Understanding your workout summary Follow

If you connect a heart rate sensor or power meter during your ride, we will track your performance. At the end of the ride, we provide you with a workout summary. You can find all previous workout summaries by tapping the burger menu, then "workout history".

The following data will be explained below:

1. Performance Score
2. Watt, RPM and Heart Rate Values
3. Performance Summary
   1. Start time
   2. Duration
   3. Avg. HR
   4. Max. HR
   5. Avg. RPM
   6. Max RPM
   7. Distance
   8. Avg. km/h
   9. Total kcal
   10. Avg. kcal/h
4. Performance Power
   1. Avg. Watts
   2. Max Watts
   3. W/kg
   4. TSS
   5. IF
   6. 5 sec. Avg.
   7. 1 min. Avg.
   8. 5 min. Avg.
   9. 20 min. Avg.
   10. 60 min. Avg. 

1. Performance Score

The performance score is shown on the first page of your summary if you have completed a workout profile from our library. The page will show your score at the top, the profile you were asked to follow and below, the zones you actually hit when trying to follow the profile. If the two profiles are identical, you get a 100% score. This indicates you followed the training exactly as it was intended by the instructor. If you go too high or too low in any of the intervals, the performance score will drop below 100%. It is, therefore, not possible to get a score above 100%. You should always aim towards a 100% score in any workout.

2. Raw values on POWER, RPM and HEART RATE

This page shows all data we receive from connected devices in raw values. If %FTP is set as the training parameter, then you will see a dotted line indicating your FTP/Threshold and a line to show the average power for that ride. The same will be visible for Heart Rate, while RPM will show just the average line. In the image above, no heart rate device was connected.

3. Performance Summary

This page lists the following information:

Start time:
The time you started your ride.

Duration:
The length of your workout.

Avg. HR:
The average heart rate for the workout.

Max HR:
The maximum heart rate measured during the workout.

Avg. RPM:
The average RPM for the workout.

Max RPM:
The maximum RPM measured during the workout.

Distance:
The total distance calculated for the workout.

Avg. km/h:
The average speed during the workout measured in kilometres per hour. 

Total kcal:
The total amount of calories burned during the workout.

Avg. kcal/h:
Average kilocalories burned per hour.

4. Power Performance

This page lists the following information:

Avg. Watts:
The average Watts you have produced during the workout.

Max Watts:
The highest Watt output you reached during the workout.

W/KG:
The average Watts you have produced per kilogram of body weight.

TSS:
TSS (TRAINING STRESS SCORE) estimates the amount of stress placed on the body when you work out based on the training intensity and duration. For example, cycling at 100% FTP for an hour is equivalent to a TSS of 100. Training for longer than one hour can result in a TSS greater than 100, even if the intensity is less than FTP. (To learn more, read this article.)

IF:
IF (INTENSITY FACTOR) is a number used when training with power to represent how intense a workout is. The higher the number, the more intense it was. IF is the ratio between your normalised power and your FTP. Normalised Power (NP) is used instead of average power to give a better idea of how hard the workout was.
If you consider two different workouts: The first workout is a 1-hour steady-state workout at 200 Watts in average, and the second workout is an interval training session with high-intensity intervals and recoveries; this workout's power average is also 200 Watts. But the effect of these two workouts are very different even though the average Watts are the same. NP uses an algorithm to better establish the true cost of that workout. It is this number that is used as a ratio to your FTP to add IF.

FTP is your 1-hour level, so we know that we can’t go harder than our Functional Threshold Power longer than 1 hour. Based on this information, our IF can’t be higher than 1.00 from our 1-hour workout or race. If your IF number goes above 1.0, then your FTP needs to be adjusted.

5 sec. avg.:
The best 5-second rolling average watts during your workout.

1 min. avg.:
The best 1-minute rolling average watts during your workout.

5 min. avg.:
The best 5-minute rolling average watts during your workout. If a 5-minute FTP test is performed during the workout, then 85% of this number is equal to FTP.

20 min. avg.:
The best 20-minute rolling average watts during your workout. If a 20-minute FTP test is performed during the workout, then 95% of this number is equal to FTP.

60 min. avg.:
The best 60-minute rolling average watts during your workout.