{"id":8656,"date":"2023-03-13T12:24:07","date_gmt":"2023-03-13T12:24:07","guid":{"rendered":"https:\/\/ciclozone.com\/blog\/mittwochsweisheit-karyn-silenzi-den-intensitaetsfaktor-von-metriken-verstehen\/"},"modified":"2026-03-30T23:05:47","modified_gmt":"2026-03-30T22:05:47","slug":"mittwochsweisheit-karyn-silenzi-den-intensitaetsfaktor-von-metriken-verstehen","status":"publish","type":"post","link":"https:\/\/ciclozone.com\/de\/blog\/mittwochsweisheit-karyn-silenzi-den-intensitaetsfaktor-von-metriken-verstehen\/","title":{"rendered":"Mittwochsweisheit: Karyn Silenzi \u2013 Den Intensit\u00e4tsfaktor von Metriken verstehen"},"content":{"rendered":"<p class=\"p3\">Letzte Woche haben wir dar\u00fcber gesprochen, wie begrenzt der Vergleich der durchschnittlichen Wattleistung verschiedener Fahrten ist. Heute besprechen wir eine Radsportmetrik namens Intensit\u00e4tsfaktor (IF), die f\u00fcr das Verst\u00e4ndnis des relativen Schwierigkeitsgrads von entscheidender Bedeutung ist und wie Sie damit die Trainingseffizienz jeder einzelnen Ihrer Fahrten vergleichen k\u00f6nnen.<span class=\"s1\"><a href=\"#\" rel=\"noopener\" target=\"_blank\">Last week<\/a>\u00a0we talked about the limited value of comparing the average watts between different rides. Today we will discuss a cycling metric referred to as the Intensity Factor (IF) that is key to understanding the relative difficulty level and how you can use it to compare the training efficacy of each and every one of your rides.<\/span><\/p>\n<p class=\"p3\">Was ist normalisierte Leistung?<span class=\"s1\"><strong>What is Normalised Power?<\/strong><\/span><\/p>\n<p class=\"p3\">Bevor wir IF verstehen k\u00f6nnen, m\u00fcssen wir eine Metrik diskutieren, die als normalisierte Leistung bezeichnet wird. Aus verschiedenen Gr\u00fcnden haben wir festgestellt, dass die durchschnittliche Wattzahl nur einen begrenzten Wert hat. Ein Fahrer kann zwei Fahrten absolvieren und am Ende immer noch den gleichen Durchschnitt erzielen, obwohl die physiologischen \u201eKosten\u201c deutlich unterschiedlich sind.<span class=\"s1\">Before we can understand IF we must discuss a metric called normalised power. For various reasons we determined that average watts have limited value. A rider can complete two rides and still end up with the same average despite the physiological \u201ccost\u201d being significantly different. <\/span><\/p>\n<p class=\"p3\">Die normalisierte Leistung ist eine Sch\u00e4tzung der Leistung, die Sie zu den gleichen physiologischen \u201eKosten\u201c h\u00e4tten aufrechterhalten k\u00f6nnen, wenn Ihre Leistungsabgabe vollkommen konstant und nicht variabel gewesen w\u00e4re. Bei einer Fahrt im eingeschwungenen Zustand sind Ihre durchschnittliche Leistung (AP) und Ihre normalisierte Leistung (NP) \u00e4hnlich. Bei jeder Trainingseinheit oder jedem Rennen, bei dem es zu Leistungsanstiegen oder Intervallen mit anschlie\u00dfender Erholung kommt, sind AP und NP unterschiedlich. Je gr\u00f6\u00dfer die Varianz und die Arbeit \u00fcber dem Schwellenwert, desto gr\u00f6\u00dfer ist der Unterschied zwischen beiden und desto schwieriger ist die Fahrt.<span class=\"s1\">Normalised power is an estimate of the power that you could have maintained for the same physiological \u201ccost\u201d if your power output had been perfectly constant, rather than variable. In a steady-state ride, your average power (AP) and normalised power (NP) will be similar. In any type of training session or race, where there are surges in power or intervals followed by recovery, the AP and NP will be different. The more variance and work above threshold, the greater the difference between the two, and the more difficult the ride.<\/span><\/p>\n<p class=\"p3\">Der NP-Wert sagt uns jedoch immer noch nicht, wie schwierig die Fahrt im Vergleich zu unserem FTP war, er ber\u00fccksichtigt weder, wie lange die Anstrengung aufrechterhalten wurde, noch erm\u00f6glicht er einen Vergleich der Fitnessunterschiede innerhalb oder zwischen Einzelpersonen.<span class=\"s1\">The NP value however still does not tell us how difficult the ride was compared to our <a href=\"#\" rel=\"noopener\" target=\"_blank\">FTP<\/a>, it does not take into account how long the effort was sustained for, nor does it allow for comparing the difference in fitness within or between individuals.<\/span><\/p>\n<p class=\"p3\">Der Wert von IF<span class=\"s1\"><strong>The value of IF<\/strong><\/span><\/p>\n<p class=\"p3\">Das IF einer Fahrt gibt die Intensit\u00e4t einer Fahrt an. Es wird als Verh\u00e4ltnis des NP zu Ihrem FTP berechnet.  Dies ist sehr wertvoll, da es immer im Verh\u00e4ltnis zu Ihrem aktuellen Fitnessniveau steht, gemessen anhand Ihrer Leistung bei Grenzanstrengungen. Eine Fahrt mit einem IF von 1,0 w\u00fcrde einer 60-min\u00fctigen Vollanstrengung auf Ihrem FTP-Niveau entsprechen.<span class=\"s1\">The IF of a ride indicates the intensity of a ride. It is calculated as the ratio of the NP to your FTP.<span class=\"Apple-converted-space\">\u00a0 <\/span>This is very valuable because it will always be relative to your current fitness level measure via your power at threshold efforts. A ride with an IF of 1.0 would equal an all out effort at your FTP level for 60 minutes.<\/span><\/p>\n<p class=\"p3\">Stellen Sie sich vor, zwei Fahrer absolvieren genau die gleiche Fahrt. Rider A hat einen NP von 260 W. Rider B hat einen NP von 200 W, beide k\u00f6nnen jedoch einen IF von 0,85 haben (85 % Aufwand). Trotz ihres offensichtlichen Unterschieds in der Rohleistung haben beide bei ihren jeweiligen Fahrten effektiv die gleiche Schwierigkeit bew\u00e4ltigt.<span class=\"s1\">Imagine two riders complete the exact same ride. Rider A has a NP of 260W. Rider B has a NP of 200W, yet both can have an IF of 0.85 (85% effort). Despite their obvious difference in raw power output, they both effectively completed the same difficulty within their respective rides.<\/span><\/p>\n<p class=\"p3\">Was ist ein gutes IF?<span class=\"s1\"><strong>What is a good IF?<\/strong><\/span><\/p>\n<p class=\"p3\">Dies bezieht sich auf Ryans Frage, als er nach der durchschnittlichen Wattzahl fragte und wie nahe sie an seinem FTP liegen sollte. Die Intensit\u00e4t wird immer von der Dauer beeinflusst. Wenn Schwellenbem\u00fchungen eine Stunde lang durchgef\u00fchrt werden k\u00f6nnen, werden Anstrengungen oberhalb der Schwelle weniger als eine Stunde lang durchgef\u00fchrt, und Anstrengungen unterhalb der Schwelle k\u00f6nnen l\u00e4nger als eine Stunde durchgef\u00fchrt werden.<span class=\"s1\">This refers back to Ryan\u2019s question when he asked about average watts and how close to his FTP it should be. Intensity will always be impacted by duration. If threshold efforts can be held for an hour, suprathreshold efforts will be held for less than an hour and subthreshold can be held for longer than an hour.<\/span><\/p>\n<p class=\"p3\">Typische IF-Werte f\u00fcr verschiedene Trainingseinheiten, Rennen und Dauern sind wie folgt:<span class=\"s1\">Typical IF values for various training sessions, races, and durations are as follows:<\/span><\/p>\n<p class=\"p3\">&lt; 0,75 Erholungsfahrten<span class=\"s1\">&lt; 0.75 recovery rides <\/span><\/p>\n<p class=\"p3\">0,75\u20130,85 ausdauernde Trainingsfahrten<span class=\"s1\">0.75-0.85 endurance-paced training rides<\/span><\/p>\n<p class=\"p3\">Fahrten im Tempo 0,85\u20130,95, aerobe und anaerobe Intervalltrainings, l\u00e4ngere (&gt;2,5 h) Stra\u00dfenrennen<span class=\"s1\">0.85-0.95 tempo rides, aerobic and anaerobic interval workouts, longer (&gt;2.5 h) road races<\/span><\/p>\n<p class=\"p3\">0,95\u20131,05 Laktatschwellenintervalle (nur Arbeitsperiode), kurze Stra\u00dfenrennen, Crits, 40-km-TT<span class=\"s1\">0.95-1.05 lactate threshold intervals (work period only), short road races, crits, 40k TT <\/span><\/p>\n<p class=\"p3\">1,05\u20131,15 15-km-TTs, Streckenpunkterennen<span class=\"s1\">1.05-1.15 15k TTs, track points race<\/span><\/p>\n<p class=\"p3\">&gt; 1,15 Prolog TT, Verfolgungsjagd<span class=\"s1\">&gt; 1.15 prologue TT, track pursuit<\/span><\/p>\n<p class=\"p3\">Eine besonders n\u00fctzliche Anwendung von IF ist die \u00dcberpr\u00fcfung auf \u00c4nderungen der Schwellenleistung \u2013 insbesondere ist ein IF von mehr als 1,05 bei einem Rennen mit einer Dauer von etwa einer Stunde oft ein Zeichen daf\u00fcr, dass die Schwellenleistung des Fahrers tats\u00e4chlich gr\u00f6\u00dfer ist als die derzeit im Programm eingegebene.<span class=\"s1\">One particularly useful application of IF is to check for changes in threshold power \u2013 specifically, an IF of more than 1.05 for a race that is approximately 1 hour in duration is often a sign that the rider\u2019s threshold power is actually greater than that presently entered into the program. <\/span><\/p>\n<p class=\"p3\">Nicht alle Programme oder Fahrr\u00e4der verf\u00fcgen \u00fcber die F\u00e4higkeit, NP und IF zu berechnen.<span class=\"s1\">Not all programs nor bikes have the capability to calculate NP and IF.<\/span><\/p>\n<p class=\"p3\">CicloZone verwendet eine propriet\u00e4re Berechnung namens COL, die es Einzelpersonen erm\u00f6glicht, zu verstehen, wie schwierig ihr Training im Verh\u00e4ltnis zu ihrem FTP ist.  Dadurch stellt jedes CicloZone-Training sicher, dass Sie mit der f\u00fcr Sie richtigen Intensit\u00e4t und \u00fcber die optimale Zeitspanne trainieren, um Ergebnisse zu erzielen. Laden Sie die App im App Store oder bei Google Play herunter.<span class=\"s1\"><a href=\"#\" rel=\"noopener\" target=\"_blank\"> CicloZone uses a proprietary calculation referred to as COL<\/a> which allows individuals to understand how difficult their workouts are relative to their FTP.\u00a0 As a result, every CicloZone workout makes sure you work at the right intensity for you for the optimum amount of time to deliver results.<strong> Download the app at the\u00a0<a href=\"https:\/\/apps.apple.com\/gb\/app\/ciclozone\/id1538024694\" rel=\"noopener\" target=\"_blank\">App Store<\/a>\u00a0or\u00a0<a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.ciclozone\" rel=\"noopener\" target=\"_blank\">Google Play.<\/a><\/strong><\/span><\/p>\n<p class=\"p2\">\n","protected":false},"excerpt":{"rendered":"<p>Letzte Woche haben wir dar\u00fcber gesprochen, wie begrenzt der Vergleich der durchschnittlichen Wattleistung verschiedener Fahrten ist. Heute besprechen wir eine Radsportmetrik namens Intensit\u00e4tsfaktor&#8230;<\/p>\n","protected":false},"author":3,"featured_media":8657,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[65],"tags":[],"class_list":["post-8656","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trainingszone-de"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Understanding Metrics: Intensity Factor | CicloZone Blog<\/title>\n<meta name=\"description\" content=\"Karyn Silenzi- Intensity Factor (IF) is key to understanding the relative difficulty level and how you can use it to compare the training efficacy of your rides\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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