Cycling Metrics EXPLAINED - FTP, TSS, VO2 Max Made Simple

The Ultimate Zwift Metrics Guide for Beginners (2025) - Indoor Cycling Stats EXPLAINED 🚴‍♂️ Ever stared at your Zwift dashboard wondering what FTP, TSS, or VO₂ Max actually mean? This complete indoor cycling workout guide breaks down every key metric in plain English - perfect for beginners starting their Zwift journey or anyone confused by their cycling stats. Full timestamps below ⬇️ so you can jump to any metric you need! Whether you're preparing for your first Zwift FTP test, trying to understand your ramp test results, or just want to ride smarter (not harder), this cycling workout tutorial has you covered. I'll explain FTP (Functional Threshold Power), TSS (Training Stress Score), VO₂ Max, W'bal, heart rate zones, power zones, and more - all the numbers that matter for indoor cycling training. 📊 What You'll Learn: 00:00 – Intro 00:22 – FTP (Functional Threshold Power) - The Most Important Number 02:44 – FIN, FAL, FTS & PBP (Racing Acronyms) 05:25 – VO₂ MAX (Oxygen Capacity) 06:47 – TSS (Training Stress Score) 07:33 – NP (Normalised Power) 08:29 – RPO (Relative Power Output) 09:02 – W'bal (Anaerobic Capacity) 11:00 – TRIMP (Training Impulse) 11:20 – HRRc (Heart Rate Recovery Count) 11:42 – TL (Training Load) 12:49 – IF (Intensity Factor) 13:28 – Heart Rate & Power Zones Explained 14:57 – kj (Kilojoules & Calories) 15:15 – CHO (Carbohydrate Burn Rate) 15:40 – What Else Should You Track? 🎯 Perfect for: Zwift beginners wondering "what are these numbers?" Cyclists preparing for their first FTP test or ramp test Indoor cycling enthusiasts wanting to understand their workout data Anyone using Zwift, TrainerRoad, or other smart trainer platforms 💬 Which metric confuses you most? Drop a comment and I'll cover it in detail in my next video! ------------------------- 💵💷💶 Save with these affiliate links 💷💶💵 You'll get money off, I get an introductory commission which supports the channel - win, win! The channel is not sponsored by Zwift or anyone else, all reviews and opinions are my own, these links are just a way for me to offer you value from watching my content. SAVE MONEY on the Wahoo Kickr Core 2 👇🏻 Select the link for your country 🇬🇧 UK - https://zwiftinc.sjv.io/c/6373776/3280524/20902?subId3=yxlPMX2T 🇺🇸 US - https://zwiftinc.sjv.io/c/6373776/3280527/20902?subId3=ZwD4l5tO 🇪🇺 EU - https://zwiftinc.sjv.io/c/6373776/3280522/20902?subId3=zJX8NfRl SAVE MONEY on the Zwift Ride with Wahoo Kickr Core 2 👇🏻 Select the link for your country 🇬🇧 UK - https://zwiftinc.sjv.io/c/6373776/3258789/20902?subId3=P9102lZs 🇺🇸 US - https://zwiftinc.sjv.io/c/6373776/3258787/20902?subId3=p0inUwso 🇪🇺 EU - https://zwiftinc.sjv.io/c/6373776/3258790/20902?subId3=1WqGuSfM CycPlus – SAVE MONEY on cycling tech including fans, computers & smart trainers https://www.cycplus.com/?ref=chadrides Insta360 – SAVE MONEY on cameras to catch all your cycling action and rides https://www.insta360.com - Discount Code: INRIWPV BOB AND BRAD - SAVE MONEY on Q2 Pro Mini Massage Gun with Heat and Cold Head UK – https://amzn.to/4ophJzx - Discount Code: BOBNBRAD15 US – https://amzn.to/4hhYndm - Discount Code BOBBRADQ2 ------------------------- If you’re interested in products I’m using in my videos, you can find links below to them. Bikemo - Bike Insurance in the UK, Germany, Ireland and Austria https://bikmo.avln.me/c/IVZgfAiDomBL Le Col Cycling wear https://lecol.avln.me/c/XsEphfbhhmtE Polar H10 Heart Rate Monitor UK – https://amzn.to/4oheSIV US – https://amzn.to/3KJaAeY Vacmaster Cardio 54 Fan UK – https://amzn.to/46O1kii US – https://amzn.to/4h6OXkR Garmin Varia RTL515 rear light/radar UK – https://amzn.to/4mY5A3m US – https://amzn.to/4nGiuEp Garmin Varia UT800 Smart Headlight UK – https://amzn.to/4n0XJlI US – https://amzn.to/4o82xqq Garmin Edge 1050 Computer UK – https://amzn.to/4nJfWVT US – https://amzn.to/4h6Pao9 Omnirocker rocker plates UK only – https://omnirocker.com/ ------------------------- Welcome to Chad Rides — the channel dedicated to Zwift, Rouvy, MyWhoosh indoor cycling and outdoor cycling. Whether you're racing in the Zwift Racing League (ZRL), struggling through FTP tests, cycling for weight loss or to improve your fitness and mental health, you’ll find real insight, honest reviews, and racing breakdowns to help you ride smarter and stronger. Here, you'll get: Detailed Zwift racing analysis (ZRL, WTRL, ZRacing, ECRO racing, FRR Racing and more) Reviews of Zwift and Rouvy compatible hardware and training tech like the Zwift Ride and virtual shifting hardware and software. Advice on cycling for weight loss, mental health and performance improvements. Tools and tips using Strava, intervals.icu, Zwift, Rouvy and MyWhoosh. This is your place to improve your cycling performance, understand the numbers and enjoy every pedal stroke. Subscribe and join me on our collective Zwift journey! Visit https://www.chadrides.com If you like the channel please consider supporting Chad Rides https://buymeacoffee.com/chadrides