Blog

Tips and advice
for every cyclist.

We hope you find something useful here.

Data & metrics

ERG Mode Death Spiral — What the Charts Show and How to Prevent It

· 6 min read

ERG death spiral: why falling cadence makes the trainer pile on resistance until you stall, how to spot it on the chart, and 4 ways to prevent it.
Data & metrics

The 4DP Test (Power Profile) — How to Identify Your Weaknesses Mathematically

· 6 min read

4DP: NM (5 s), AC (1 min), MAP (5 min), FTP (20 min) — how four numbers describe your rider profile, what ratios are typical and what to train.
Training

Reverse Periodization — Who Is It the Right Solution For?

· 6 min read

Reverse periodization: intensity in winter, volume in spring. Who it works for (trainer, short races), who it doesn't, and how to lay out such a season.

A Trainer Mat — Indulgence or Absolute Necessity in an Apartment?

· 6 min read

A trainer mat in an apartment: what it really dampens (structural vibration vs noise), floor protection from sweat, what thickness and what substitutes work.
Training

Aerobic Riding on the Indoor Trainer — How Long Until Your Numbers Improve?

· 6 min read

Aerobic (Zone 2 / tempo) riding: how many minutes a week actually move the needle, how long before LT1 rises, and how to measure it.
Training

How to Plan a Winter Training Block to Ride Away from Your Rivals in Spring

· 7 min read

A concrete November–March plan: 4 phases, weekly structures, CTL and FTP targets per phase and control tests — winter laid out backwards from race day.
Data & metrics

Intervals 4×8 min vs. 5×5 min — What the Research and the Numbers Say About Building VO2max

· 6 min read

4×8 min or 5×5 min for VO2max? Comparing time-in-zone, target power and TSS, and when to pick each protocol on the indoor trainer.
Training

Block Periodization on the Indoor Trainer — A Method for Time-Crunched Amateurs

· 6 min read

Block periodization for amateurs: blocks focused on one quality, 3:1 weeks, how to steer CTL/TSB on the PMC chart and avoid overload.
Data & metrics

FTP Indoors vs Outdoors — Why the Trainer Feels Harder

· 4 min read

Same watts, but you suffer more on the trainer? Where the gap comes from — cooling, inertia, motivation — and how to close it.
Data & metrics

Over-Unders — How to Train Your Legs to Handle Burning Lactate

· 6 min read

Over-Unders on the trainer: exact power over and under FTP, why they train lactate clearance, and how to set a 3×12 min protocol without overcooking it.
Data & metrics

How to Plan a Recovery Week with the TSS Chart in Front of You

· 6 min read

Recovery week by the numbers: how much to cut weekly TSS, how to steer TSB on the PMC chart, and how to tell recovery actually worked.
Training

Micro-Intervals (30/15, 40/20) — Why They Beat Steady Riding on the Chart

· 6 min read

Micro-intervals 30/15 and 40/20: why they bank more time at VO2max than steady riding at lower average power, and how to set them on the trainer.