Training

Fitness

Long, longer, marathon: reach the finish line with the right strategy

- Early goal setting, a gentle start to training with basic endurance and a gradual increase are crucial for late starters.
- In addition to cycling, regular strength training, stretching, coordination and balance are essential for performance and injury prevention.
- A predominantly light, nutritious diet and targeted cycling technique training increase performance, safety and riding enjoyment.

Fit for the start of the season: 5 tips to help you reach your highlight of the year

FITNESS

- FTP is the practically determinable threshold power, serves as the basis for precise training zones and is usually determined using a 20-minute test.  
- The standard protocol comprises a structured warm-up, 5-minute maximum test, 20-minute time trial, after which the average performance is reduced by approx. 5 %.  
- Alternatives such as critical power or mFTP exist, but the regular FTP test remains central due to training benefits, comparability and mental training.

FTP test: 20 minutes is the basis for structured training

- MyWhoosh 5.7 integrates Strava, TrainerDay and BikeControl, extends calendar functions and enables shifting/steering via Bluetooth controller.
- New Streaks feature rewards daily activity across all sports with badges and milestones to encourage regular training.
- Expansion of rowing functions with structured workouts, live events with real-time SPM and leaderboards as well as improved hardware management.

MyWhoosh 5.7 updates: Free training now also with Strava, TrainerDay & BikeControl

- Ortovox is expanding its Safety Academy to include a bike programme with practical courses, a digital Pocket Lab and a free First Aid Guide Book.  
- The two-day MTB First Aid courses in DACH train realistic emergency scenarios on trails and in some cases enable DGUV and FeV certificates.  
- Courses and Pocket Lab will be available from summer 2026; further MTB first aid offers are available from DAV, DIMB, Dani Hornsteiner and aid organisations, among others.

Safety on the trail: Ortovox launches first aid courses for mountain bikers

- Listening to music on a bicycle is permitted in Germany as long as ambient noises such as bells or sirens remain audible at all times.  
- Excessively loud music that impairs the perception of traffic can result in a fine and contributory negligence in the event of an accident.  
- Operating a smartphone while driving is prohibited; hands-free operation is permitted, but the following still applies: avoid distraction and, if in doubt, do without music.

Soundtrack on two wheels: Is listening to music allowed on the bike?

- Commuting by bike avoids direct CO₂ emissions, saves resources compared to travelling by car or train and significantly reduces the ecological footprint.
- Bikes require less infrastructure, reduce land sealing, noise and particulate matter and thus improve the quality of life in cities.
- Every kilometre avoided by bicycle or e-bike increases the energy efficiency of mobility and is considered a building block of sustainable transport concepts.

Green to work: How commuting by bike is good for the environment

- As an all-encompassing lifestyle, ultra-endurance sport shapes everyday life, holidays and social contacts and leads to ambivalent benefit-cost balances.
- Partners bear considerable logistical, emotional and domestic extra work, often with a traditional division of roles despite the assertion of equal rights.
- Central "share, support or separate" dilemma: support stabilises relationships, but can lead to conflicts and pressure to separate if training is excessive.

Study investigates conflicts: extreme sport as a relationship killer?

- Seven watt-based Coggan training zones are orientated towards FTP and lactate threshold and depict natural transitions of the energy systems.  
- Ranges 1-2 (55-75 % FTP) promote regeneration and aerobic base, 3-4 (76-105 % FTP) primarily develop threshold performance.  
- Ranges 5-7 (from 106% FTP) increase VO2max, anaerobic capacity and sprint power; regular FTP tests and iLevels allow individual customisation.

Watt-controlled bike training: How to determine your training zones

- Consistent tempo distribution conserves glycogen stores, controls lactate build-up and prevents premature fatigue when mountain biking.
- The pace traffic light uses body feeling instead of technique: green for basic pace, yellow for threshold pace, orange/red for short peak pace sections.
- Watt-based training according to FTP allows fine zonal control; around 80 % of training in basic zones and a maximum of 20 % in intensive zones.

Effective MTB training according to a plan: how to control your speed when biking

- Ice bathing triggers a hormone kick and can have a positive effect on blood circulation, blood vessels, the immune system, the psyche and brown fat, but this has not been conclusively proven.  
- Cold shock means severe stress for the cardiovascular system; health checks are recommended, never walk alone, do not jump, stay for a short time (rule of thumb: degrees = minutes).  
- Popular since Goethe and naturopaths, today also popular in competitive sports and record attempts, with ice miles and mass activities in ice-cold water.

Ice bathing, winter swimming, cold showers: It's not a hobby. It's a decision.

- Systematic collection and synchronisation of all watt data forms the basis for subsequent pattern recognition and precise training control.  
- FTP as a reference value defines training zones according to Coggan; regular tests and subjective load perception are central to categorisation.  
- Key figures such as NP, IF, performance duration curve and fatigue profiles help to recognise strengths, weaknesses, overload and necessary training adjustments.

Training by watts: First steps in the world of watt values - here's how it works

Fitness with the bike: training plans & performance improvement | indoor & outdoor training | experience & test reports

Biker: Training plans | BIKE

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Biker: Training plans | BIKE

Long, longer, marathon
Reach the finish line with the right strategy

Fit for the start of the season
5 tips to help you reach your highlight of the year

FTP test
20 minutes is the basis for structured training

MyWhoosh 5.7 updates
Free training now also with Strava, TrainerDay & BikeControl

Safety on the trail
Ortovox launches first aid courses for mountain bikers

Soundtrack on two wheels
Is listening to music allowed on the bike?

Green to work
How commuting by bike is good for the environment

Study investigates conflicts
Extreme sport as a relationship killer?

Watt-controlled bike training
How to determine your training zones

Effective MTB training according to a plan
How to control your speed when biking

Ice bathing, winter swimming, cold showers
It's not a hobby. It's a decision.

Training by watts
First steps in the world of watt values - here's how it works

Biker: Training plans | BIKE

Long, longer, marathonReach the finish line with the right strategy

Fit for the start of the season5 tips to help you reach your highlight of the year

FTP test20 minutes is the basis for structured training

MyWhoosh 5.7 updatesFree training now also with Strava, TrainerDay & BikeControl

Safety on the trailOrtovox launches first aid courses for mountain bikers

Soundtrack on two wheelsIs listening to music allowed on the bike?

Green to workHow commuting by bike is good for the environment

Study investigates conflictsExtreme sport as a relationship killer?

Watt-controlled bike trainingHow to determine your training zones

Effective MTB training according to a planHow to control your speed when biking

Ice bathing, winter swimming, cold showersIt's not a hobby. It's a decision.

Training by wattsFirst steps in the world of watt values - here's how it works

Long, longer, marathon
Reach the finish line with the right strategy

Fit for the start of the season
5 tips to help you reach your highlight of the year

FTP test
20 minutes is the basis for structured training

MyWhoosh 5.7 updates
Free training now also with Strava, TrainerDay & BikeControl

Safety on the trail
Ortovox launches first aid courses for mountain bikers

Soundtrack on two wheels
Is listening to music allowed on the bike?

Green to work
How commuting by bike is good for the environment

Study investigates conflicts
Extreme sport as a relationship killer?

Watt-controlled bike training
How to determine your training zones

Effective MTB training according to a plan
How to control your speed when biking

Ice bathing, winter swimming, cold showers
It's not a hobby. It's a decision.

Training by watts
First steps in the world of watt values - here's how it works