Training Guides
How-to guides and training science explained — FTP testing, setting your training zones, W′ balance, aerobic decoupling and more.
4 articles in this section
How to Test Your FTP: Ramp vs 20-Minute vs 8-Minute
How to test your FTP at home: the ramp test (easiest), the 20-minute test (most accurate) and the 8-minute test — plus how to skip testing with Stride.
How to Set Your Training Zones
How to set your training zones: find your threshold, then apply a zone model as a percentage of it — for power, heart rate and pace. Or let Stride do it automatically.
How to Find Your Threshold Pace and Heart Rate
Find your threshold heart rate and pace with a 30-minute time trial: average HR over the last 20 minutes is your LTHR; average pace is your threshold pace.
How to Read W′ Balance During a Ride
W′ balance is your remaining anaerobic energy above Critical Power — your 'matches'. Learn to read it to pace efforts and avoid blowing up. Stride tracks it per second.