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Press the below button to provide access to your ride data.

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Strava will ask for your consent before making your ride data accessible.

If you change your mind later, you can easily revoke access – refer to the FAQ to see how.

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If you find useful, then consider subscribing. It costs less than a coffeeper month with a free 7-day trial and no minimum commitment. In return for showing your appreciation you will get access to additional features listed below.

Connect with Strava above, then revisit thePropage to subscribe!

All your rides

Import all your rides from Strava, not just the previous 6 weeks

Email summaries

Receive an email with your ride's power metrics straight after it has been uploaded


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Plan the impact of workouts

Forecast your Fitness, Fatigue and Form to taper effectively

Historic MAP and FTP trends

* Pending Strava changes

Trophies and badges

* Work in progress

Coach access

Provide access to your coach for ride analysis and advice

Training plan

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Import all rides from StravaPrevious 6 weeks only
Email summaries after rides uploaded
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Plan your taper before a race
Choose between Light and Dark themes
See your power trend across 5s | 1min | 5min | 20min
Analyse your rides
Power analysis of SegmentsStrava Subscribers only1Strava Subscribers only1
See your Power Profile
Review the impact of rides on Fitness, Fatigue and Form

1 constraint is from and outside of control

Connect with Strava above, then revisit thePropage to subscribe!


Quick facts

Started in September 2016

8,600+ Strava athletes are connected to the site

More than 346,000 activities processed was started in 2016 by me, Adrian — a passionate cyclist, parkrunner, and (then) part-time triathlete.

After buying a power meter for my bike, I wanted to get the most out of my investment, so I buried myself in the literature.

Adrian, founder

In particular, I found the below book, "Training and Racing with a Power Meter" the most useful — the authors are pioneers of training with a power meter, and this site incorporates many of the concepts that they developed.

I highly recommend reading it to gain a detailed understanding of the subject.

Click here to purchase(I do not receive a commission)

I found the tools available for power analysis tended to be overkill for what I needed. They also weren't web-based and needed you to install them on your computer (and carry that around with you).

So after getting hands-on with web development, this website started as a hobby and way of learning more. When Strava began its app store, I decided to make the website available to the community — and registered the domain name.

The feedback and interaction with cyclists from around the globe have been fantastic and motivates me to continue developing the website. If you would like to get in touch, please feel free to drop me a line using the contact form below.

What are people saying?

Lancashire, United Kingdom

I live in the Northwest of England, and I'm on the doorstep of the beautiful area of the Ribble Valley. After riding for 5 years and over 34,000km, I decided to purchase a power meter to see if I could improve my power and fitness.

I consider myself a recreational rider that doesn't race, but I don't want to be at the back of the group, and therefore I need something to monitor my progress without breaking the bank. In the past, the only power meter I used was on my indoor turbo, and for this reason, I didn't feel it was necessary to use something like Power-Meter CC. Now that I have a power meter on my outdoor bike and using Power-Meter CC I'm able to monitor my progress with ease, and £1.99 p/m is a great price.

Before this, I monitored my progress using Strava fitness and freshness tracker, which is pretty good at keeping on track; however, it does have some limitations. Firstly Strava only gives you a fitness and freshness score and a power curve with estimated FTP. It doesn't give you a power profile of your maximum power for 5 secs, 60 secs, 5 minutes and FTP.

This I feel is important to try and improve in your weak areas. In my case, I don't sprint very well, and I'm trying now to address this problem. I like the menu tabs that give clear and concise information over a user selection interface. The training tab is excellent, and you can even plan your next few rides, and it will work out an estimate of your fitness score so you can decide to take more time off the bike or go for it.

The support I've had off Adrian has been excellent communication through email, and he's made some changes after I've put a request in. I'm sure those that use something like TrainingPeaks would carry on using it if that's what they need. Right now I don't need it and probably never will.

Using since December, 2017

England, United Kingdom

In the short time I have been using Pro Power Meter CC I have seen very quickly the areas I need to focus on. The MAP breakdown and AEPF analysis for each ride have helped me understand exactly what each ride is giving me.

I believe that PPMCC will definitely help me when I sit down to do my training plan for the next racing season (Fingers crossed it's for 2021) With the ride stats I will be able to look at the numbers for each ride and adjust my training accordingly.

Using since July, 2022

WA, Australia

There are two elements of that help me keep motivated:

  1. Being able to compare rides using the visuals regarding the way power and cadence, (AEPF and CPV (m/s) graph), affect the ride.
  2. Power and heartrate decoupling. A good reminder of what is required for the whole ride.
I believe sensible use of any information matching, heartrate, power, cadence and speed with heartrate variance gives a good platform for improving fitness.

Using since January, 2018

Vaud, Switzerland

I love Power Meter CC as it is excellent value for money, giving me all the key statistics I want with a modern analytics UI for a very modest fee.

Equally appreciated is timely and helpful support from Adrian.

Using since July, 2018

Zuid-Holland, Nederland PRO gives me the insights I need to direct my training using Maximum Average Power and the power curve for my races and events.

The Fitness, Fatigue & Form tab helps me to plan my peak fitness for race readiness.

I strongly believe in this project and recommend it to all cyclists who want to improve either their fitness or competitiveness.

Using since July, 2019

Ohio, United States data is usually my first stop post-ride because the power stats are hands down better than Strava, Wahoo, or Garmin. is intuitive and easy to explore and keeps adding more features. If you're serious about training and racing, then you need a power meter, and you need to deep-dive your power numbers. should be in your Bookmarks!

Using since September, 2020

What is Maximum Average Power?

Maximum Average Power (MAP) represents the greatest amount of power (watts) you can sustain for a specific amount of time measured in seconds.

For example, MAP5 is the greatest amount of watts you can output over 5 seconds.

MAP1200, i.e. 20 minutes, is often used as a practical value from which to determine your Functional Threshold Power (FTP), which is seen as the gold standard for assessing an athlete's performance and for benchmarking against others.

Regular FTP testing indicates whether your performance is improving.

Your FTP and other key Maximum Average Power values are used to determine where your strengths and areas of improvement are, on which to base a targeted training plan using your power zones.

Maximum Average Power (MAP) chart

How to use

The Power Trend page

This is the first place you will be directed to after connecting to your Strava account. It lists your Strava activities recorded in the last 6 weeks and calculates your Maximum Average Power (MAP) values for durations of 5 seconds, 1 minute, 5 minutes, and 20 minutes. This combination of short intense efforts and longer sustained efforts are useful to model your "Power Profile" (more on this later!)

Metrics and Progress Bar

A summary of the number of activities processed in a progress bar is shown at the top of the page. Activities not of interest (e.g. runs and swims) are ignored. Only cycling activities recorded with an actual power meter will be processed. (Note: Strava does not make its estimated power available to third party websites like

Each dot on a chart represents your MAP for a given ride. A line of best-fit is added to provide insight into what the effect of your training has been at each MAP duration. The charts show you where you are improving and where more effort may be required.

Maximum Average Power (MAP) chart
Power Trend table

Each row in the Power Trend table represents an activity, and when hovered-over its corresponding points on the MAP charts are highlighted. The checkboxes to the left of the table enable you to remove unwanted data points from the charts.

Sorting — the table can be sorted by clicking on the top header row. Click again to alternate between ascending and descending ordering of the data.

Searching — you can search and filter the data included in the charts by typing in the upper-right box. This is particularly useful if one or more data points are affecting the line of best-fit (for example, because you have recovery rides or commutes where you have taken things easy).

To analyse a ride in more detail, click on its chart icon...

Click here to purchase
(I do not receive a commission)

Training with Power

Training and Racing with a Power Meter is the pioneering, cutting-edge guide that makes it possible for any rider to exploit the incredible usefulness of any power meter. Coach Hunter Allen and exercise physiologists Dr Andy Coggan and Dr Stephen McGregor show how to use a power meter to profile your strengths and weakness, how to measure fitness and fatigue, how to optimise your daily workouts, how to peak for races, and how to set and adjust your racing strategy while you are racing.

The Authors

Hunter Allen is one of the world's leading experts in training with power meters. He is a USA Cycling Level 1 Coach, CEO of Peaks Coaching Group, and a former professional cyclist with the Navigators Team.

Andrew Coggan PhD, is an internationally recognised exercise physiologist. He is the originator of Normalized Power, TSS, power profiling, quadrant analysis, and the Performance Manager concepts.

Stephen McGregor PhD, is an exercise physiologist and USA Cycling instructor. He is Director of the Applied Physiology Lab at Eastern Michigan University and a USA Cycling instructor.

Power Analysis of your rides

Note: not all functionality is available when using mobile browsers. Use the desktop version for the full experience.

The basic ride information (distance, duration, date, time, etc) is pulled-in from Strava. Power metrics for the whole ride are calculated using your FTP and weight (sourced from your Strava profile/settings):

Power metrics and map of ride
FTPYour Functional Threshold Power is your ability to sustain the Maximum Average Power output for 60 minutes. Regular FTP assessments can give you a good indication of whether your performance is improving. FTP also provides a benchmark used to determine cycling-specific training zones.
NP1Normalized Power is calculated using an algorithm that accommodates fluctuations in your effort during a ride. As its name suggests, it normalizes a ride and attempts to provide an average power output for an equivalent ride that does not have fluctuations of effort.
APAverage Power is the mean power value for the whole ride and is affected by fluctuations in effort e.g. zero power readings from freewheeling downhill.
VIVariability Index is the ratio of Normalized Power to Average Power and how evenly paced a ride was. A steady time trial effort should be close 1.00 whereas a criterium race would likely be 1.10 or higher.
IF1Intensity Factor is the ratio of Normalized Power to your FTP and measures the relative intensity of a ride taking into account differences in FTP between riders. A typical recovery ride may be less than 0.75 (i.e. 75% of FTP intensity), whilst an all-out short time trial may exceed 1.15.
TSS1Training Stress Score is modelled on Dr Eric Bannister's HR-based training impulse (TRIMPS) and is proportional to the intensity and duration of a ride. The higher the TSS, the greater the fatigue and training effect of the ride; and also the longer that a rider will require to recover. A TSS of less than 100 is likely to indicate a recovery ride, whilst a TSS exceeding 400 shows serious rider exertion. Recovery Easy Moderate Hard Epic

1 TSS, IF and NP were invented by Dr Andrew Coggan.

Elevation, Speed, Power, HR, Cadence charts

The map initially shows the entire ride. It automatically updates when a section of the ride is being analysed through:

  • Clicking the mouse over the Elevation, Speed, Power, HR, Cadence charts and dragging before letting go of the mouse button to zoom in. The histogram and quadrant analysis are also updated. Click on the charts again to zoom back out.
  • Selecting a MAP duration from the dropdown box.
  • Selecting a Strava Segment from the table.

To make the chart lines less jagged and focus on the patterns in the data, you can smooth the charts using 3, 5, or 30-second moving averages.

You can click to alternate between distance and time on the chart horizontal axes.

The power histogram shows the distribution of your ride power data by sorting it into a series of intervals. The higher the bar, the more time spent in that range of wattage.

If your FTP is set on Strava, then the histogram will colour-code the bars based on 7 power zones: where zone 1 (Z1) is riding very easy and zone 7 (Z7) is for very short all-out efforts.

Power histogram

Power Training zones/levels invented by Dr Andrew Coggan

Quadrant Analysis chart

Quadrant Analysis invented by Dr Andrew Coggan

The quadrant analysis chart shows the relationship between how hard and how fast a rider pedalled during a ride. This will vary significantly depending on the type of ride (e.g. a criterium vs time trial) but is useful to help identify strengths and weaknesses, as well as tendencies when self-selecting.

The vertical axis denotes Average Effective Pedal Force (AEPF), measured in Newtons (N). This is how hard the pedal was pressed. The horizontal axis is Circumferential Pedal Velocity (CPV), measured in meters/second (m/s). This is directly proportional to cadence and is how fast the pedal was turned.

The blue line represents a rider's Functional Threshold Power (FTP) at a given pair of AEPF and CPV values. Therefore we can see a correlation with how much of a ride a rider was riding at, above, and below their FTP.

The quadrant analysis chart shows the percentage of the ride spent in four quadrants (starting top-left and going clockwise):

HF / HVHigh pedal force / High pedal velocity – e.g. from all-out sprinting
HF / LVHigh pedal force / Low pedal velocity – could be from "grinding" up a hill
LF / HVLow pedal force / High pedal velocity – from spinning or using rollers
LF / LVLow pedal force / Low pedal velocity – such as turning the pedals gently downhill
Segments table

If you are a Strava Subscriber, you will also see a table that contains the Strava segments from the ride. This table identifies "Starred" or segments marked as your favourites in Strava, and also achievements (e.g. KOM or personal bests) from the ride.

If the same segment is ridden more than once, then you can do further analysis of that segment by clicking on the compare segments icon. This will take you to the next page...

Power analysis of Segments (Strava Subscribers only)

The segment is highlighted on the map in blue.

Power analysis for a repeated segment

As you hover over the chart on the right, colour-coded markers that relate to your efforts will be displayed on the map and the time difference between the baseline and the other efforts is displayed in the table.

Each marker's colour relates to an effort in the table below. The black marker is the "baseline" – i.e. the effort against which the others are being compared against. The chart shows the time gap between efforts: being above the baseline means you are in front; below is behind. You can select a different effort to be the baseline by click on the icon.

Each effort from the ride being analysed is included in the table in the order they were recorded. The time taken for each effort is displayed, as is the maximum and average values for power, heart rate, and cadence (where available).

Similar to other tables, you can sort the rows by clicking on the column headings.

Your Power Profile

On this page, you'll see your FTP, weight and gender pulled-in from Strava. At the top-right of the page is your "Power Profile". The detail of which rides contributed to the power profile are below. The power profile is created using your best effort for each of the Maximum Average Power values.

Watts per kg, rather than just watts, enable comparison with other rider data. Dr Andrew Coggan developed categories based on the known performance abilities of world champion athletes and untrained persons.

Example Power Profile

Power Profile invented by Dr Andrew Coggan and Hunter Allen

Power Profile is Copyrighted by VeloPress books, and is printed in Training and Racing with a Power Meter

Click here for Dr Andrew Coggan's original Power Profile spreadsheet, which was used to develop the Power Profile chart above.

Your power profile can be used to identify your strengths and weaknesses, which can then be used to determine a training program and also possibly identify events where you may be most successful.

The below descriptions are based on text from the book above

A generally flat or horizontal plot, where all four Maximum Average Power values are around the same point on their respective range, is characteristic of an All-Rounder. All-Rounders do not excel at shorter or longer durations but are likely to be competitive in their category across a broad range of events.

Given that only specialist Sprinters and Time Trialists truly excel at the outmost durations (i.e. 5 seconds and 20 minutes), very few athletes will show this pattern and be at the upper-end in each category. The vast majority of non-elite athletes will likely show some degree of a horizontal power profile, but at the mid to lower-end of each range.
A distinctly down-sloping plot (especially between 1 minute and 5 minutes) is characteristic of a Sprinter. i.e. athletes whose natural abilities are skewed towards success in a short duration and high-power event that utilise a great deal of fast-twitch muscle groups.

Since aerobic ability is relatively trainable, Sprinters may be able to turn themselves into more of an All-Rounder by appropriately-focused training. However, if they have already been training hard for many years, they are likely to remain better at short anaerobic rather than longer aerobic efforts. If so, focusing on events that favour these abilities (e.g. track and criterium racing) may result in the most success.
Distinctly up-sloping plot (especially between 1 and 5 minutes, but also from 5 to 60 minutes) indicates that the athlete is more of a Time Trialist. i.e. weak in neuromuscular power and anaerobic capacity, but with a relatively high aerobic power, and especially a high lactate threshold.

While such riders may improve their performance by working on their weaknesses, this may not necessarily be true if it results in a decline in their strength, which is sustainable power.
A sharply inverted-V pattern is characteristic of an athlete that has both relatively high anaerobic capacity and aerobic ability, and therefore well-suited for events such as the pursuit.

Pursuiters have high potential as an All-Rounder if they have not focused on raising their lactate threshold to its highest possible level.

The chart backgrounds are bars of shading that denote race categories (i.e. Cat 1, Cat 2, etc.) and can be used to benchmark yourself against other riders.

Training and Planned Workouts

Similar to the Power Profile page, your FTP, weight and gender are pulled-in from Strava.

Fitness, Fatigue and Form chart

Performance Manager Chart invented by Dr Andrew Coggan and Hunter Allen

Fitness = Chronic Training Load (CTL)

Fatigue = Acute Training Load (ATL)

Form = Training Stress Balance (TSB: CTL – ATL)

As you move the mouse cursor over the chart, you will see values for Fitness, Fatigue and Form.

Form is a good indicator of your race readiness. It is the difference between how Fatigued you are from training over the past two weeks and how much Fitness you have gained over the past 6 weeks.

Fatigue and Fitness are expressed as Training Stress Score (TSS), which is related to the intensity and duration of training performed each day. The greater the TSS number, the greater the impact on your fitness and fatigue.

The "right" Form varies from rider to rider, however as a rough guide:

  • Sweet spot: between -10 and -30
  • Race day: greater than +15
  • Over-training: below -30
  • Too fresh: greater than +20 (whilst training)

You can switch Fatigue and Form on and off to de-clutter the chart.

You can add planned rides to the calendar to forecast the impact of these on your Fitness, Fatigue and Form. This is useful when planning tapering ahead of a big race to ensure you are sufficiently recovered whilst maintaining fitness.

For example, if you do the same ride every Wednesday and know that it usually results in a TSS of around 100, you can add this to Wednesdays in the future where you will complete the same session.

There are Drag n Drop boxes you can drop onto the calendar to see the effect of future rides on your Fitness, Fatigue and Form. You can dial the TSS values up and down – the page remembers your preferred defaults.

You can also remove items from the calendar by clicking on the icon, or move them to another day.

Training calendar

Settings and User Preferences

You can your profile information if you have made changes on the Strava settings page to your name, location, profile picture, FTP, weight, etc.

  • 295 w
  • 80kg
Cadence and Crank Length settings

Cadence and crank length can be set for each of your bikes set up in Strava. These values are used when drawing the Quadrant Analysis chart on the power analysis page. The default is 90rpm and 172.5mm respectively.

Delete activities if you want to re-process them; Hide if you just don't want to see them!

Hide and Delete activities

Frequently Asked Questions

What information can access from Strava?
Your public profile and ride data are made accessible, including GPS sensor information such as position (latitude/longitude), speed, power, heart rate, cadence, temperature and elevation. The information is similar as if you were viewing someone else's ride through the Strava website or mobile app. Optionally, you can include rides marked as Private within Strava, which will also include data within privacy zones. For more information about Strava privacy settings, refer to this Strava support article
I don't use any more, how do I stop access to my data?
We're sorry to see you go, but you can revoke access from by deleting your account using the Settings page
Why does "ignore" some of my activities?
Only rides recorded when using an actual power meter (e.g. PowerTap, Quarq/SRAM, Stages, SRM, etc) contain the data that is needed to calculate Maximum Average Power values and perform analysis. All other Strava activities are ignored including runs, swims and rides recorded without a power meter
I don't have a power meter, but Strava shows me "Estimated Power" on its website – why don't you use that?
At the time of writing, Strava does not make Estimated Power available to third party websites such as
Do you support data recorded during virtual rides, such as from Zwift?
Yes, absolutely! If your virtual ride contains data recorded from an actual power meter, then it will be processed the same as rides recorded in the real world
How should I configure my GPS device/power meter to ensure I am getting the best results?
The Recording Interval of some devices is configurable and controls how activity data is recorded. For example, most Garmin devices have two options:
  • A Smart option that records key points where you change direction, speed, or heart rate
  • A 1 Sec option that records points every second and creates a detailed record of your activity, increasing the size of the stored activity file. This option is highly recommended as more data points lead to greater accuracy. It is very unlikely that you will run out of space on your GPS device using this option and Smart recording is often unnecessary
For more information on how to change the recording interval for your device, refer to its manual and support resources
Why are the start and endpoints of my ride different from what I see on Strava's website?
If you don't enable access to private activities, respects any Privacy Zones configured on the Strava website. The data provided by Strava will be cropped to only publicly available data, regardless of the requesting athlete owning the requested activity

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