This is ChatGPT analysis from my last ride.
- Workout Overview
This was a fast-paced, structured ride with moderate elevation (258 m), including threshold intervals and active recovery. Duration was 1:19:43, covering 38.1 km at an average speed of 28.6 km/h. Average power was 205 W, and Normalized Power (NP) was 226 W — indicating a solid, steady effort. Average heart rate was 160 bpm, with a max of 182 bpm, placing the ride mainly in your tempo and threshold zones.
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- Summary
This session had a clear training effect with an Intensity Factor (IF) of 0.82 and a TSS of 89, which qualifies it as a productive threshold workout. NP of 226 W equals 82 % of your FTP (276 W), which is well within the sweet spot for aerobic development. Average power (205 W = 74 % FTP) confirms solid base intensity. Heart rate data supports this: avg HR 160 bpm (≈87 % of max), peaking at 182 bpm, just below your anaerobic threshold.
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- Key Takeaways
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Normalized Power 226 W exceeded average power, showing strong effort consistency and elevated training stimulus.
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TRIMP 198 and HRRC 29 suggest excellent training response and recovery capacity.
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Max Power 611 W (5s) indicates maintained anaerobic burst – great for intervals and surges.
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Sweet Spot Time: 14m43s (18.5%) – ideal for FTP development.
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- Development Suggestions
You’re progressing well – consider building further threshold capacity with 2 × 15 min @ 240–250 W intervals once per week.
Complement this with one weekly long aerobic ride (90+ min Z2), and one VO₂max session (e.g. 4 × 4 min @ 115–120 % FTP).
Target gradually pushing NP closer to 240 W while keeping heart rate stable – this improves power efficiency without overreaching.
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- Power & Heart Rate Zone Distribution
Based on HR data:
• Z2 (Aerobic): ~12 %
• Z3 (Tempo): ~19 %
• Z4 (SubThreshold): ~39 %
• Z5 (Threshold): ~15 %
→ Over 50 % of the ride was in Z4–Z5 zones – a strong signal of a highly productive effort.
Power distribution also shows ~15 min in Sweet Spot zone, which is excellent for FTP improvement.
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- Coach’s Comment
This was a high-quality, purposeful workout. You held strong power at threshold with good control and no signs of overreaching. Heart rate zones confirm you’re capable of sustaining work near your anaerobic threshold.
You’re clearly on the right path toward your FTP > 300 W goal — just stay consistent with your training, sleep, and nutrition. Impressive work – keep pushing forward! 