I Don't have a Power Meter for My Bike?

Options

Phil’s plans let you track bike workouts in real time using power. You can also follow sessions with Heart Rate and Rate of Perceived Exertion.

If you measure intensity, prioritize these methods:

1. Power output in watts (for all workouts)
2. Bike Threshold Heart Rate (steady-state when power isn’t available)
3. Rate of Perceived Exertion (RPE - interval when power isn’t available).

Many athletes train effectively without a power meter, so don't worry if you don't have one.

Get Started

Perform the FTP test to set your cycling heart rate zones. Take the average heart rate from the 20-minute effort (excluding warm-up and cool-down) and subtract six bpm to determine your threshold bike heart rate.

Then, update your Threshold and Training Zones in TrainingPeaks (Bike).

Guidelines for Sessions

Use heart rate for long endurance rides and steady-state efforts, ensuring your threshold and zones are set in your training device to match your TrainingPeaks settings.

Use Rate of Perceived Exertion (RPE) for speed sessions with shorter intervals. This is better because heart rate takes time to reflect your effort. Your intensity can instantly shift from Z1 to Z4, but your heart rate captures this change only after about 30 seconds. Heart rate can serve as a backup measure for post-workout data feedback.

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