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HOW DO I TRACK WATTS IN CYCLING TRAINING?
Tracking watts—the measurement of power output in cycling—has transformed training from guesswork into precision. Power-based training helps cyclists gauge effort, monitor fitness, and execute structured workouts. By understanding watts, riders can train at the right intensity, pace races effectively, and track improvements over time. This article explores how to track watts in cycling training using tools, methods, and best practices.
Understanding watts and power metrics
Watts measure how much energy a cyclist produces at the pedals, providing an objective indicator of performance. Unlike heart rate, which can be influenced by fatigue, stress, or temperature, power data reflects actual output in real time.
Core power concepts
Cyclists often use metrics like Functional Threshold Power (FTP), which estimates the maximum power sustainable for an hour, and Normalized Power (NP), which accounts for variable efforts during rides. Training Stress Score (TSS) combines intensity and duration, helping riders manage training load and recovery.
Why watts matter
By training with power, riders can target specific energy systems: endurance at 55–75% FTP, tempo at 76–90%, threshold at 91–105%, and VO₂ max at higher percentages. This precision ensures each session delivers the intended physiological benefit, maximizing limited training time.
FTP as a benchmark for training zones
NP to reflect variable race-like conditions
TSS to manage training load over weeks
Watts provide objective, real-time feedback
Understanding these power metrics is the first step toward structured, data-driven cycling training.
Tools for tracking watts
Accurate watt tracking requires the right tools. Cyclists now have access to a range of devices that measure power, from crank-based systems to pedals and hubs. Choosing the right one depends on budget, compatibility, and training needs.
Power meters
Power meters measure force applied to the drivetrain, converting it into watt readings. Options include crank-based (e.g., SRAM, Quarq), pedal-based (e.g., Garmin Vector, Favero Assioma), and hub-based systems. Pedal meters are versatile across bikes, while crank and spider meters provide consistent accuracy for dedicated setups.
Head units and software
Cyclists use bike computers like Garmin or Wahoo to display power data in real time. Training software such as TrainingPeaks, GoldenCheetah, or Zwift analyzes data post-ride, providing insights into trends, fatigue, and performance improvements.
Pedal-based meters for portability and easy installation
Crank-based systems for accuracy and reliability
Head units to track watts during rides
Software for in-depth analysis and progress tracking
Combining hardware and software ensures riders not only record watts but also translate them into actionable training insights.
Applying watts in structured training
Tracking watts is only useful if applied in structured training. Power-based workouts allow cyclists to target precise adaptations, measure progress, and optimize performance across disciplines.
Building workouts by zones
Cyclists can design workouts based on power zones. For example, endurance rides stay at 60–70% of FTP, while interval sessions push into threshold or VO₂ max zones. Repeating these sessions consistently raises FTP and overall performance capacity.
Tracking progress over time
Progress is measured by retesting FTP every 6–8 weeks and analyzing long-term TSS. Comparing normalized power across similar rides reveals improvements in fatigue resistance and efficiency. Riders can also evaluate race performance by reviewing average watts sustained over decisive climbs or time trial segments.
Use power zones for precise workout targeting
Retest FTP regularly to adjust zones
Track long-term training load via TSS
Review power data post-race for insights
When applied strategically, watt tracking transforms cycling training into a science-driven process that maximizes results.
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