When you first start using a cycling app or GPS computer, you're hit with a wall of numbers: cadence, power, FTP, TSS, NP, IF. It can feel overwhelming. But once you understand what each metric measures and why it matters, cycling data becomes one of the most useful training tools available.
This guide explains every key cycling metric in plain English, with practical guidance on what numbers to aim for.
Speed (km/h or mph)
Speed is the most intuitive cycling metric — how fast you're currently moving. Your cycling computer or app shows both current speed (updated every second) and average speed (total distance ÷ total moving time). Check out our complete Mental Training for Cyclists: Focus, Suffering, and Race-Day Confidence guide for more.
Average speed is the most useful for comparing rides. A beginner cyclist might average 15–18 km/h on a flat route. An experienced recreational cyclist averages 22–27 km/h. Elite road cyclists hold 38–45 km/h for sustained periods.
Speed is heavily affected by terrain and wind, which makes it a poor measure of effort. A 20 km/h average into a 30 km/h headwind represents significantly more effort than 30 km/h on a calm day. This is why power and heart rate are better measures of training intensity than speed alone.
Cadence (RPM)
Cadence measures how many complete pedal revolutions you make per minute (RPM). It's one of the most important technical cycling metrics because it directly affects efficiency and injury risk.
Higher cadence = less force per pedal stroke = less knee stress = better for long-term joint health. Lower cadence = more force per pedal stroke = more muscular strain = fine for short efforts but tiring over distance.
| Cadence | Category | Best Used For |
|---|---|---|
| 60–70 RPM | Low | Climbing steep hills, strength work |
| 80–90 RPM | Optimal | Endurance rides, road cycling |
| 90–100+ RPM | High | Sprinting, criterium racing |
Most cycling coaches recommend a target cadence of 80–90 RPM for endurance riding. This is higher than most beginners naturally select — new cyclists often grind at 60–65 RPM. Consciously practising higher cadence takes a few weeks to feel natural but pays dividends in efficiency and reduced knee pain.
💡 Cadence training tip: Set a cadence alert on your cycling computer. If it drops below 80 RPM on flat ground, shift to a lighter gear rather than pushing harder.
Power Output (Watts)
Power is the gold standard of cycling performance metrics. It measures how much work you're doing in real time, expressed in watts. Unlike speed (affected by wind and terrain) or heart rate (affected by heat and fatigue), power is an absolute measure of your output.
Power is measured by a power meter — a device built into your pedals, crank arms, or bottom bracket that measures the force you apply to the pedals and combines it with cadence to calculate watts.
Power meters range from $300–$1,200+. They're standard equipment for serious cyclists and increasingly common at the enthusiast level. Without one, you can estimate power using apps like Strava (using GPS and weight data), but these estimates are rough.
FTP: Functional Threshold Power
FTP (Functional Threshold Power) is the highest average power you can sustain for one hour. It's the benchmark from which all cycling training zones are calculated — essentially the cycling equivalent of lactate threshold in running.
FTP is typically estimated via a 20-minute FTP test: after a proper warm-up, ride as hard as possible for 20 minutes. Take 95% of your average power for those 20 minutes as your estimated FTP.
Average FTP values (in watts per kilogram of body weight, called W/kg):
| Category | FTP (W/kg) |
|---|---|
| Untrained beginner | 1.5–2.0 W/kg |
| Recreational cyclist | 2.0–3.0 W/kg |
| Enthusiast/amateur racer | 3.0–4.0 W/kg |
| Elite amateur | 4.0–5.0 W/kg |
| Professional | 5.0–6.5+ W/kg |
Your FTP should improve measurably within 8–12 weeks of structured training. Re-test every 4–6 weeks and update your training zones accordingly.
Heart Rate in Cycling
Heart rate (BPM) is the most accessible effort metric — every fitness watch measures it, no additional hardware needed. In cycling, HR zones work the same way as in running, but your max HR on a bike is typically 5–10 BPM lower than running (because cycling is non-weight-bearing and uses a smaller muscle mass).
HR is most useful for easy and endurance rides where staying in Zone 2 (60–70% of max HR) is the goal. It lags behind actual effort by 20–30 seconds, making it less useful for short, hard intervals — this is where power meters shine.
Elevation Gain and VAM
Elevation gain (measured in metres) is the total climbing in a ride. It's a good proxy for difficulty — a 40 km ride with 1,200m of climbing is far harder than a 40 km flat ride.
VAM (Velocità Ascensionale Media, or vertical ascent per hour in m/h) measures how fast you're climbing. It's used to estimate climbing ability. A recreational cyclist climbs at 600–800 m/h; a good amateur at 900–1,100 m/h; professional climbers at 1,500–1,700 m/h on long climbs.
TSS and IF: Load and Intensity Metrics
These metrics appear in training platforms like TrainingPeaks and are valuable for managing training load:
- IF (Intensity Factor) — your normalised power for the ride divided by your FTP. IF of 0.7–0.8 = endurance ride; 0.85–0.95 = race or hard training effort; above 1.0 = maximum effort (unsustainable for long).
- TSS (Training Stress Score) — a combined measure of ride duration and intensity. A 1-hour ride at FTP = 100 TSS. Easy 2-hour ride = ~80–100 TSS. Racing = 150–250+ TSS. Accumulating 400–600 TSS per week is typical for recreational cyclists building fitness.
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What is a good cadence for beginner cyclists?
Aim for 80–85 RPM on flat ground. This feels faster than most beginners naturally pedal. Use your gears — shift to easier gears to maintain higher cadence on hills rather than grinding in a big gear at 60 RPM.
Do I need a power meter to train effectively?
No — heart rate and perceived effort work well for recreational cyclists. Power meters add precision and remove variables (wind, gradient), making them valuable for serious training. If you're new to cycling, master cadence and heart rate training first. Consider a power meter after 6–12 months of consistent riding.
What is a good average speed for a beginner cyclist?
On flat terrain, 15–20 km/h is perfectly normal for beginners. After 3–6 months of regular riding, 20–25 km/h becomes comfortable. Speed is less important than consistency — ride regularly and your average speed will improve naturally.
Conclusion
Cycling metrics go from confusing to empowering once you understand what each one measures. Start with speed and cadence, add heart rate training, and progress to power if your riding becomes more serious. The data doesn't lie — and tracking it consistently is one of the fastest ways to improve. The numbers tell the story of every ride; all you have to do is show up and pedal.