VirtuGO uses a number of parameters when assessing your current fitness level.
Functional Threshold Power (FTP) is the maximum effort that a person can maintain for 60 minutes.
This means that if you have a FTP of - say - 200, then this is the maximum amount of watts that you will be able to sustain for an hour.
Your FTP can be measured by doing a 60 minute all out effort on the bike, but it’s more common that FTP is calculated based on FTP tests of 20-minutes or even 8 minutes.
To calculate your FTP with a 20 minute test, simply go all out (after a proper warm-up) for 20 minutes and measure the average power pushed in the 20 minutes. Take 95% of this number and you have a good estimation of your FTP.
All training within VirtuGO relies on knowing your FTP, so it is a good to do regular FTP tests throughout your season (every 4-6 weeks is recommended). VirtuGO has free FTP tests that also ensures that you do a proper warm-up before your test.
Form is your best indicator for race-day performance. To perform your best, you need to have the highest fitness possible but at the same time not be fatigued. Form is Fitness - Fatigue meaning that a positive Form indicates that you would have a good chance of performing well whereas a negative Form means that you would have less chance of performing well.
Fatigue is the accumulated stress your training does to your body. If your fatigue level is too high, we recommend that you scale down your training or take a day off. Generally speaking, fatigue should never be below -20 and preferably as close to 0 as possible.
Fitness is the accumulated result of your training. As you train every day, your fitness curve will improve. The higher the fitness, the better shape you are in. Every training session where the Training Score is higher that your current fitness will add to your fitness, whereas a missed session or a session with a Training Score below your fitness will decrease from your fitness.
Generally speaking, a high fitness is the aim of training.
Training Score is how we - with a single value - quantify how hard a session is. A training score of 100 for a beginner is just as hard 100 for a professional cyclist, as Training Score is relative to each person’s individual threshold (FTP).
One hour of training can at maximum generate a Training Score of 100. A one hour session at half of your maximum intensity will generate a Training Score of 50, whereas a two hour session at 50% will generate a Training Score of 100.
Intensity Score shows how hard your training session was compared to your maximum effort.
If your training session had you working at an average of 200 watts and your FTP was 250 watts, then the intensity score was 80% (200/250*100).
vPower tries to iron out a varied training session and calculate a Training Score that takes these variations into account. All FTP points aren’t created equal - for instance, it is a lot harder on the body to work closer to your FTP for a short period of time, than it is to work longer at a lower intensity. vPower takes this into consideration and presents a number that more closely represents the strain the training has placed on your body.
This means that depending on your session, your vPower may differ significantly from your average power.
Energy is calculated in Calories (Kcal). Kcal is the amount of energy your body burned during exercise. Burned calories are calculated based on your bodyweight and intensity of your exercise.