How to Calculate Training Load in Cycling

By WattRun · Updated May 10, 2026 · 9 min read

Training load is the single most important metric for training planning in cycling. It combines intensity and duration into one number — making completely different sessions directly comparable.

    Short definition: Training load measures how much stress a session places on your body. One hour at exactly FTP power always equals 100 load points — regardless of your absolute FTP value.
  

What is training load?

The method goes back to Andrew Coggan and is based on two factors: the duration of a ride and the intensity — the ratio of weighted power to your FTP.

The key insight: load is normalised. One hour at exactly FTP power always equals 100 points — for a rider with FTP 200 W just as for one with FTP 350 W. This makes load values comparable across riders and sessions.

The formula

Intensity = weighted power / FTP Load = (Duration in seconds × weighted power × Intensity) / (FTP × 3600) × 100 Simplified: Load = Hours × Intensity² × 100

Example: 3-hour Zone 2 ride

FTP = 250 W Weighted power = 175 W (70% FTP, Zone 2) Intensity = 175 / 250 = 0.70 Load = 3 × 0.70² × 100 Load = 3 × 0.49 × 100 = 147 points

Example: 1-hour threshold intervals

FTP = 250 W Weighted power = 237 W (95% FTP, threshold zone) Intensity = 237 / 250 = 0.95 Load = 1 × 0.95² × 100 Load = 1 × 0.9025 × 100 = 90 points

Although the interval session is shorter, it generates almost as much stress — because of the higher intensity.

Typical load values for different sessions

Session	Duration	Intensity	Load (approx.)
Easy recovery ride	1h	Z1 (55% FTP)	30
Zone 2 endurance	2h	Z2 (65% FTP)	85
Long Zone 2 ride	4h	Z2 (65% FTP)	170
Threshold intervals	1.5h	Z4 (95% FTP)	135
FTP test (60 min)	1h	100% FTP	100
Hard race	3h	85% FTP	217
Grand Tour stage (pro)	5h	75% FTP	281

What is a good weekly load?

Weekly Load	Volume	Typical Profile
150–250	Low	Beginner, returning rider, recovery week
250–400	Moderate	Recreational cyclist, 5–8h/week
400–600	High	Ambitious amateur, 8–12h/week
600–900	Very high	Competitive racer, training camp
> 900	Pro level	Professionals, stage races

Load and recovery

Load helps not just with planning, but also with recovery. As a rule of thumb:

< 150 points — full recovery possible within 24h
150–300 points — 24–48h recovery
300–450 points — 48–72h recovery
> 450 points — several days; a recovery week is recommended

What is intensity?

Intensity Range	Effort	Session Type
< 0.60	Very easy	Active recovery
0.60–0.75	Aerobic/Z2	Endurance base
0.75–0.85	Tempo/Z3	Group rides
0.85–0.95	Lactate threshold/Z4	Threshold intervals
0.95–1.05	FTP zone	Time trials, FTP test
> 1.05	Anaerobic	VO2max intervals, races

Calculating load without a power meter

If you don't have a power meter, load can be estimated from heart rate data — accuracy is lower, but sufficient for planning and orientation.

Apps like WattRun calculate the load automatically from your FIT files, Strava data, or heart rate.

    Important: Load is always relative to your personal FTP. If your FTP changes, all historical load values change retroactively. Keep your FTP current — WattRun does this automatically via eFTP.
  

Calculate load automatically with WattRun

WattRun calculates training load, intensity and weighted power automatically after every upload — from FIT files or Strava. Plus automatic Fitness/Fatigue/Form tracking and AI-based training planning.

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Frequently asked questions about training load

How much load per week is reasonable?

For recreational cyclists training 5–8 hours per week, 300–500 load points per week is realistic and appropriate. More important than the absolute value is consistency over weeks and months.

What is weighted power?

Weighted power is a mathematically calculated power value that better reflects the metabolic cost of variable output (such as during intervals or climbs) than average power alone. It is always ≥ average power.

Can the load be more than 100 per hour?

Yes — if you ride above your FTP (Intensity > 1.0), the load increases accordingly. At Intensity 1.1 for 1 hour, the load is 121 points. In races or VO2max intervals, > 100/h is possible.

Why is the load so high after a long Zone 2 ride?

Load scales quadratically with intensity and linearly with duration. Long sessions accumulate significant load even at low intensity. A 5-hour Zone 2 ride (Intensity 0.65) yields approximately 211 points — more than most 1-hour intensity sessions.

What happens if my FTP is set incorrectly?

An FTP set too low overestimates load (all sessions appear more intense than they are); an FTP set too high underestimates it. A current and correct FTP value is therefore critical for accuracy.