Know your profile.

Enhanced Fitness Profiler

Cycling Performance Analyzer

🚴‍♂️ Cycling Performance Analyzer

Advanced fitness profiling and training zone analysis for competitive cyclists

Fitness Profile

Estimated VO₂ Max -- ml/kg/min
VO₂ Max Power (5-min) -- W (-- W/kg)
Functional Threshold Power (FTP) -- W
FTP per kg -- W/kg
FTP as % of VO₂ Max -- %
Functional Reserve Capacity (W') -- kJ
Neuromuscular Power -- W

Relative Performance Strengths

Power Profile Analysis

Anaerobic Capacity (15s Power) -- W/kg
Untrained
World Class
--
VO₂ Max Power (5-min) -- W/kg
Untrained
World Class
--
Functional Threshold Power -- W/kg
Untrained
World Class
--

Rider Type Indication

Primary Strength --
Suggested Focus --
Coggan Performance Levels: Untrained → Fair → Moderate → Good → Very Good → Excellent → Exceptional → World Class
Based on: Dr. Andrew Coggan's standardized power profiling for competitive cyclists (male standards)

Power Training Zones

Fat Burning & Metabolic Capacity

Fat Max Zone (62.5 ± 9.8% VO₂ Max)

Optimal Fat Burning Power Range --W to --W (avg --W)
Fat Oxidation Rate Range -- to -- g/hr (-- to -- kcal/hr)
Carb Oxidation Range at Fat Max -- to -- g/hr (-- to -- kcal/hr)

Metabolic Flexibility Range

Fat Burning Power Range --W to --W
Estimated Crossover Point ~--W (--% FTP, ~75% VO₂ max)
Research Base: Achten & Jeukendrup (2003) - "Maximal fat oxidation rates of 0.52 ± 0.15 g·min⁻¹ reached at 62.5 ± 9.8% VO₂max." Individual variations significant - lab testing recommended for precision.

Personalized Carbohydrate Fueling

Zone 1-2 (Recovery/Aerobic)

Relative Intensity <75% FTP
Carb Requirements -- g/hr
Energy Rate -- kcal/hr

Zone 3-4 (Tempo/Threshold)

Relative Intensity 75-105% FTP
Carb Requirements -- g/hr
Energy Rate -- kcal/hr

Zone 5+ (VO₂ Max/Anaerobic)

Relative Intensity >105% FTP
Carb Requirements -- g/hr
Energy Rate -- kcal/hr
Notes: Carb requirement estimates based on energy expenditure and RER. Lower intensities allow greater fat oxidation, reducing carb needs.

Ultra-Endurance Pacing Guidelines

6-8 Hour Events

Target Power -- W (--% FTP)

10-12 Hour Events

Target Power -- W (--% FTP)

20+ Hour Events

Target Power -- W (--% FTP)
Climbing Power Adjustment +5-10% on sustained climbs
Headwind Adjustment +3-8% in strong headwinds

Structured Training Workouts

Fat Max Development

Zone 2 Fat Max Intervals:
• 15min warm-up (50-60% FTP)
• 3 x 20min @ --W (68-72% FTP) - 5min recovery
• 15min cool-down (50% FTP)
Focus: Maximize fat oxidation capacity, metabolic efficiency

Aerobic Endurance

Progressive Aerobic Build:
• 20min warm-up progressive to Zone 2
• 2 x 30min @ --W (75-85% FTP) - 10min recovery
• 15min cool-down
Focus: Build aerobic base, improve mitochondrial density

FTP Enhancement

Sweet Spot Intervals:
• 20min warm-up progressive to Zone 3
• 4 x 12min @ --W (88-94% FTP) - 3min recovery
• 15min cool-down
Focus: Raise lactate threshold, improve sustainable power

VO₂ Max Development

VO₂ Max Intervals:
• 20min warm-up with 3 x 30s @ Zone 4
• 5 x 4min @ --W (106-120% FTP) - 4min recovery
• 15min cool-down
Focus: Improve oxygen uptake, cardiac output, aerobic power

VLA Max / Anaerobic Capacity

Anaerobic Power Intervals:
• 25min warm-up with 3 x 10s sprints
• 6 x 30s @ --W (130-150% FTP) - 4min recovery
• 15min cool-down
Focus: Improve lactate tolerance, anaerobic power, glycolytic capacity
Training Notes: Progress workouts by increasing duration before intensity. Allow 48-72hrs recovery between high-intensity sessions. Periodize by focusing on 1-2 systems per training block.