Last Updated on 18 September 2026:
If you have been part of my online following, you will know how strongly I believe in tailoring your cycling training. Understanding your cycling training phenotypes gives you a clearer starting point for identifying your strengths, limitations and the training methods most likely to suit you.
Covered in this blog
- The essence of phenotypes
- Key phenotypes for cycling training
- Methods to establish cycling-specific phenotype baselines
- Additional influential factors in cycling training
- How to adapt your training based on phenotypes
- The importance of seeking professional guidance
Understanding Phenotypes in Cycling
Phenotypes, as defined by Oxford Languages, are:
“the observable traits of an individual shaped by the interaction of genetics with the environment.”
For instance, when you began cycling, factors like muscle strength and base endurance (both phenotypic traits) influenced your performance.
Primary Phenotypes in Cycling Training
Coaches typically consider a spectrum of phenotypes, including:
- General Health: Including factors like disease, injury, and mental health conditions.
- Physical Attributes: Such as muscle development potential, lung and heart capacity.
- Training Reactivity: How your body responds to different training stimuli.
- Dietary Aspects: Your body’s ability to process food, dietary choices.
Specific to cycling, key phenotypes are:
- Lactate Threshold 1 (LT1)
- Functional Threshold Power/Heart Rate (FTP/FTHR)
- Lactate Threshold 2 (LT2)
- VO2Max
- Anaerobic Power/Speed Reserve (APR/ASR)
- Maximum Sprint Power
Benchmarking Your Cycling Phenotypes
To track progress and adapt training, it’s crucial to set baselines:
- Estimate LT1 through 3 and 12-minute efforts.
- Determine FTP/FTHR via a 20-min power/HR test or ramp test.
- Assess LT2 through specialized testing.
- Estimate VO2Max from a 3-5 min effort peak.
- Gauge APR through peak power and 3-5 min efforts.
Other Influencers in Cycling Training
Just to throw further confusion into this, there are many more factors which aren’t really considered as a true phenotype, but will play a massive part in how you should plan your training. I have two human traits and two environmental traits that will play a role in your training prescription.
Beyond phenotypes, factors like age, gender, climate, and altitude also play crucial roles in training.
- Age: While pros might see performance dips in their 30s, with the right training modifications, amateurs can improve beyond 50.
- Gender: Women benefit from aligning their training with their menstrual cycles.
- Climate: Incorporating heat adaptation can boost performance.
- Altitude: Training at elevation can be beneficial, but ensure you match it with your event altitude.
Tailoring Cycling Training to Your Phenotypes
The crux lies in customizing your regimen based on your unique profile. While there’s no one-size-fits-all, strategic trial and error can lead you to the best fit. Keep recovery at the forefront and be open to experimenting with diverse training methodologies.
Summary
Use your baseline data as a guide, stay open to testing different approaches, and keep recovery central as you refine your training. If you would like help interpreting your profile and applying it to your goals, Book a Free Consultation.
