What is FTP and why does it matter?

FTP (Functional Threshold Power) is the highest average power you can sustain for approximately one hour. It is the most important single metric for cyclists — your power zones are calculated from it, and tracking FTP progression shows your fitness gains.

How do I test my FTP?

The most common test is a 20-minute all-out effort: multiply the average power by 0.95. Alternatively, use an 8-minute test (multiply by 0.9) or a ramp test (last completed step × 0.75). Use our FTP Calculator to crunch the numbers.

How does FlipMP track cycling training?

FlipMP syncs data from Garmin, Wahoo, Zwift, Strava, and Polar. If you ride with a power meter, it calculates TSS (Training Stress Score) from power data for accurate load measurement. Without power, it uses heart rate-based methods.

What is the difference between base, build, and peak training phases?

Base: high volume at low intensity (Zone 2) to develop aerobic engine. Build: introduce more intensity (sweet spot, threshold) while maintaining volume. Peak: reduce volume, maintain intensity, sharpen for target event. Taper: recovery week before race.

Is indoor cycling (Zwift/trainer) as effective as outdoor?

For aerobic fitness development, indoor training is equally effective and often more time-efficient. Outdoor riding develops bike handling, terrain adaptation, and mental skills. Most cyclists benefit from mixing both, especially in winter.

Cycling: The Complete Training Guide

FTP, power zones, periodization, and AI coaching for cyclists and triathletes.

Training with power: why it changes everything

Power meters transformed cycling training. Unlike heart rate, which lags and responds to temperature, fatigue, and caffeine, power is instant and objective. A 250W effort at any time is a 250W effort — no ambiguity.

Even without a power meter, understanding power-based training principles helps you structure workouts correctly. If you ride with a smart trainer, you already have power data — make it work harder for you with FlipMP.

The 7 cycling power zones

All percentages are of your FTP. Use our FTP Calculator to find your zones.

Zone	Name	% FTP	Best used for
Zone 1	Active Recovery	<55%	Recovery rides
Zone 2	Endurance	56-75%	Base building, long rides
Zone 3	Tempo	76-90%	Aerobic development
Zone 4	Threshold	91-105%	FTP intervals, sweet spot
Zone 5	VO2 Max	106-120%	3-8 min intervals
Zone 6	Anaerobic	121-150%	30s-2 min efforts
Zone 7	Neuromuscular	>150%	Sprints, jumps

Periodization: base, build, peak, taper

Base (12-16 weeks)

High volume, low intensity. 80% of rides in Zone 2. Builds the aerobic engine that everything else depends on. Many athletes skip this and wonder why they plateau.

Key workouts:

• 3-5 hour Zone 2 rides

• Weekly long ride

• Cadence drills

Build (8-12 weeks)

Introduce intensity. Sweet spot and threshold work while maintaining aerobic volume. This is where fitness transforms into race-ready performance.

Key workouts:

• Sweet spot intervals (88-94% FTP)

• 2×20 min threshold blocks

• VO2 Max repeats

Peak (4-6 weeks)

Race-specific intensity. Reduce volume 20-30%, maintain intensity. Short high-power efforts, race simulations. Body is fresh but fit.

Key workouts:

• Race simulation rides

• Over/under intervals

• Short sprint work

Taper (1-2 weeks)

Volume drops 40-50%. Intensity maintained with short, sharp efforts. The goal is to arrive at race day fresh, not to build more fitness.

Key workouts:

• Short activation rides

• 2-3 high-intensity minutes

• Mostly recovery

Indoor vs outdoor cycling

Indoor advantages

• Time-efficient (no coasting, no traffic)
• Precise power control for structured work
• All-weather, any time of day
• ERG mode for perfect interval execution
• Zwift gamification keeps it engaging

Outdoor advantages

• Bike handling and descending skills
• Variable terrain builds different fitness
• Mental engagement and motivation
• Race-specific conditions
• Less mental fatigue for long sessions

Tracking cycling with Flip My Performance

✓Syncs from Garmin, Wahoo, Zwift, Strava, and Polar

✓Power-based TSS calculation for accurate training load

✓FTP progression tracking over time

✓Zone distribution analysis per ride and per week

✓Cross-sport load: how your cycling affects your running

✓For triathletes: combined swim + bike + run TSS view

Cycling FAQ

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