Understanding and tracking these 12 key numbers can transform your indoor cycling workout from good to great. Each one provides insight into performance, effort, and progress.
- Cadence (RPM) Measures how fast you are pedaling. Typical targets: 80–110 RPM for endurance, lower for climbing.
- Resistance Level (aka gear) Indicates the load you’re pushing against. Adjust to match terrain simulation or power zones.
- Power Output (Watts) Shows how much energy you are generating. A vital metric for gauging effort and progression.
- Average Power Your mean wattage during a ride. Helps you measure consistency and improvement.
- Heart Rate (BPM) Tracks cardiovascular effort. Training within zones ensures you’re maximizing results safely.
- Heart Rate Zones Defined by percentage of your maximum heart rate (220 minus your age for an estimated maximum heart rate) . Essential for structured training and avoiding overtraining.
- Distance Virtual mileage covered during the session. Helps with goal setting and tracking endurance growth.
- Time in Zone Measures how long you stay in each power or heart rate zone. Key for targeted training.
- Calories Burned Estimates energy expenditure. Useful for weight management and tracking effort.
- Speed (MPH) Indicates simulated speed based on cadence and resistance. Motivates and benchmarks effort.
- Functional Threshold Power (FTP) Your highest sustainable average power for 60 minutes. Critical for setting training zones.
- Recovery Metrics Post-ride numbers like heart rate recovery or active recovery watts, guiding rest and readiness.
Tracking these numbers consistently helps fine-tune workouts, prevent burnout, and celebrate measurable progress.
Know YOUR numbers…Enjoy The Ride!
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