Last Updated on 17 September 2026:
Cycling performance terminology can cause plenty of confusion, especially when coaches and riders use different methods and language around the world. This guide explains the cycling performance terminology I use, from FTP and training zones to fuelling, recovery and goal-setting. Use your browser’s ‘find’ tool to jump straight to a term you do not understand, and if it is missing, feel free to email me so I can add it.
FTP
FTP, or Functional Threshold Power, is an estimation of the average power you could hold for one hour. It is important as it is typically used to gauge effort across other durations and intensities.
To estimate your FTP, you could perform one of several different tests, including a 20-minute test, a ramp test, or something similar.
For newcomers to structured cycling, it might be prudent to estimate your FTP, keeping the number relatively low, until you have had enough time to familiarise yourself with structured training; as it can be easy to not complete a test correctly.
This is one of the most critical parts of cycling performance terminology.
FTHR
FTHR, or Functional Threshold Heart Rate, is an estimation of the average heart rate you could hold for one hour. It is important as it is typically used to gauge effort across other durations and intensities.
To estimate your FTHR, you could use previous data or perform a test to see the average heart rate you could sustain for 45-60 minutes.
For newcomers to structured cycling, it might be prudent to estimate your FTHR using old data of a hard ride/session of around 45-60 minutes, until you have built up enough fitness to perform a more structured test.
For those of you not using a power meter, this is the heart rate equivalent of FTP for cycling performance terminology.
Cadence
Cadence is the speed at which your legs complete a full pedal rotation. It is sometimes referred to as Revolutions Per Minute (RPM), although cadence is typically relevant to leg speed and RPM is relevant to crank speed, albeit they are the same!
Leg speed
Depending on where you live in the world, leg speed could mean a different thing, but we use the term leg speed meaning cadence.
The zone or flow
Have you ever had a time – perhaps while working, driving or another activity – where time almost passed instantly and before you know it you’re done with that task? It is likely that you were in ‘the zone’ or ‘in flow’.
Being in ‘the zone’ or ‘in flow’ typically reaps some amazing performance benefits.
Intervals
Intervals are when you perform at a certain intensity for a certain period of time. Intervals might be made up of a number of repetitions (reps) and sets. They can be at any intensity and of any length.
RPE
RPE is Rate of Perceived Exertion. Typically this is scored on a scale of 1-10, but other scales do exist. This is a subjective view of how hard an effort was; 1 being incredibly easy and 10 being incredibly hard.
It is important to become mindful of your RPE and you will notice benefits of being able to ‘pace to feel’, which is where you can rely on how you are feeling to gauge if you can continue riding at a given intensity.
Training zones
Training zones are specific ranges of intensity that relate to either your power (typically FTP) or heart rate (typically FTHR). They will have an upper and lower limit and are used to ensure an athlete is training at the right intensity for their body to produce a certain adaptation, with sufficient recovery.
An example of this might be training in zone 5 in order to increase VO2 max, which will help an athlete climb a steep hill faster.
Sometimes an athlete might experience adaptations in a different zone or said adaptations might ‘bleed’ across into other zones.
VO2 max
VO2 max (V= volume, O2= oxygen, max= max) is the maximum rate of oxygen consumption during exercise. The higher your VO2 max, the faster you will be able to convert fuel for your muscles to use with oxygen present. This represents a benefit as you have a greater amount of energy available when converted using oxygen.
Lactate
Lactate is a chemical byproduct of anaerobic energy production, when there is no oxygen to convert fuel for your muscles. You might experience muscle pain, cramp, and fatigue when lactate is present for too long.
Lactate threshold
Your lactate threshold is the point at which you are building up more lactate that your body can flush away. This results in the horrible feeling when you’re really exerting; like you want to be sick.
“A” goal
Your “A” goal is your number one target for any given macro-cycle of training. You might have between 1-3 of these per calendar and they will be the event you focus your training efforts on.
“B” goal
Your “B” goal is a secondary goal or event that you’d like to do fairly well in, but would sacrifice in order to achieve your “A” goals. You might taper slightly into this event, but would avoid doing your full taper.
“C” goal
Your “C” goal is something that you’d like to complete, but would sacrifice for either an “A” or “B” goal. You probably wouldn’t do any tapering for a “C” goal.
SMART goals
Specific Measurable Attainable Relevant and Time-based (SMART) goals are a useful system for ensuring that the goals you set are accurate. If you can say that your goals are each of these points, your goals are accurate.
Process goals
A process goal is a shorter term stepping stone towards your overall, or “A”, goal or event. For example, you might consider a half century ride a process goal for your “A” goal of completing a century ride.
Taper
A taper is a gradual decline in training duration and/or intensity as you head into an event. You might see significant performance improvements by tapering correctly, although you would avoid doing too many tapers as, ultimately, you will find some reversibility.
Reversibility
Reversibility is where you have not trained enough and your performance has declined. This can be common for those who taper too much, take too long in recovery weeks or off-season, or those who get sick or simply stop training.
Macro-cycle
A macro-cycle is typically defined as the period between when you start training for your next goal and completing that goal. Macro-cycles are usually 9-12 months long, but are determined by the individual. This can also be called an annual training plan, a critical term of cycling performance terminology.
Meso-cycle
A meso-cycle is typically defined as a period of 3-4 weeks, but are determined by the individual. Together they form a macro-cycle, and are made up of micro-cycles.
Micro-cycle
A micro-cycle is typically defined as one week. Together they make meso-cycles.
Sweat
Sweat is simply fluid and electrolytes being excreted from your body’s sweat glands (pores that allow your sweat to escape). You often sweat due to heat, exercise, or stress, and it’s your body’s way of cooling down.
Sweat is made up of salt, protein, urea, and ammonia.
Sweat testing
Sweat testing is a non-invasive method of collecting a sample of your sweat. Typically performed using an electric current (that you can’t feel!) to stimulate your sweat glands to secrete sweat.
The resulting amount of both fluid and sodium content can determine how much you need to drink in water, and how much sodium you need to supplement, per hour, in order to not dehydrate.
Electrolytes
Electrolytes are minerals in our body that carry an electrical charge. We need them in our body to function correctly and are usually lost via urine or sweat (although vomiting and diarrhea will too).
A deficiency in electrolytes might cause you to feel the following symptoms:
- Fatigue
- Headache
- Nausea
- Blood pressure changes
- Muscle cramps
- Low energy
- Feeling ‘off’ or unwell
The main electrolytes in our bodies are:
- Sodium
- Calcium
- Potassium
- Chloride
- Phosphate
- Magnesium
We get our electrolytes from the food we eat. Sometimes it is useful to supplement electrolytes. This often depends on if you eat a specific way or sweat heavily.
Protein
Protein is one of three macronutrients, the other two being fat and carbohydrate, used in the body. Protein is made up of amino acids and is essential to building muscle mass.
We find protein in meat products as well as plant sources such as legumes, nuts and seeds.
Carbohydrate
Carbohydrate is one of three macronutrients, the other two being fat and protein, used in the body. Carbohydrates (carbs) are made up of naturally occuring sugar, starch and fibre. Carbs make up a large part of how we fuel our body, alongside fats.
We find carbs in fruits, grains and vegetables, as well as processed sources such as sugar.
Fat
Fat is one of three macronutrients, the other two being protein and carbohydrate, used in the body. In food, fats are categorised as saturated, unsaturated, polyunsaturated, monounsaturated, and trans fats. As well as providing our body with fuel, fats also have other benefits such as keeping our skin and joints healthy.
We find fat in both meat and plant sources such as oily fish, avocados and coconut.
Glucose
Glucose is the ready to use source of fuel that powers our body, in this case our muscles. When we eat carbohydrates, our body converts this to glucose. If we have an excess amount of glucose, our body will turn this into glycogen. If we eat far too many carbs, this might also be stored as fat.
Glycogen
Glycogen is glucose which was absorbed as carbohydrates. When we eat carbs, our body first turns this into glucose, which is used by our muscles. However, if our body doesn’t need this glucose, it is then turned into glycogen, which is easily stored in our muscles and kidneys for later use.
Power words
Power words are individual words or phrases that you say to yourself as a form of self-encouragement. They can be as primal as a scream or as complex as affirmations. It is highly individual and there must be a degree of enthusiasm from the vocalist.
Affirmations
Affirmations are simply a few words, a sentence, or a saying, that you would repeat to yourself (or sometimes read to yourself) to improve a certain aspect of your life. For example, you might say to yourself “I am a strong and capable athlete”, to help build self-confidence in your athletic ability.
Meditation
Meditation is a type of mental training. People who meditate tend to practise mindfulness or they focus on thoughts, objects or activities. The benefits can include a calmer, more positive mindset, amongst many others.
Summary
Use this as a practical reference when reviewing your training, planning an event or making sense of your ride data. Feel free to save it and bookmark this in case you need to come back and re-read some of the cycling performance terminology. If you would like help applying these terms to your own cycling goals, Book a Free Consultation.
