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Cycling Training Guides
Data-driven guides on power training, training load modeling, climb analysis, and periodization — written by cyclists in West Chester, PA.
All guides
Garmin Smart Recording vs 1-Second Recording: Which Should Cyclists Use?
Smart recording only saves a point when something changes. What that does to your power, NP and TSS, and how to switch your Edge or watch to 1-second recording.
Read Article →How to Open a FIT File Without Garmin Connect
Copy the .fit file off your device over USB, then open it free in the browser, in desktop software, or as a spreadsheet. Including the Mac MTP catch.
Read Article →Is Garmin Connect+ Worth It for Cyclists?
Connect+ costs $6.99 a month. What it adds, what stays free, who it is worth it for, and the free ways to get your ride files out of Garmin and analyse them.
Read Article →Zone 2 vs Sweet Spot: Which Builds More Cycling Fitness?
What each zone is, what studies of trained cyclists actually found, and how to split your week by the hours you have. With a free Zone 2 calculator.
Read Article →What Strava's API Changes Actually Meant for Riders — and What They Didn't
Since June 2026, developers need a paid Strava subscription to use its API, on top of the 2024 display and AI limits. What changed, who it affects, and a step-by-step guide to exporting your full Strava history.
Read Article →How to Calculate Your Cycling FTP: The Complete Guide
Functional Threshold Power is the single most important number in data-driven cycling. Learn the 20-minute test, ramp test protocol, and how to apply your FTP to Coggan power zones.
Read Article →CTL, ATL & TSB Explained: The Science Behind Training Load
Understand the Banister impulse-response model that powers every serious cycling training platform. Learn how Chronic Training Load, Acute Training Load, and Training Stress Balance interact.
Read Article →VAM: How to Pace Cycling Climbs Using Vertical Ascent Speed
VAM (Velocità Ascensionale Media) is the pro peloton's secret weapon for pacing mountains. Discover how to calculate your VAM, target values by fitness level, and why it beats speed or time.
Read Article →CTL Ramp Rate: How Much Fitness Can You Build Per Week?
Discover the science behind safe weekly CTL ramp rates, why building fitness too fast leads to injury, and how to time your peak form for race day using the training stress balance.
Read Article →Interactive Cycling Training Tools
FTP & Watts/kg Calculator
Calculate your power zones, W/kg ratio, and Coggan category ranking in seconds. No signup required.
Open Calculator →Zone 2 Calculator
Your Zone 2 power and heart-rate range from FTP or heart rate, plus an 80/20 weekly split.
Find My Zone 2 →GPX & FIT Ride Analyzer
Drop your ride file. Scrub elevation in real-time. Calculate VAM, grade percentages, and climb categories instantly.
Analyze a Ride →12-Week Training Load Modeler
Model your CTL, ATL, and TSB across a 12-week build, taper, or peak event. See your Sun Log heatmap live.
Model My Training →