Statistical Information PerfPRO Provides:
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Average, Min, and Max values for Speed, Distance, Watts, RPMs, SpinScan™, SS
for each leg, Power Splits for each leg, Torque Angles, Heart Rate,
PulsePower™, and Course Grade percent.
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Calculates Maximum Wattage Thresholds (both watts and watts/kg) at 5-secs,
10-secs, 20-secs, 30-secs, 60-secs, 2-mins, 5-mins, 10-mins, 15-mins, 20-mins,
30-mins, and 60-mins. PerfPRO seeks out the best efforts for each of
these time segments for a particular performance. Using the analyzer you can specify any time zone.
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Calculates Normalized Power™,
Intensity Factors (IF)™,
Variability Index, and
Training Stress Scores (TSS)™.
- Calculates your Aerobic Decoupling Factor which helps determine if additional aerobic base training is required before beginning any intensity type training.
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Calculates Power Zones based on based on your functional threshold power. Each zone, one
through five, are completely customizable.
- Calculates BikeScore™, xPower, and Relative Intensity. These values are similar to NP/IF/TSS. PerfPRO gives users the option to use both, either, or none.
- Calculates Heart Rate Zones based on the max heart rate you provide for each rider. Each zone, one through five, are completely customizable.
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Calculate and graph your Training Stress Balance (TSB), Acute Training Load (ATL), and Chronic Training Load (CTL)
- Calculates Weekday Trends (what days are higher volume and/or more intense).
- Performance graphs for each area as well as overall progress graphs for each area.
- Graph Load vs Watts for ERG/MDF Coaching Software performance files.
- Adjusts elevation information for performance files that contain latitude/longitude information. This is extremely useful when working with Garmin and other GPX type files. PerfPRO pulls information
from SRTM (Shuttle Radar Topography Mission) elevation data files provided by USGS and corrects any. If your GPX file does not contain elevation data then PerfPRO will correct this for you.
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Distribution graphs for each area, which shows the percentage of time you spent
in a range. View the Watts Distribution Graph to the right. Distribution graphs
can also be viewed for your entire progress or in the last amount of days you
specify.
- Overall progress information for each area.
- Shows stats for any section of one performance based on time and/or distance. A complete workout file can also be created and applied to the performance, showing full statisical data for each segment of the workout.
- Allows users to find max values (e.g, best RPMs for 10-mins, best watts for 1-mile, etc) at any particular time or distance for each performance.
- Multi-Rider performance comparisons.
SpinScan™ and PulsePower™ are registered trademarks of RacerMate, Inc.
BikeScore™ is a registered trademark of PhysFarm Training Systems LLC.
Normalize Power (NP)™, Intensity Factor (IF)™, and Training Stress Score (TSS)™ are all registered trademarks of Peaksware, LLC.
Decoupling is a concept devised by Joe Friel.
by Andrew R. Coggan, PhD
Normalized Power™ (or adjusted power) incorporates two key pieces of information:
The physiological responses to rapid changes in exercise intensity are not instantaneous, but follow a predictable time course.
Many critical physiological responses (e.g., glycogen utilization, lactate production, stress hormone levels) are curvilinear, rather than linearly, related to exercise intensity.
By taking these factors into account, normalized power provides a better measure of the true physiological demands of a given training session - in essence, it is an estimate of the power that you could have maintained for the same physiological "cost" if your power output had been perfectly constant (e.g., as on a stationary cycle ergometer), rather than variable. Keeping track of normalized power is therefore a more accurate way of quantifying the actual intensity of training sessions, or even races.
For example, it is common for average power to be lower during criteriums than during equally-difficult road races, simply because of the time spent soft-pedaling or coasting through sharp turns during a criterium. Assuming that they are about the same duration, however, the normalized power for both types of events will generally be very similar, reflecting their equivalent intensity. In fact, normalized power during a hard ~1 hour long criterium or road race will often be similar to what a rider can average when pedaling continuously during flat 40k time trial - the normalized power from mass start races can therefore often be used to provide an initial estimate of a rider's threshold power.
Normalize Power (NP)™, Intensity Factor (IF)™, and Training Stress Score (TSS)™ are all registered trademarks of Peaksware, LLC.
by Andrew R. Coggan, PhD
Intensity Factor (IF)™ is simply the ratio of the normalized power to your threshold power. Typical IF values for various training sessions or races are as follows:
- Less than 0.75 recovery rides.
- 0.75-0.85 endurance-paced training rides.
- 0.85-0.95 tempo rides, aerobic and anaerobic interval workouts (work and rest periods combined), longer (<2.5 h) road races.
- 0.95-1.05 lactate threshold intervals (work period only), shorter (<2.5 h) road races, criteriums, circuit races, longer (e.g., 40 km) TTs.
- 1.05-1.15 shorter (e.g., 15 km) TTs, track points race.
- Greater than 1.15 prologue TT, track pursuit, track miss-and-out.
Normalize Power (NP)™, Intensity Factor (IF)™, and Training Stress Score (TSS)™ are all registered trademarks of Peaksware, LLC.
VI is determined by dividing Normalized Power™ by average power. A VI of 1.0 would mean perfect pacing, but hilly terrain make this nearly impossible due to the fluctuations in wattage output while climbing.
Normalize Power (NP)™, Intensity Factor (IF)™, and Training Stress Score (TSS)™ are all registered trademarks of Peaksware, LLC.
by Andrew R. Coggan, PhD
TSS™, which is modeled after Dr. Eric Bannister's heart rate-based training impulse (TRIMPS), takes into account both the intensity (i.e., IF™) and the duration of each training session, and might be best viewed as a predictor of the amount of glycogen utilized in each workout. Thus, a very high TSS resulting from a single race or training session can be used as an indicator that one or more days should be scheduled off.
For example, while individuals tend to differ in how much training they can tolerate, depending on their training background, natural abilities, etc., the following scale can be used as an approximate guide:
- Less than 150 - low (recovery generally complete by following day)
- 150-300 - medium (some residual fatigue may be present the next day, but gone by 2nd day)
- 300-450 - high (some residual fatigue may be present even after 2 days)
- Greater than 450 - very high (residual fatigue lasting several days likely)
As well, the cumulative TSS per week or per month can be used to help identify the maximum intensity and volume of training that still leads to improvements, rather than overtraining.
Normalize Power (NP)™, Intensity Factor (IF)™, and Training Stress Score (TSS)™ are all registered trademarks of Peaksware, LLC.