Getting Started with Bike Analytics
Your complete guide to power-based training, FTP testing, and cycling performance analytics
Welcome to Data-Driven Cycling
Bike Analytics transforms your cycling rides into actionable insights using Functional Threshold Power (FTP), Training Stress Score (TSS), and Performance Management Chart (PMC) metrics. This guide will take you from first setup to advanced training load analysis in 5 simple steps.
Quick Start (10 Minutes)
Download & Install
Download Bike Analytics from the App Store and grant permission to access Apple Health. The app syncs cycling workouts automatically—no manual logging required.
Download App →Import Your First Ride
Sync rides from Strava (free API), upload FIT/GPX/TCX files from your bike computer, or manually enter workout data. Bike Analytics supports all major cycling platforms.
Import Options ↓Set Your FTP
Perform a 20-minute FTP test or estimate from recent rides. FTP is the foundation of all power-based metrics—without it, TSS and training zones cannot be calculated accurately.
FTP Test Protocol ↓Configure Training Zones
Bike Analytics automatically calculates your 7 power-based training zones from FTP. These zones personalize all metrics to your physiology. Update every 6-8 weeks as fitness improves.
Learn Zones →Start Tracking Performance
Ride with your power meter and bike computer. Bike Analytics automatically imports workouts, calculates TSS, updates CTL/ATL/TSB, and tracks progress. No manual data entry needed.
Data Import Options
🔗 Strava Integration (Recommended)
100% Free API access with no rate limits for personal use.
- One-click OAuth connection
- Automatic ride sync
- Full power, heart rate, cadence data
- GPS routes and elevation
- Segment times and KOM rankings
📁 File Upload
Upload directly from bike computers and training platforms.
- FIT: Garmin, Wahoo, Hammerhead (recommended)
- TCX: Training Center XML (Garmin standard)
- GPX: GPS Exchange Format (basic compatibility)
- Supports all power meter brands
- Preserves full sensor data
⌚ Apple Health Sync
Automatic sync from Apple Watch and compatible apps.
- Cyclemeter, Workoutdoors, Slopes
- Apple Watch native Cycling workouts
- Third-party bike computer apps
- Heart rate from wearables
- Background sync after each ride
✍️ Manual Entry
For rides without power data or file export.
- Enter duration, distance, elevation
- Estimate average power from perceived effort
- Add notes and workout type
- Useful for historical data entry
- TSS calculated from estimated IF
⚠️ Do You Need a Power Meter?
Yes—for accurate FTP, TSS, and training zone calculations. Bike Analytics is optimized for power-based training. While you can estimate power from speed/gradient/weight, true power meters provide:
- ±1-2% accuracy vs ±15-25% estimation error
- Real-time training zone feedback
- Normalized Power (NP) for variable terrain
- Left/right balance and pedaling dynamics
- Indoor/outdoor consistency (not weather-dependent)
Recommended power meters: Garmin Rally pedals (€599), Favero Assioma (€499), Stages crankarm (€299), 4iiii single-sided (€249). See Power Meter Buying Guide.
Complete FTP Testing Protocol
📋 What You Need
- Power meter: Calibrated (zero-offset before test)
- Bike computer or smart trainer: Records power data
- Location: Flat road, indoor trainer, or slight climb
- Warm-up time: 15-20 minutes progressive build
- Duration: 20 minutes all-out effort
- Recovery: Well-rested, no hard training 24-48h before
⏱️ Test Day Conditions
- Rested: No hard training 48 hours before
- Hydrated: Well-hydrated, normal eating
- Temperature: 18-22°C ideal (avoid extreme heat/cold)
- Time of day: When you normally ride best
- Equipment: Same setup as training (gearing, position)
- Mental: Prepared for maximum sustained effort
Step-by-Step FTP Test (20-Minute Protocol)
Calibration Check
Perform zero-offset calibration on power meter. For pedal-based meters, spin cranks and calibrate via bike computer menu. For crank/spider meters, follow manufacturer instructions. Critical for accuracy.
15-20 minutes progressive
Start easy for 10 minutes (Zone 2). Then 3×1 minute at increasing intensities: 75% effort, 85% effort, 95% effort with 1 minute easy spin between. Finish with 3 minutes easy spin. This primes your aerobic system for maximal effort.
20 Minutes Maximum Sustained Effort
This is NOT a sprint. Your goal is the highest average power you can sustain for the full 20 minutes. Pace yourself—if you blow up at minute 15, the test is invalid.
- Minutes 0-5: Build to target power gradually (don't start too hard)
- Minutes 5-15: Hold steady power (±5-10W fluctuation okay)
- Minutes 15-20: Give everything you have left (slight increase okay)
What to monitor: Average power (primary), heart rate (should be ~90-95% max), cadence (maintain normal 85-95 rpm). Avoid looking at time remaining—focus on power.
15 minutes easy spin
Spin very easy (100-150W, Zone 1) to clear lactate. Do NOT stop immediately—keep legs moving. Stretch after cool-down. Note your 20-min average power immediately.
FTP = 95% of 20-minute average power
Example: 20-min average power = 250W → FTP = 250 × 0.95 = 238W
The 95% factor accounts for the slight anaerobic contribution in a 20-minute effort. Your true FTP is what you could sustain for ~60 minutes.
⚠️ Common FTP Test Mistakes
- Starting too hard: Going all-out in first 5 minutes leads to blowup. Pace conservatively early.
- Insufficient warm-up: Cold muscles = lower power output. Warm up thoroughly.
- Testing when fatigued: Heavy training 24-48h before depresses FTP. Test when fresh.
- Wrong gearing: Too high/low cadence hurts power. Maintain 85-95 rpm throughout.
- Not calibrating power meter: Drift can cause ±5-10W error. Always zero-offset before test.
- Testing on variable terrain: Hills, stops, wind make pacing impossible. Use flat road or indoor trainer.
💡 Alternative FTP Tests
8-Minute Test (for experienced cyclists):
- Perform 2×8 minutes all-out with 10 minutes recovery between
- Average the power from both efforts
- FTP = 90% of average 8-min power
- More accurate but requires two maximal efforts
Ramp Test (shorter, less painful):
- Increase power by 20W every minute until failure
- FTP = 75% of final 1-minute power
- Popular on Zwift and TrainerRoad
- Less mentally demanding but potentially less accurate
Recommendation: 20-minute test is gold standard for accuracy and repeatability. Use consistently for tracking progress.
Entering FTP Results in Bike Analytics
Step 1: Open FTP Settings
In Bike Analytics app, go to Settings → Functional Threshold Power. Tap "Perform FTP Test" or "Update FTP".
Step 2: Input Your FTP
Enter your calculated FTP in watts (e.g., 238). If you completed a 20-minute test, app will calculate 95% for you. Tap "Calculate".
Step 3: Review Results
App displays:
- FTP in watts: 238W
- FTP in W/kg: 3.4 W/kg (if weight entered)
- Training zones: 7 personalized power zones (Zone 1-7)
- TSS baseline: Now enabled for all workouts
Step 4: Save & Sync
Tap "Save FTP". The app immediately:
- Recalculates training zones
- Retroactively updates TSS for past 90 days
- Adjusts CTL/ATL/TSB calculations
- Enables zone-based workout analysis
💡 Pro Tip: FTP Testing Schedule
Retest FTP every 6-8 weeks during training build phases. Your FTP should improve as fitness increases. Also retest after:
- Illness or injury (FTP may decrease)
- Training break >2 weeks
- Power meter change or calibration issues
- When zones feel consistently too easy or too hard
Track FTP over time to monitor training effectiveness. Average improvement: 5-15W per 8-week training block.
Understanding Your Metrics
Functional Threshold Power (FTP)
What it is: The maximum power you can sustain for approximately 1 hour. Represents your lactate threshold.
What it means: FTP = 238W means you can hold 238 watts for sustained threshold efforts (~60 minutes).
How to use: Basis for all training zones and TSS calculation. Update every 6-8 weeks as fitness improves.
Learn FTP →Training Zones (7-Zone System)
What they are: 7 power ranges based on your FTP, from active recovery (Zone 1) to neuromuscular power (Zone 7).
What they mean: Each zone targets specific physiological adaptations (aerobic base, threshold, VO₂max).
How to use: Follow zone prescriptions for structured training. App shows time-in-zone for each ride.
Training Zones →Training Stress Score (TSS)
What it is: Quantified workout stress combining intensity and duration. 1 hour at FTP = 100 TSS.
What it means: TSS 50 = easy recovery, TSS 100 = moderate, TSS 200+ = very hard session.
How to use: Track daily/weekly TSS to manage training load. Aim for 5-10 TSS increase per week max.
TSS Guide →CTL / ATL / TSB
What they are:
- CTL: Chronic Training Load (fitness) - 42-day average TSS
- ATL: Acute Training Load (fatigue) - 7-day average TSS
- TSB: Training Stress Balance (form) = CTL - ATL
How to use: Positive TSB = fresh/tapered, negative TSB = fatigued. Race when TSB = +5 to +25.
PMC Chart →📊 Your First Week Goals
After entering FTP and completing 3-5 rides:
- Check TSS values: Confirm they match effort perception (easy ~50, moderate ~100, hard ~150+)
- Review zone distribution: Are you spending 60-70% in Zone 2 (aerobic base)?
- Establish baseline CTL: Your first week's average TSS becomes initial fitness baseline
- Identify patterns: Which rides generate highest TSS? Are you recovering adequately?
Typical User Journey (First 8 Weeks)
Week 1-2: Establish Baseline
- Perform FTP test and enter results
- Complete 3-5 normal training rides
- Observe TSS values and zone distribution
- Establish initial CTL (fitness level)
- Goal: Understand metrics, no changes yet
Week 3-4: Apply Zones
- Use FTP zones in workout planning
- Intentionally ride Zone 2 for aerobic base sets
- Track weekly TSS totals (aim for consistency)
- Monitor TSB (should be slightly negative = training)
- Goal: Train by power zones, not feel
Week 5-6: Progressive Overload
- Increase weekly TSS by 5-10% from baseline
- Add 1 threshold (Zone 4) session per week
- CTL should gradually rise (fitness improving)
- ATL may spike on hard weeks (normal)
- Goal: Controlled fitness progression
Week 7-8: Retest & Adjust
- Perform second FTP test (should be higher)
- Update zones in app (power improves)
- Compare CTL Week 1 vs Week 8 (should be +10-20)
- Review progress: Is FTP improving? Feel easier?
- Goal: Validate training effectiveness
✅ Success Indicators
After 8 weeks of structured training with Bike Analytics, you should see:
- FTP improvement: +5-15W increase (e.g., 238W → 250W)
- CTL increase: +15-25 points (e.g., 40 → 60 CTL)
- Consistent TSS: Weekly totals within 10-15% variance
- Better pacing: More even power distribution, better effort calibration
- Improved recovery: TSB cycles predictably (-10 to +5)
Troubleshooting & FAQs
My TSS seems too high/low for ride effort
Cause: FTP is outdated or inaccurate.
Solution: Retest FTP. If you tested when fatigued or paced poorly, FTP will be wrong. A proper FTP test is critical for all downstream metrics.
App shows "No FTP configured"
Cause: FTP test not completed or not saved.
Solution: Go to Settings → Functional Threshold Power → Enter FTP value, then tap Save.
Rides not syncing from Strava
Cause: OAuth token expired or permissions not granted.
Solution: Settings → Integrations → Reconnect Strava. Grant read permissions for activities. Check that Strava ride includes power data.
CTL not increasing despite consistent training
Cause: TSS totals too low or inconsistent frequency.
Solution: CTL is 42-day exponentially weighted average. It rises slowly. Increase weekly TSS by 5-10%, and maintain 4+ rides/week for consistent CTL growth.
How often should I retest FTP?
Recommendation: Every 6-8 weeks during base/build phases. Retest after illness, injury, long break, or when zones feel consistently too easy/hard.
Can I use Bike Analytics for indoor training?
Yes: Bike Analytics works identically for indoor and outdoor rides. Smart trainers provide extremely accurate power data. Sync from Zwift, TrainerRoad, or upload FIT files directly.
What about road vs MTB differences?
Bike Analytics has specialized modes: Road cycling uses 30-second power smoothing. MTB mode uses shorter smoothing windows to capture burst efforts. Both use same FTP but different Variability Index expectations. Learn the differences.
Next Steps
Learn Training Zones
Understand how to train in Zone 2 (aerobic base), Zone 4 (threshold), and Zone 5 (VO₂max) for specific adaptations.
Training Zones →Explore Critical Power
Learn advanced CP and W' models for predicting performance and managing anaerobic capacity.
Critical Power →Dive Deeper into Metrics
Explore the science behind FTP, TSS, CTL/ATL/TSB with peer-reviewed research references.
Research →Ready to start tracking?
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