Culture

We often get asked questions about VO2 max, and it can be difficult to understand the value of knowing yours. In this article, we want to tell you everything you need to know about VO2 Max and how you can use it. Here’s what we're going to discuss:

-	**What is VO2 Max?** 
-	**How Is VO2 Max Measured?** 
-	**Is VO2 Max Important?** 
- **How Do I Improve My VO2 Max?**


## What is VO2 Max?

VO2 Max is also known as your **Maximal Oxygen Uptake**. It’s a measurement of the amount of oxygen you can use during intensive exercise. A lot of people use it as an indication of [cardiovascular fitness and aerobic capacity](https://health.ucdavis.edu/sports-medicine/resources/vo2description). 

Oxygen is a vital part of the breathing process and is needed to fuel the body. Without it, we would struggle to literally do anything. When it comes to exercise, the more oxygen we can get, the further we can push ourselves, and the better we are able to perform.
 
Cyclists are known to have VO2 Max scores which are literally off the scale compared to estimates of the regular population. The higher your VO2 Max score, the better you can hold high-intensity exercise. In real-world terms, it means the longer you can power up that climb or the stronger the last few minutes of that TT you're riding. 


## How Is VO2 Max Measured?

VO2 Max is measured in **ml/kg/min** and then converted to METS. It looks like this: 1 MET is equivalent to **3.5 mL 02 / kg x minutes**. This means millilitres of oxygen per kilogram of body weight per minute. Basically, it means the amount of oxygen a person intakes and utilizes during high-intensity exercise. 
 
![VO2max_blogpost2.jpg](https://storage.googleapis.com/cdn.virtualtraining.eu/cms/VO_2max_blogpost2_ef78b3e074/VO_2max_blogpost2_ef78b3e074.jpg)

## What’s a VO2 Max test?

You've probably seen adverts or read articles and seen a picture of athletes wearing clear masks on treadmills and exercise bikes. This is more than likely a picture of someone doing a VO2 Max test. 

A standard VO2 Max test ([Spiroergometry](https://pubmed.ncbi.nlm.nih.gov/23847911/)) lasts around 8 to 12 minutes. The intensity continually ramps higher and higher until the participant reaches full exhaustion or the test ends. The mask is designed to measure the oxygen, and the testee will also wear a heart rate monitor, and physiological responses such as blood pressure, ECG and respiratory gases (oxygen and carbon dioxide levels).are also recorded. Cyclists from pro peloton usually undergo Spiroergometry after pre-season preparation or when needed. Factors like injury or upcoming races are important to consider, so the frequency can vary. If you want to discover the level of your VO2 Max we recommend visiting a local sport clinic or gym who can help you not just with the measurement, but also with an explanation and personalized tips for improvements.

![VO2max_blogpost3.jpg](https://storage.googleapis.com/cdn.virtualtraining.eu/cms/VO_2max_blogpost3_a75d1c1105/VO_2max_blogpost3_a75d1c1105.jpg)


## What’s a good VO2 Max result?

A good VO2 Max result depends on many things, such as age and fitness level. Here’s a good example of some average values for men and women from 20 to 79 years old. These charts and data came from [Healthline](https://www.healthline.com/health/vo2-max#averages). 

**Male**
![VO2max_blogpost4.png](https://storage.googleapis.com/cdn.virtualtraining.eu/cms/VO_2max_blogpost4_c827eb4833/VO_2max_blogpost4_c827eb4833.png)

**Female**
![VO2max_blogpost5.png](https://storage.googleapis.com/cdn.virtualtraining.eu/cms/VO_2max_blogpost5_c613d4c595/VO_2max_blogpost5_c613d4c595.png)

The results above are focused on 'ordinary' people. When you get results from pro cyclists, they are much higher. A World Tour Pro cyclist will be between 75 and 90 METS. This means they can take in a phenomenal amount of oxygen and utilize it properly. 


## Is VO2 Max important?

Many often ask us if VO2 Max is important for a cyclist. Well, it definitely is, and even in daily life, is valuable data to know. Here’s why you might want to learn your VO2 Max:

#### A strong indication of health and fitness

Generally, the higher your VO2 Max is, the better your [health and fitness level](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4836566/) will be. A higher VO2 Max is associated with a lower risk of chronic diseases such as obesity and diabetes. Another common thing for people with a high VO2 Max is they have a much lower risk of heart attacks, high blood pressure and strokes. 

#### A reliable measure of endurance performance

Cyclists with a high VO2 Max can generally perform much better than cyclists with a low VO2 Max. They have the ability to work at higher capacities and also hold it for much longer. It’s a test often done on cyclists who might be trying out for a professional team or to see if their training is working. 


## How Do I Improve My VO2 Max?

[To increase VO2 max](https://www.youtube.com/watch?v=NlbqkKFgBhw), you should incorporate high-intensity interval training (HIIT) and aerobic interval training (AIT) into your weekly routine. Here are a few examples of training sessions that target VO2 max improvement:

-	**HIIT:** 
○	Warm-up: 10 minutes of easy cycling to gradually increase heart rate. 
○	Main workout: 8 sets of 20 seconds all-out cycling sprints followed by 10 seconds of rest (total of 4 minutes). 
○	Cool down: 5-10 minutes of easy cycling to gradually lower heart rate. 
-	**AIT:** 
○	Warm-up: 10 minutes of easy cycling to gradually increase heart rate. 
○	Main workout: 4 sets of 4 minutes at high intensity (around 85-90% of maximum heart rate) followed by 3 minutes of active recovery at low intensity (around 50-60% of maximum heart rate). 
○	Cool down: 10 minutes of easy cycling to gradually lower heart rate. 

Training sessions for VO2 Max are not always easy to perform while riding outside, due to many aspects like route profile, traffic, time etc. It's easier and more effective to do them on a turbo trainer on ROUVY. Our two favorites are the VO2 Max Booster and the VO2 Max Maximiser (found in the Workouts section of the ROUVY app) . 

 
![VO2max_blogpost6.jpg](https://storage.googleapis.com/cdn.virtualtraining.eu/cms/VO_2max_blogpost6_1245586a81/VO_2max_blogpost6_1245586a81.jpg)

These short and sharp sessions take you to high levels of intensity, which are still sustainable. If you want to boost your VO2 Max, then these are where you will want to start. 


## A Final Note

As cyclists, we're constantly looking for ways to improve our performance and push our limits. 
VO2 max is a crucial parameter for helping cyclists to do this, providing scientific insights into aerobic capacity and endurance potential. By understanding its significance and incorporating targeted training strategies, you can optimize your cycling performance and take your riding to new levels. Remember the key factors to unlocking VO2 max potential are consistency, personalized training and progressive overload. Keep going!

Workouts in particular are an ideal way of building your cycling strength and endurance and ROUVY [has a wide selection](https://rouvy.com/news/workouts-are-now-part-of-rouvy) for you to try on your indoor trainer. Good luck!

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Beyond The Basics, Exploring VO2 Max!

Rouvy guide

Returning to riding outside you can be a bit of a strange transition, and it’s easy to make it tough for yourself. In this article, we wanted to give you our top tips when returning to the road in spring and also speak about the benefits of having a turbo trainer all year round. 

![Alt](https://cdn.rouvy.com/blog/481/From-Trainer-To-Terrain-blogpost2hkb9.jpg)

 
## What Should You Be Doing Before Riding Outdoors?

### Make Sure To Check Your Bike

The first thing you are going to want to do before getting the bike off the turbo and road ready is to check it. It’s important to ensure your bike is as safe as possible, as the turbo trainer can wear it out in places you might not think to look. We highly recommend checking:

**1.	Your chain, chainrings, cassette are not worn** 
**2.	Your brakes are in full working order** 
**3.	Under the tape of your handlebars you have no corrosion from sweat** 
**4.	Everything is tightened and torqued correctly** 
**5.	Your tires are in good condition and if tubeless you have sealant in** 
**6.	You have a working set of tools and spares ready** 
**7.	The gears shift as they should and are indexed correctly** 
**8.	The bearings all run smoothly and don’t need replacing** 

We also highly recommend visiting a bike shop in spring to have your bike ready for the upcoming months of good weather. This is the best time to do it as you don’t want to be waiting for repairs while the sun is shining.



### Remember You're On Roads

Although this goes without saying, for many of us, it is easy to forget. When you leave the turbo trainer, it’s important to remember that you’re now out on the roads sharing it with other riders, cars, lorries, and van drivers.

It’s a good idea to get some high-visibility clothing on and just be continuous with the extra people around you. It’s important to be safe and be seen at all times.

![Alt](https://cdn.rouvy.com/blog/481/From-Trainer-To-Terrain-blogpost3v9zv.jpg)

 
### Go Steady To Build Your Endurance

It’s really easy to grab your bike off the turbo trainer and get straight into those longer rides and wonder why they are feeling so much more challenging than the previous season. Well, this happens to many cyclists, and it comes down to your body adapting more to shorter, high-intensity sessions over winter.

We highly recommend building up the sessions when you first get outdoors. Slowly upping your mileage and ride time week by week comes with many benefits, such as injury prevention and better body adaptations, and it’s a much more comfortable process. 

**If you are looking for some inspiration to get back on your bike building endurance, check out our [Training Plans.](https://rouvy.com/workouts)**

### Find Your Technique

When you’re on a turbo training, smashing out those ROUVY sessions, you might not know that your technique is slightly different from riding outdoors. You have a lot more structure on the trainer being in a fixed position, and it doesn’t require you to move around the bike as you would be outdoors. 

When you get outdoors, it’s good to take a few rides to get your technique and rhythm back. Getting used to engaging the core more, stretching into those aerodynamic positions, and getting used to balancing properly again takes time but is worth doing. We highly recommend not getting straight back into hard cornering. 

### Manage Your Intensity 

The turbo trainer typically has much shorter sessions with much more intensity. When you're out on the roads, you typically don’t have the same experience. Many cyclists outdoors find themselves pedaling less, getting breaks in traffic, and relaxing going down hills. 

When you go outdoors for the first few rides, it's important to think more about your intensity. You might be used to a much higher level and end up burning out before getting home, or you might need to work harder. 

### Get The Clothing Right

Clothing is vital to riding outdoors well. A common error so many cyclists make is going out with a small rainproof on expecting to feel as warm as they do on the turbo trainer when this definitely isn’t always the case. 

It’s important to get your clothing right when coming into spring. A decent rainproof, some bib tights, a thick cold weather jersey, and some decent gloves can be the difference between suffering or having a good ride out with friends.

### Don’t Forget Your Supplies

One thing the turbo trainer is amazing at doing is making your bike much more reliable. You don’t suffer from punctures, don’t require spares, don’t need to carry food, and if you do need anything, it’s generally never more than a few meters away. 

When you leave to go outside, ensure you have everything you need. Multi-tool, tire levers, inner tubes, and all the food and water you need to complete your training session. It’s easy to get back and just be completely unorganized. 

### Don’t Pack Away The Turbo

It’s important not to pack away the turbo straight away. Although you might have a decent week of weather coming up in spring, there’s always a possibility of the bad weather returning and stopping your training progress. 

Having a trainer as a backup will help you get those training sessions in and stop you from suffering too much in poor weather. Next, we will discuss the benefits of having a turbo trainer all year round. 
 
![Alt](https://cdn.rouvy.com/blog/481/the-benefits-blogpost4vgot.png)

## The Benefits of having a Turbo Trainer With ROUVY All Year Round

When the weather starts getting better, many cyclists pack the turbo trainer up, when we don’t always think this is a great idea. Here’s why some of the best cyclists choose to run a turbo trainer all year round.

### Better Training Sessions

Turbo trainers offer the most effective training when it comes to structuring. They are by far the best way to do interval and power-based sessions compared to trying to do them on the road.

### Never Miss Your Training

Even in summer, there will be times you will struggle to get on the bike. The weather might be awful, or you might need to be home. Having a turbo trainer ready means you never miss a session.

### It’s Great For Testing

Having a turbo trainer with ROUVY at home means you can properly test your fitness regularly to ensure that you are making improvements. 

### It’s Incredibly Convenient

A big part of having a turbo train is convenience. You can train any time of day, no matter the weather, and you require very little space. 


## A Final Note
Turbo training is a great way to stay fit and enjoy cycling all year round. It doesn’t mean you need to stop when spring and summer come around. There are a huge amount of benefits to having ROUVY all year round, and we highly recommend keeping it even in summer.

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From Trainer To Terrain - Our Top Tips To Be Ready For Spring Riding

Here at ROUVY, we often get asked, “How do I climb like a professional?” This article will tell you everything you need to know, from climbing techniques to how to build fitness and strategy advice.

![Road cyclist climbing on a quiet mountain road](https://cdn.rouvy.com/blog/481/1zb97.jpg)

## Mastering hill climbing technique

Before we speak about how to climb a hill perfectly, it’s important to understand the basics of climbing technique. Here’s what you need to be thinking about:

![A cyclist getting a bike fitting at a bike shop](https://cdn.rouvy.com/blog/481/2l755.jpg)

### Body Positioning

Firstly we recommend a [bike fit](https://rouvy.com/blog/correct-bike-fitting) to make you more efficient. The process of a bike fit is where a professional will adjust the saddle height, reach, stack, and even cleat position to ensure you transfer the most power and stay injury free. 

When in a seated climb, you want to ensure the pressure is in the saddle and the power is all driving through the legs, not the hands. When standing, you want to be over the pedals leaning your body weight from side to side driving the pedals down.

### Cadence Control
When we speak about cadence, we are talking about the speed your legs move while cycling. It’s measured in RPM (Revolution Per Minute), and typically most cyclists sit between 60 and 100 RPM. The RPM is controlled by the bike’s gearing. If you are looking for a bike that is going to be excellent at climbing, you will want a bike with lower gear ratios. Click here to read more about [gear ratios](https://bicycle2work.com/best-gear-ratio-hill-climbing-road-bike/). 

Lower gear ratios means you have the ability to use high cadences on steeper climbs which [studies](https://europepmc.org/article/med/1435159.) have shown to be more efficient. The best place to learn where your most efficient cadences are is on the turbo trainer. 

### Improving pedaling efficiency

You can be in the right position and at the perfect cadence, but you still need to be pedaling efficiently. There’s a reason why when you look at professional riders, they look like they are gliding down the road at one with the bike.

When pedaling, it's important for the power to be consistent and the motion to be silky smooth. There’s no point in hammering the pedals in an aggressive motion. It should feel fluent and natural. The more you train like, the better you will climb. 

![Cyclist on a turbo trainer indoor riding](https://cdn.rouvy.com/blog/481/3ov2w.jpg)

## Hill climbing training tips

When it comes to hills, it can be difficult to know how to prepare for them. You might not live near any inclines or generally might not know how to prepare. Here's our advice.

### Training For Power

A great way to get your body ready for the climbs is to get into doing some power sessions. When you train for hills, you need to increase the intensity. High-power work pushes your body to levels well above what you might be used to raising your fitness. Power is measured in Watts and a metric worth reading about here in our [Watts article](https://rouvy.com/blog/what-are-watts).

ROUVY is full of excellent sessions which can help build up the intensity of the training. Increasing the power you can produce, and the intensity at which you can work will improve your fitness. Climbing will get much easier for you, and if it isn’t easier, you will be getting up inclines much faster. 

### Training For Endurance

Getting up a hill isn’t always about the power you can produce, but it’s also about how long you can produce it for. Not all hills are 20 or 30 seconds. Some can last for minutes, and mountains such as the [Taiwan KOM](https://rouvy.com/blog/taiwans-bucket-list-epix-climb-capturing-the-spirit-of-the-kom) can last hours. Building your aerobic fitness and endurance is vital to becoming a better climber. 

It doesn’t mean you must be out riding 6 hours a day, but a well structured 2-3 hour turbo session can give a similar adaptation. Some of the best results for riders come from sitting at 70% of their FTP for 2 to 3 hours regularly. To understand more about FTP check out our article on [FTP Essentials](https://rouvy.com/blog/the-essential-of-ftp).

**A great training session from ROUVY for power and endurance is our [Hilly Endurance Ride](https://my.rouvy.com/workouts/detail/542753)**

### Training For Strength

Climbing a hill puts a lot of pressure on the legs. The steeper the incline, the more pressure on muscles, tendons, and ligaments. Many pro cyclists turn to strength training to enhance the power and increase the durability of their legs when it comes to taking them to their limits. 

Exercises like squats, lunges, and deadlifts are amazing ways to improve your power and durability. They also can help produce more muscle mass, increase your range of motion and flexibility. 

![Cyclist climbing a hill being chased by other cyclists](https://cdn.rouvy.com/blog/481/4jdc9.jpg)

## Hill climbing strategy tips

What a lot of people don’t know is when a professional is climbing, they are not just on the limit giving everything they can. They are also thinking about strategies to conquer the climb.

### Pacing Is Key

The best climbers are excellent at pacing. They know how much effort they can give depending on if it is a steep or gradual climb. When a good pacer hits the top, they still produce the same power as at the bottom, with fuel left in the tank spare for a good descent. Understanding your riding paces and how long you can sustain them is important. 

Pacing is something cyclists struggle to learn. Using a turbo trainer and keeping an eye on your heart rate, power, and how you feel does wonders to help you understand what effort your body can sustain for a certain amount of time. 

### Choosing seated or standing positions

The position you adopt while climbing a hill can impact your performance. You will see professional cyclists strategically transitioning being seated and standing at the right times to gain an advantage over their competition.

Staying seated on the longer climbs, which are lower gradients, and standing on the steep gradients is an efficient way to climb a hill. This is something you will see some professionals do on switchbacks. As they turn into the corner, they stand to compensate for the gradient of the corner.

### Fueling For Climbs

If you're planning a trip into the mountains and want to ride long days out, you must know how to [fuel right](https://rouvy.com/blog/nutrition-indoor-cycling) for the climbs. The best climbers have their nutrition dialed in and know not only when but also what to eat. 

When it comes to incline, you need energy and need it fast. Eating carbohydrate-rich foods which are high on the glycemic index are going to give you quick energy, which is going to help you on climbs. 

![Cyclist training indoors on the ROUVY application](https://cdn.rouvy.com/blog/481/52ph5.jpg)

## Preparing for hill climbs at home

Training at home on a turbo trainer using the ROUVY application is one of the best ways to become a better climber. Many cyclists prior to attempting challenging sportives or hilly races use ROUVY to prepare themselves for the workload. Here’s how ROUVY increases climbing ability:

- ROUVY has real routes and climbs to practice on so you know what to expect
- It offers the best training structure you can ask for
- Great to help you understand your pacing
- It offers constant resistance, unlike doing hill repetitions
- It can help you practice efficient positioning
- You can see where your most efficient cadences are
- It means you can train all year round and stay consistent no matter the weather
- You can practice fueling at home instead of out on the roads
- A turbo trainer is a great way to track your progress with the extra data
- Being indoors on a turbo trainer can increase pedaling efficiency 

There are many great tools you can add to your home trainer such as the [Wahoo Kickr Climb](https://uk.wahoofitness.com/devices/indoor-cycling/accessories/kickr-climb-buy) or the [Elite Rizer](https://www.elite-it.com/en/products/home-trainers/ecosystem-accessories/rizer). These can adjust the incline and decline of an indoor bike to match the virtual climbing you are doing. We highly recommend them as they add so much value to the indoor experience.

## A Final Note

A lot goes into being a good climber on the bike. It takes more than just powerful legs and a lightweight bike. It takes good technique, great fitness, and a race winning strategy. We hope you enjoyed our article and now know how to level up your climbing.


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How To Climb Like A Pro Cyclist

Training tips

Many people will use FTP to set goals. It’s also a great way to see how you fair up against your competition if you plan to race. In this article, we’ll be telling you everything you need to know about FTP. This is what we’re going to speak about;

- What is FTP
- How FTP is calculated
- The benefits of knowing your FTP
- How to improve your FTP
 

## What is FTP?
 
FTP stands for Functional Threshold Power. It is an estimation of the highest average power you would be able to sustain for an hour. It’s measured in Watts, which is a unit of power. To find out more about watts, check out our article on [what watts are.](https://www.google.com/url?q=https://blog.rouvy.com/en/525/what-are-watts&sa=D&source=editors&ust=1676540835848936&usg=AOvVaw2I3NQdNTMm3_35kq8QE5Ll)
 
## How is FTP Calculated?
 
FTP tests are not the most enjoyable of cycling workouts. They are typically very challenging, and you must go all in to score the highest you can. Generally, an FTP test is a warm-up, then 20 minutes of the highest average power you can hold and cool down. You can be sitting or standing, any cadence, but there are no breaks. It's just one solid work effort then we calculate at the end.
 
Here are some of our ROUVY tests that can determine FTP. You have three to choose from, and they only differ with the warm-up times. We recommend the longer warm-up you can do, the better, as it is better for the muscle and helps prevent injury.
 
![Alt](https://cdn.rouvy.com/blog/526/2DC97758-BF5F-42C9-81EE-C01AC5C6D9CD6av2.jpeg)
 
So after you have done your test and got the average wattage you could hold, you need to take that score minus 5%. So say that your FTP is 200w. It will drop to 190w.
 
You should be able to hold this final figure of 190w for an hour if you give everything. The best way to do a test is to go with ROUVY’s designed workouts. They will do all the calculations for you, and they can set all your zones up for any workout you want to do after.
 

## The Benefits of knowing your FTP
 
Many cyclists ask us, **“Why is it important to know your FTP?”**. Well, the FTP number can be such a huge benefit. Here’s why;
 
### Calculate your Training Zones
 
The first great benefit of knowing your FTP is defining your training zones. This means you can efficiently train with power. Here’s a great example of your power zones which can be defined using a chart like so.
 

![Alt](https://cdn.rouvy.com/blog/526/Screenshot-2023-02-16-at-9.55.449wt3.png)

 
 
A good example is if you were to do intervals, you could switch between **Zone 1 Rest and Recovery, Zone 3 Tempo Riding**, and **Zone 5 V02 Max**. This would be an excellent workout structure with your zones pre-calculated by ROUVY. This workout on the ROUVY application is called the V02 Max Booster.
 


![Alt](https://cdn.rouvy.com/blog/526/50E3F88F-463A-47B4-A6A4-668859B2C5376n63.jpeg)
 

### Measure Your Fitness Levels and Improvement
 
Your FTP is a great way to measure your cycling fitness level. There’s a good chance you want to know where you stack up against other cyclists. An FTP can tell you where you are physically, and it can be a great tool to see if you are ready to start racing if that's a goal of yours.
 
When looking for improvement, many coaches recommend doing an FTP test at the start of a training program and then at regular intervals throughout. This is a great way to see progress and understand that the training you are doing is actually working and making the correct adaptation on the body.
 
### Have a better pacing
 
Knowing what your FTP is can hugely help you with pacing. Suppose you are planning on longer races that are over 30 minutes. Then pacing plays an important part. If you know the wattage that is sustainable for a certain amount of time, you can apply that to ensure you're working at the correct level.
 
A racer that can pace well will finish a race strong. They know how hard to push to get to the end of the race with no energy left but not burnt out. One of the most challenging parts for cyclists is learning how to pace and understand energy management.
 
### To Work Out Your Watts Per Kilo
 
If you want to get a better, more accurate representation of how powerful you are as a cyclist, then knowing your WPK (Watts Per Kilo) is the way to go. To find out your watts per kilo, you need to take your FTP and divide it by your body weight as below;
 
**FTP / Body Weight in KG = WPK**
 
**200w / 80 kg = 2.5 wpk**
 
### How to improve your FTP?
 
We often get asked about how to improve your FTP to get stronger as a cyclist. ROUVY isn’t just an application to enter a virtual world. It offers amazing training plans and programs that can boost that FTP quickly. Here are some of our recommended training plans;
 
### Start Easy
 
If you are not looking for anything too aggressive, the[ Start Easy plan](https://www.google.com/url?q=https://rouvy.com/workouts/start-easy&sa=D&source=editors&ust=1676540835855639&usg=AOvVaw2qFH7T1NDJpj235lo0-Yu6) will be perfect for you. It’s 8 workouts over 4 weeks and is ideal if you are back from a break from cycling or new to doing structured training.
 
### Get Fitter
 
Next, we have [Get Fitter](https://www.google.com/url?q=https://rouvy.com/workouts/get-fitter&sa=D&source=editors&ust=1676540835856066&usg=AOvVaw1uOg7730ungoPCwvgKkWzD). This is a level up from Start Easy and offers 12 workouts over 4 weeks. This will push you, and some of the workouts will really get the heart pumping.
 

### Level Up

Say you're already quite fit but want to take it to another level. If so, [Level Up](https://rouvy.com/workouts/level-up?_ga=2.90809178.1161603241.1677663345-1863005696.1636630121&_gac=1.56974680.1677158546.Cj0KCQiAutyfBhCMARIsAMgcRJQpC4XeniNxHFvUNtOI2_4pty4YTJcXH-TgCs5aacaElG3c72I0nJQaAq5dEALw_wcB) could be the perfect program for you. Three workouts per week which are going to push you outside your comfort zone and give you the step up you need.
 
### Push Harder
 
If you are looking for a training plan to take you above and beyond what you thought you could do, then consider [Push Harder](https://www.google.com/url?q=https://rouvy.com/workouts%23pushharder&sa=D&source=editors&ust=1676540835856509&usg=AOvVaw16i2N-DQ-8jfO1aRg7d3DE). It’s 17 workouts over 6 weeks, pushing your fitness to the limit and getting you the improvements you need quickly.
 
 
## A Final Note
 
Knowing your FTP can be really helpful. It can give incredible structure for your training, help you understand the level of cyclist you are, and is such a benefit when it comes to pacing. We hope you enjoyed our article and are ready to get on the trainer and give 20 minutes of your finest.

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THE ESSENTIALS OF FTP

Wattage is one metric that will help you no matter what level of cyclist you are. This is something you might have discovered from using the ROUVY application. That little number in the corner which increases the harder you work. 
 
Watts can be a game changer when it comes to your training. This article will tell you everything you need to know about watts. 
 
- What are watts?
- How do we measure watts?
- How can Watts help your training?
- Considerations when training with watts
 

## What are Watts?
 
It all started in the late 1980s when professional cyclists and teams started experimenting with power. They realized the data was much more accurate and could help these riders ensure they had the perfect load on the body when training. Watts are the unit of power which measures how much energy you are producing on the bike. 
 
Unlike heart rate, watts are not affected by many influences, such as how much coffee the rider drank that morning, how well they slept the night before, and how warm the room might be. This is what makes power so special. It's incredibly accurate data that can be used in real-time when you're training.
 

## How do we measure watts?
 
Watts are a power measurement commonly used by cyclists to understand how well they can perform. The equation to get your watts is as follows;
 
   **Watts = Force x Velocity**
 

The force is how hard you are pressing on the pedals. A good way to understand force is tightening up a bolt on your bike. You need to ensure you have the correct amount of Newton Meters. This is the force that needs to be applied by the torque wrench. 
 
Velocity is the speed that force is applied to your pedals. In a cyclist's case, this will be your RPM or Cadence. The quicker you can apply the same force, the greater wattage you will be able to produce. 
 
Bring these two metrics together, and you get power. This is displayed as a wattage figure and can be viewed in real-time using a smart turbo trainer or power meter. You typically use a power meter or a smart turbo trainer to train with watts. 
 
These devices have something which is called a strain gauge. A strain gauge under force can tell you the load being applied. Then the power meter will measure the velocity. Combined together, they can give you your power figure in watts. Typically when looking at data from a power meter, you will see average power and normalized power.


 
![Alt](https://cdn.rouvy.com/blog/525/Screenshot-2023-02-07-at-16.16.52am8m.png)

### Average Power
 
The average power is when you look at the workout as a whole or a section of the workout. This pulls all the power data together and gives you the average wattage over the duration, taking into account rest and sprints, etc.
 

### Normalized power
 
Normalized power is different and something you won't see too often unless you are very serious about training. Normalized power looks at your workout overall and gives you an estimated power figure that could have been achieved if you were at a constant rate for the same metabolic cost. 
 

Do you want to know more? Read about the [physics behind watts.](https://www.thoughtco.com/power-2699001#:~:text=If%20work%20is%20done%20faster%2C%20power%20is%20higher.,force%20and%20fast%20in%20velocity.)
 

## How can Watts help your training?
 
Training with watts and heart rate is an incredible way to get fitter. Using power numbers, you can completely tailor a workout to you. When it comes to getting the best bang for your buck in training, it’s not about how hard you train but also how smart you are with that training. 
 
![Alt](https://cdn.rouvy.com/blog/525/8790039F-BFDC-48BD-9174-38D4688C09A2pgja.png)


 
To get the best out of training with power, it’s good to start by doing an FTP test. This is a small workout that lasts between 24 minutes and 40 minutes. The main goal of this workout is to give 20 minutes of the most power you can. You take the average number and -5%, which gives you an FTP Score. For example, say you held 200w, your FTP score would be 190w.
 

![Alt](https://cdn.rouvy.com/blog/525/307A83FC-8CE0-45D7-97F0-D6B8652BE620gr79.png)

 

 
Using this FTP score data, you could go into a workout such as the V02 max booster, where Rouvy will tailor the numbers to ensure you are working with the correct training load. In this workout, 55% FTP would be 105w, 75% FTP would be 143w, and 110% FTP would be 209w. So what watts do is let you train in zones like so;
 


![Alt](https://cdn.rouvy.com/blog/525/Screenshot-2023-02-09-at-9.39.09y16q.png)
 

So you have a perfect workout from ROUVY completely tailored to your strength that will produce the best training results. These are the kind of workouts the professionals are doing to get fitter and stronger. This is a prime example of training smarter, not harder. 

 

Find out more about [training zones.](https://blog.rouvy.com/en/525/111-ROUVY-COMES-WITH-7-TRAINING-ZONES)

 

## Considerations when training with Watts
 
Watts is a great way of understanding the power you can produce as a cyclist. Naturally, we question how we fare against other cyclists with this data. Before asking your fellow cycling club members how you compare, here’s what you need to know. 
 

### Weight makes a difference
 
Typically if you weigh more, the more power you can produce. Heavier riders generally can produce more watts. So a 6ft rider will have an easier time creating watts than a 5ft 4” rider. 
 
The better calculation to make to estimate who can produce more power is watts per kilo. This is your FTP divided by your weight in KG. We speak about this more in this article. 
 

### Accuracy is an issue
 
When buying a turbo trainer or power meter pedals, you will typically see they list the accuracy. On high-end turbo trainers, you will have them accurate up to 1% to 2%. On the more budget options, it could be 3% to 5%. 
 
Although it doesn’t sound like much, it makes a big difference. 5% of 300 is 15 watts, and that's a big amount in an online race. So if you are less, don’t take it too personally. 
 
### What does always equate to speed
 
Over my time as a cyclist, I have noticed that the performance some cyclists have indoors doesn’t always match what they can offer outdoors. I have seen many cyclists with very high FTP figures, but when it comes to riding outside, it’s a very different story. 
 
The same goes for the opposite side. Some cyclists generally have very low FTP scores, but out on the roads have the incredible ability.
 

## Conclusion
 
Watts can be a great way to help your cycling. The data is incredible, and it offers so much when it comes to structuring your training. We highly recommend getting a smart turbo trainer or power meter so you can understand more about yourself as a cyclist. 

If you are already using watts how has it changed your training? Will you be training with watts in the future or stick to heart rate or feel?

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WHAT ARE WATTS?

***When it comes to cycling performance, you hear the term heart rate come up often. It can be a great tool to help improve your fitness and understand more about what your body is doing in a training session.***

In the days before power meters, you would use your heart rate to structure a session and create zones to train in. In fact, many cyclists still do this when using a basic wheel on turbo trainers.
 
There are a lot of myths surrounding heart rate. Many people don't understand how valuable the data can be when used properly. In this article, we’ll debunk these myths and give you some recommendations on how to improve your training using heart rate.
 
![an indoor cyclist riding on the bike with HRM on his chest](https://cdn.rouvy.com/blog/521/hrm-dual-hero-v-02-2c234363-f80b-42a8-8bc8-0bc7b0e3f7bb-1-31c2.jpg)
 
 

**How is heart rate measured?**
 

Heart rate, also referred to by some as pulse, is measured in BPM (Beats per minute). The most popular measurements for heart rate are resting heart rate and maximum heart rate. A healthy resting heart rate is considered to be between 50 and 80 beats per minute. Previously this was 60 to 100, but research changed this in recent years. A healthy maximum could be anywhere from 140 to 220 beats per minute. 
 

Many people measure their heart rate by putting their fingers on their wrist and counting. This isn't the best way and is very inaccurate. To measure heart rate properly, we recommend using a heart rate monitor. This could be something as simple as a smartwatch or a chest strap heart rate monitor. 
 

**The Myths**
 

Let's start speaking about the myths. We often hear these things online and from fellow cyclists who don’t have as much scientific backing as we would like. 

 

**220 minus your age**
 

When people want to work out their heart rate, they typically go 220 minus their age. This is the general rule that many people swear by when making zones and planning where their heart rate should be. [Read about the CDC estimation.](https://www.cdc.gov/physicalactivity/basics/measuring/heartrate.htm#:~:text=You%20can%20estimate%20your%20maximum,beats%20per%20minute%20(bpm).)

Although it can help you make a rough estimation, it needs to be more accurate regarding training. After an accurate test for max heart rate, you rarely find yourself at 220 minus your age. It’s much better to test it yourself instead of estimating.  

 

**The lower your resting heart rate, the fitter you are**
 

Having a lower resting heart rate has always been something people brag about. The less your heart needs to beat, the more efficient it is. Well, that's what they say. You will see top-level athletes with resting heart rates as low as 40 beats per minute. An athlete's heart muscle is incredibly well trained and efficient.

Many factors affect your resting heart rate, such as genetics, age, and the medications many people use. Some very unfit people can have a low resting heart rate.

Although a lower resting heart rate indicates cardiovascular fitness, it doesn’t always mean you're in good shape. It can actually mean the complete opposite. Conditions such as hypothyroidism can cause a very low heart rate. 

 

**The higher your heart rate the stronger you are**
 

Many cyclists have the ability to take their heart rate very high. Even though their estimated heart rate could be 185 bpm, they can get all the way up to 200 bpm. This doesn’t necessarily mean they are fitter or have more ability than others.

Like the lower resting heart rate, it comes down to many different things. The maximum heart rate isn’t directly connected to power output. It could be that their heart is beating faster but not contracting as much. It could be that they have consumed more caffeine or are feeling more stressed. 

Having the ability to go to higher heart rates doesn’t generally make you a better cyclist. It could actually mean that there could be an underlying problem that you might need to see a doctor about. 

 

**Blood pressure and heart rate are directly connected**
 

We often hear people say that if your heart rate is good, your blood pressure will be too. This isn’t true. Although heart rate and blood pressure do rise and fall with exercise and other activities, they are not directly connected. Just because you have an efficient heart doesn’t mean you will have optimal blood pressure.

 It’s still possible to have low or high blood pressure and for your heart to function efficiently. It’s worth getting your blood pressure checked regularly even though you might consider yourself very fit. For more information, check out this article [The difference between heart rate and blood pressure](https://www.okheart.com/about-us/ohh-news/the-difference-between-blood-pressure-and-heart-rate).

 

**Heart rates for men and women are the same**
 

Although many people believe heart rates are the same for men and women, recent studies have shown that they actually differ. Depending on you being male or female can have a direct impact on your resting and maximum heart rate.

Studies have shown that men typically have a lower resting heart rate and higher maximum heart rate compared to women of the same age. It also shows that men's maximum heart rate drops faster as they age than women's, which is more gradual. Women's heart health is generally better later in life. For more information, check out this article, [Heart Rate in men and women](https://www.acc.org/about-acc/press-releases/2014/03/27/12/29/allison-peak-hr-pr).

 
![an indoor rider wearing HRM](https://cdn.rouvy.com/blog/521/690297-mm1200x1200ir8b.jpg)


 

**Recommendations when training with heart rate**
 

When you first start training with heart rate, it can feel quite overwhelming. There’s a number, but you might not understand what it means or how to use it. Here are our recommendations when first starting training with heart rate.

 

**Use a good heart rate monitor**
 

There are many heart rate monitors on the market to choose from. Some are excellent, and some could be better. The best and most accurate heart rate monitors you will find are chest strap monitors, and we recommend going to brands such as Wahoo, Garmin, and Polar.

 

**Find out your maximum heart rate, don’t estimate**
 

When you first start training with your heart rate monitor, we recommend doing a proper test to determine your max heart rate. We do not recommend estimating this with the 220 minus your age rule, as this can be very inaccurate. 

**Identify your training zones**
 

When you have found out your maximum heart rate, it’s a good idea to identify the zones. Lower training zones could benefit bicycle touring, higher zones could benefit racing. We have an excellent article on identifying the right zones for you to be training in their article here [How to calculate heart rate zones](https://support.rouvy.com/hc/en-us/articles/360018950658-Heart-Rate-Zones-?_ga=2.31772734.1612673440.1675088313-1863005696.1636630121&_gac=1.85489131.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB).

**Structure your training with Zones**
 

You can have an amazing session on the trainer using a heart rate monitor to get the perfect load on your body. On the Rouvy application, you can set your heart rate zones to help further you train more effectively. Check out this blog on [Rouvys 7 training zones](https://blog.rouvy.com/cs/521/111-ROUVY-COMES-WITH-7-TRAINING-ZONES) to find out more.

 
![a table showing aerobic an anaerobic directions](https://cdn.rouvy.com/blog/521/shutterstock-497321308o4so.jpg)


 

**Understanding Aerobic and Anaerobic**
 

One thing that you will find really helpful for heart rate training is to understand aerobic and anaerobic exercise levels. Aerobic exercise can be maintained by oxygen without using other energy sources. Anaerobic requires the breakdown of sugars and releases lactic acid. Learning about this and how it correlates to your heart rate is great information to benefit training.

 

**Try not to overthink it**
 

Heart rate depends on so many different factors. You could do the same session ten times and end up with different overall heart rates each time. Try not to overthink it, as something as little as a strong cup of coffee could make the difference in five bpm. 

 

**Conclusion**
 

When it comes to cycling, heart rate is a very interesting subject. Knowing your heart rate and how it works can benefit your training greatly. We highly recommend using a heart rate monitor when you're training and embracing the data to help you get fitter, stronger, and healthier. 

Robbie Ferri

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WHAT ARE WATTS?

5 hearth rate myths and our recommendations when training

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