heart rate output, in BPM, that an athlete can sustain at a steady state for approximately one hour.
Intensity Factor (IF): the ratio of the normalized power to the rider’s functional threshold power (FTP)
Joule: the unit of work or energy, equal to the work done by a force of one newton when its point of application moves through a distance of one meter – Unit of power measured by watts multiplied by time in seconds
Kilojoule: measurement of energy equal to 1000 joules
Lactate Threshold (LT) / Anaerobic Threshold (AT): The exercise intensity at which the release of lactate into the blood first begins to exceed its rate of removal so that it begins to accumulate into the person’s blood.
Maximal Heart Rate: the maximum rate at which your heart can beat per minute
Neuromuscular Power Bursts: short, high intensity efforts usually lasting less than 10 seconds
Normalized Power: An estimate of the power the rider could have maintained for the same physiological "cost" if the output power was constant.
Overtrained: a chronic state of fatigue and diminished performance due to excessive training.
Percent Grade: a measure of the steepness of a climb
Power Intervals: used to elicit improvements in strength as well as Vo2 max, this zone is performed at power intervals over FTP. 120-130% of FTP
Rate of Perceived Exertion (RPE): an individual's rating of effort or intensity typically scored on a 1 to 10 scale where 1 is equal to rest and 10 is equal to a maximal or all out effort.
Steady State Zone: zone aimed at raising an athlete’s FTP. This is performed at just under FTP wattage. 98% of FTP
Tempo Zone: sub-threshold zone where cyclists ride in more than any other. This zone is more intense than endurance pace, but less than threshold and greatly benefits muscular endurance. 76-90% of FTP
Training Stress Score (TSS): A composite number that takes into account the duration and intensity of the workout to arrive at a single estimate of the overall training load and physiological stress created by that session.
Training Stress Balance (TSB): the balance between fitness and freshness with fitness based on training stress or training load, which can be renamed “form”.
Training Zones Defined: This is the 7-zone system Kinetic uses with the inRide Watt Meter Application
- Zone 1: Active Recovery – used for recovery days after a hard workout days or used as a cool down at the end of a workout = < 55% of FTP
- Zone 2: Endurance – used to build an endurance base and enhance aerobic fitness/stamina = 56% - 75% of FTP
- Zone 3: Tempo – the sub-threshold zone cyclists will ride in more than any other. This zone is more intense than endurance pace, but less than threshold pace and greatly benefits muscular endurance = 76 - 90% of FTP
- Zone 4: Lactate Threshold – training in the Steady State zone targets raising an athlete’s FTP. Workouts are performed just over and/or just under FTP wattage = 91% - 105% of FTP
- Zone 5: VO2 Max – used to elicit improvements in strength and VO2 max = 106% - 120% of FTP
- Zone 6: Anaerobic Capacity = 121% - 150% of FTP
- Zone 7: Neuromuscular Power = maximum effort
Watts: unit used to measure/express power output at a given time while cycling – Unit of power equal to joule output per second.
W/Kg (Watts per kilogram): a cyclists power-to-weight ratio determined by wattage output per kilogram of body weight.