Please choose from the categories below to learn more about VeloPro.
Measuring is always better, and so a power meter is a great tool to use when developing a plan and/or analyzing ride data. If you have a power meter, we'll make use of a it but will estimate watts if your ride file does not include watts. Note that VeloPro highlights estimated watts on the Ride Analysis page so you know whether VeloPro is working with actual or estimated watts.
Changing a Workout Day To change the workout for any day, click in the area under the plan for that day. You will be presented with dialogue box. Select the “Mark as Trainer Workout” option and then Save. Select OK on the verification dialogue box. The system will then recalculate your Training Plan and that day will now be a Trainer day.
Download your ERG or ZWO file for your Trainer Activity Once you have marked a day as a Trainer day, click on the training plan for that day (represented by a blue box). You will be presented with a dialogue box containing the workout for that day, and two buttons representing .ZWO and .ERG file types. Simply choose which file format you'd like and save it to your computer for upload to the system of your choosing.
Your Default FTP (Functional Threshold Power) is the number you initially entered as your Default FTP number. After you ride your first FTP Check, VeloPro uses the adjusted test results (best 20 minute power minus 5%) in place of your Default FTP.
The first ride of the season marked as an FTP Check will be used to calculate the starting FTP value for the entire season. This is because the formula for predicting FTP over time needs a stable beginning point. All rides marked as FTP Checks throughout the season contribute to improving the accuracy of your predicted FTP. However, they do not alter the Default FTP like the first FTP Check of the season does. Conversely, VeloPro calculates training loads using the most recent FTP Check. The Training Progress graph is based on having at least 5 FTP Checks (and at least 20 rides) in the past 200 days.
- Get a good warmup - VeloPro will guide you through a consistent warmup before each check.
- Use the same course - It's a good idea to use the same (or similar) terrain for each check. This way there is better consistency in your results over time.
- Start gently - Starting too hard will cause you to lose steam towards the end. Your start should be in zone 3, at the most. What you save in the first few minutes will serve you well towards the end.
- Avoid looking at your power meter - Focus on your effort and not the numbers. The idea is to do your best and not to stay in a particular zone.
- Leave it on the road - The idea is to try to do your best. Sometimes your FTP Check will be integrated into a longer workout. Do your FTP Check in the early part of the workout and don't "save" anything for later. Do your best!
HR zones are based either on your last FTP Check ride or, if that does not exist, they are based on your age. You should see an indication of which method we are using just below the Training Zones chart on the Stats tab. Our calculations are as follows:
For FTP Check based HR ranges, we multiply your average HR during your FTP Check workout segment by the following percentages to get each zone. This method is described by Hunter Allen in "Training and Racing with a Power Meter."Zone1: 0 - 68%
Zone2: 69 - 83%
Zone3: 84 - 94%
Zone4: 95 - 105%
Zone5: > 106%
If you haven’t done an FTP Check recently, we calculate your HR zones based on age, multiplying your max HR (220 - age) times the following percentage ranges to get each zone. This method is based on the British Cycling Heart Rate Zones and appears to be very similar to the method employed by Strava.Zone1: 0 - 76%
Zone2: 76 - 83%
Zone3: 83 - 90%
Zone4: 90 - 95%
Zone5: > 95%
- Active Recovery - VERY easy, like taking a stroll on your bike. Your TL should be tiny from rides in this zone.
- Endurance - this focuses on building your aerobic base. Think of it as the foundation of your "fitness house."
- Tempo - This is the first floor. It's where you start to build a bit of speed and bed in your endurance.
- Sweet Spot Training - the top of Zone 3 (Tempo) through the lower part of Zone 4 (LT). It's where you get the most "bang for your buck" - that is, the highest return for the recovery cost.
- Lactate Threshold (LT) - this trains you at the very top end of the intensity that you can sustain for an hour.
- VO2 - this is the attic of your "Fitness House." It's where you build top end speed and the ability to recover from intense efforts. This zone has a high recovery cost, so you can't spend a lot of time there.
- Anaerobic Capacity - This is the very top of the intensity scale. It's hard to sustain for more than a few seconds and it helps to build leg strength.
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