Power and cadence en cycling aren’t just technical terms, they’re powerful tools that show you your performance in real time.
If you’re new to using power meters, understanding this data can be key to training better, avoiding unnecessary fatigue, and evolving intelligently.
The main benefits include better effort control, increased training efficiency, and early detection of signs of fatigue. All of this helps you pedal harder, longer, with less risk of overdoing your intensity.
In this guide, you’ll learn how to interpret your curves, identify ideal training zones, and make the most of the graphs already on your device. We’ll explore practical and accessible solutions that will transform your cycling into pure strategy. Get ready!
Understanding the Curves: What Your Power and Cadence Data Represent
Let’s now explore in more detail what these graphs mean in practice.
The power curve shows the watts you generate while pedaling. It reveals how much force you’re applying to the pedals at different times. The cadence curve indicates your pedaling pace, measured in revolutions per minute (RPM).
When these two curves are analyzed together, they show how your body is responding to effort. For example:
- A peak power output with a very high cadence may indicate a sprint;
- A steady power output with a low cadence indicates intense climbs;
- Simultaneous drops in both curves may signal the onset of muscle fatigue.
These readings help you adjust your training, correct errors, and prevent injuries. And best of all: with a little practice, you’ll learn to recognize all of this without needing to be a data expert.
Training Zones: How to Know Which One You’re In
To better understand, let’s look at the famous training zones, which are defined based on your FTP (Functional Threshold Power), that is, the highest power output you can sustain for 60 minutes. Here’s a summary of the zones:
- Zone 1 – Recovery (up to 55% of FTP): ideal for resting between workouts.
- Zone 2 – Aerobic Base (56–75%): essential for building endurance.
- Zone 3 – Tempo (76–90%): helps improve efficiency.
- Zone 4 – Threshold (91–105%): develops the ability to sustain effort.
- Zone 5 – VO2 Max (106–120%): improves cardiovascular capacity.
- Zone 6 – Anaerobic (121–150%): used for short, intense bursts.
- Zone 7 – Neuromuscular (>150%): quick bursts like sprints.
It’s important to note that combining zones with cadence makes the reading even richer. For example, maintaining high power output with a low cadence can overload your joints, a detail that often goes unnoticed.
Recognizing Fatigue and Maximum Effort on the Graphs
Another important point to consider is recognizing the signs of fatigue and peak effort. This makes all the difference in how you regulate your training load.
You can identify fatigue when:
- Your cadence begins to drop, even with high mental effort;
- Power fluctuates uncontrollably;
- You can’t sustain high zones as you used to.
Maximum effort appears as sharp peaks in the power curve, usually above zone 6, accompanied by unstable cadence. Knowing how to identify these moments prevents overtraining and improves your recovery capacity.
Practical Examples for Real-Life Understanding
To better understand, let’s look at some real-life situations based on the curves:
Example 1: Short Interval Training
- Power and cadence peaks in well-defined blocks.
- Shows a structured workout focused on VO2 Max.
- Ideal for improving acceleration and explosiveness.
Example 2: Long Run in Zone 2
- Stable power between 60-70% of FTP.
- Regular cadence between 85-95 rpm.
- Excellent for building endurance and aerobic base.
Example 3: Accumulated Fatigue
- Progressive drop in power and cadence at the end of the workout.
- Indicates excessive load or insufficient fuel.
- A sign that it’s time to reduce intensity or rest.
Smart Tools for Analyzing Your Data
It’s also worth noting that there are several apps and platforms that make interpreting this data much easier:
- TrainingPeaks – detailed analysis by zones, interactive graphs, device integration.
- Golden Cheetah – free and powerful, ideal for those who enjoy detailed graphs.
- Strava with Summit – a quick overview of zones and peak effort.
- Zwift – indoor workouts with real-time feedback and realistic simulations.
If you want to delve deeper, it’s worth checking out the FTP/NP models available directly on these tools’ websites.
Practical Guide: How to Read Your Graphs in 5 Steps
Now let’s get to the point: how to analyze your own data with confidence.
- Start with effort time: compare short stretches (sprints) with long ones (endurance).
- Assess your power zone: identify which zone you were in for most of your workout.
- Monitor your cadence: see if it’s within the ideal range (85-100 rpm).
- Look for dips at the end of your workout: this could indicate fatigue or a lack of energy.
- Compare it to previous workouts: note if there’s been an improvement or a drop in performance.
Ideal Cadence: Is there a magic number for everyone?
So, what’s the right cadence for you? Many cyclists are trapped by the myth that the higher the cadence, the better, but this isn’t true in all cases.
To better understand, think of cadence as your “natural pedaling pace.” Most amateur cyclists feel comfortable between 85 and 95 RPM, but this number can change depending on:
- The terrain (flat or uphill);
- The type of workout (interval or long run);
- Your fitness level.
It’s important to note that if your cadence is too low (below 70 rpm) and your power output is high, you may be overworking your knees. Very high cadences with low power can indicate a loss of efficiency.
The tip here is simple: test different ranges in specific workouts and see which one gives you the best performance without feeling stuck or overly tired.
Power vs. Fatigue: How to Know When to Stop?
It’s also worth noting that power data can be an excellent tool for preventing overtraining, that point at which the body no longer responds well to training stimuli.
Warning signs in your data:
- Progressive reduction in power even at maximum effort;
- Difficulty maintaining high zones in workouts that were previously easy;
- Slower recovery between intervals.
Another important point to consider is the TSS (Training Stress Score), which measures the total training load. If this number is consistently high, with no recovery periods, it’s time to review your plan.
Use your data as a thermometer for your cycling health. Knowing when to rest is as important as knowing when to push.
FTP and NP: What do they tell you about your performance?
If you’ve heard of FTP (Functional Threshold Power) and NP (Normalized Power), but never quite understood what they mean, now is the time.
- FTP: This is the highest average power you can sustain for 60 minutes. It serves as a basis for defining your training zones.
- NP: This is an adjusted average of the power you generated during a workout, taking into account varying efforts. It’s more “realistic” than a simple average.
Both help you assess your current fitness and its evolution over time. An increase in FTP indicates that you’re stronger and more resilient. NP helps you better understand the real impact of varied workouts, such as interval or group training.
Top tip: Retake your FTP test every 6 to 8 weeks to keep your zones up to date.
Microcycles and Macrocycles: How to Fit Curves into Your Training Plan
If you’ve already started training more regularly, understanding the structure of training cycles can help you maintain your rhythm without burning out.
- Microcycle: This is a single week of training, typically with 3 to 6 sessions.
- Macrocycle: This is a larger block, lasting 4 to 12 weeks, focused on a specific goal (such as a race or challenge).
By reviewing your curves within these cycles, you can identify:
- What was your peak form?
- When there was a drop in performance?
- If there is progress between blocks.
Using cycling power and cadence curves as part of your planning structure gives you complete control over your preparation. And this, over time, translates into better results without increasing the risk of injury.
Smart Tips That Cycling power-cadence
Here are some not-so-obvious suggestions that many cyclists overlook, but that can change your results:
- Use cadence as a mental thermometer: if your head wants to accelerate, but your legs can’t keep up, you’re starting to fatigue.
- Don’t just train at maximum effort: Zone 2 is where the magic happens. It’s where you build your base, burn fat, and improve your heart.
- Repeat workouts with the same pattern: this way, you can compare the curves and see your real progress over time.
- Hydrate strategically: dehydration affects your cadence even before you feel thirsty.
- Review your data after each workout: take 5 minutes to look at the graph. This simple practice can teach you more than hours of riding.
Conclusion: Cycling power-cadence
Understanding your cycling power-cadence curves isn’t just an advantage, it’s a game-changer in your performance. By mastering this reading, you train with purpose, avoid common mistakes, and gain more confidence on the bike.
You’ve seen how, with simple steps, you can extract powerful insights from your training. The best part? You don’t need expensive equipment or advanced knowledge, just curiosity and consistency.
Now it’s up to you! Choose one of the suggested tools, analyze your last workout, and see where you can improve. The more you connect with your data, the further you can go.
Remember: riding well isn’t about riding harder, it’s about riding smarter.
Start training with data today and turn every pedal stroke into real progress.
