Power & pedal training for mountain bikers: Optimising performance with a power meter
Jan Timmermann
· 21.03.2025
In this article, we use so-called affiliate links. With every purchase through these links, we receive a commission from the merchant. All relevant referral links are marked with . Learn more.
Every biker has probably heard of watts. However, not everyone realises what this unit of measurement actually means and how it can be used for their own training. Biking is one of the best-researched endurance sports and experts have found numerous ways to optimise cyclists' performance. No other value is likely to play such a central role for marathon, cross-country and touring cyclists as pedalling power. It is measured in watts and describes how much mechanical work the body performs per time. If you know your own wattage values and can interpret them correctly, you have the most effective tool for targeted further development in training and clever pacing in competition. In addition, a precisely measured performance provides a good basis for comparison with other athletes.
An athlete's performance is a decisive parameter for optimising training control. It usually provides much more precise information about fitness than other measured values, such as heart rate. The heart rate is subject to many interfering factors when cycling, such as temperature and emotions, Water loss or nutrition. Even the espresso before training can influence the values. In addition, the heart is a rather slow pumping muscle and the heart rate reacts slowly to sudden changes in intensity, such as short intervals. Training according to watt values promises consistent accuracy and allows progress to be recognised without a time delay. Above all, however, the power measured in watts is the basis for calculating other important key figures, such as training zones or energy requirements. Power in watts can also be described as energy flow in joules per second. If you multiply your power output by the corresponding time in seconds, you obtain information about the mechanical energy in kilojoules, which in turn corresponds approximately to the nutritional requirement in kilocalories.
Watt measurement with power meter
The fact that watt training is ideal for cyclists was recognised early on. The first functional power meter came onto the market in 1986. In the nineties, the first professional road cyclists experimented with watt measurement. A lot has happened in almost 40 years of development. Not only has the technology been significantly miniaturised, but today's generation of power meters is above all accurate and reliable. Both are essential for precise training control. An inaccuracy of just five per cent can significantly distort the measured power. With classic measurement in the crank star, for example, the performance of the legs in the pulling phase remains unclear and inaccuracies in the right-left distribution are more likely. Power meters with one-sided measurement are attractively priced but usually significantly less accurate than models with dual measurement. In our tests, a 20 watt measurement difference was not uncommon. If you want to train ambitiously, you should not only pay attention to compatibility with cranks and frames, but also to accuracy. As with any good measurement technology, power meters including high-quality crank arms can cost 1000 euros or more.
Product example: Rotor 2INpower MTB DM
- Price: 999 Euro >> available here
- Weight: 695 g (170 mm)
- Power measurement: on both sides
- Measurement accuracy: +/- 0.5 %
- Data transmission: ANT+TM- / Bluetooth
- Energy source: Rechargeable Li-Ion battery
- Battery life: approx. 250 h
- Axle diameter: 30 mm
- Chainline: 52 mm Boost
- Lengths: 165 / 170 / 175 mm
Wattmeter pedals
An alternative to the crank-based power meters are so-called watt-measuring pedals. There is now also a selection of power meters integrated into clipless pedals for mountain bikes. The advantage: The pedals can be transferred from bike to bike and, unlike cranks, have virtually no compatibility problems. Our tests confirm that the current pedal power meters have good accuracy and durability. Unfortunately, watt-measuring pedals are not cheap either.
Product example: Garmin Rally XC200
- Price: 999 Euro >> available here
- Weight: 444 g
- Power measurement: on both sides
- Measurement accuracy: +/- 1 %
- Data transmission: ANT+ / Bluetooth
- Energy source: Battery
- Battery life: approx. 120 h
- Cleat system: Shimano SPD
The FTP test: the linchpin for training control
FTP stands for "Functional Threshold Power" and describes the maximum average power output over one hour. Also known as functional threshold power, the FTP value allows important conclusions to be drawn about the optimisation of bike training. For most cyclists, ten to 20-minute FTP tests are easier to implement than a 60-minute test period. The performance per hour can also be calculated from FTP10 and FTP20. The corresponding test programmes are stored in most power meter manufacturers' software or other compatible apps for training control. An FTP test cannot replace professional performance diagnostics with lactate measurement, but it can be carried out relatively easily and without outside help. We have summarised how an FTP test works in detail and what should be taken into account here. Once the current FTP value has been determined, the individually optimised training zones can be calculated:
- Zone 1 (< 55% of FTP): active regeneration after intensive training or competition
- Zone 2 (55-75% of FTP): basic endurance (GA1) for training endurance rides at low speed
- Zone 3 (75-90% of FTP): Tempo training (GA2) to improve speed during fast rides
- Zone 4 (90-105% of FTP): reaching the lactate threshold in the development zone (EB), intensive training lasting a maximum of 90 minutes trains high loads and lactate tolerance
- Zone 5 (105-120% of FTP): VO2max training improves maximum oxygen uptake during fast intervals
- Zone 6 (>120% of FTP): anaerobic capacity improves during intensive sprints up to a maximum of two minutes
Estimate watt values: How much power do I have?
Different services are required in different disciplines. To achieve Professionals in the sprint discipline cross-country eliminator The FTP value indicates the power output of a cyclist, who can peak at up to 2500 watts at certain points and can easily pedal at over 500 watts for five minutes. For longer distances, the FTP value again provides information on performance. In the marathon sector, no professional athlete works without watt measurement. World-class athletes, like Karl Platt (70 kg) or Alban Lakata (78 kg), achieve an hourly output of 400 to 420 watts. To put this into perspective, you could power four LCD televisions for an hour.
For a trained amateur biker, an hourly power output of around three watts per kilo of body weight is assumed. From this value, finishing an MTB marathon becomes realistic. The higher the ratio of watts per kilo, the greater the uphill potential. If you want to increase your speed on the mountain, you can either increase the power or reduce body weight. The following matrix helps you to assess your own hourly performance:
- 1 W / kg: People who never exercise or are ill
- 2 W / kg: Untrained people who rarely exercise, low performance indicates too little exercise
- 3 W / kg: Hobby bikers with regular training, marathons are possible
- 4 W / kg: good amateurs, marathons are ridden for placement
- 5 W / kg: very good amateurs or young professionals, anyone below 4.8 will not be able to make a living from the sport
- 6 W / kg: almost only world champions pedal at six watts or more per kilo; amateur bikers are generally unable to achieve the necessary training volume
The round kick
For a long time, the round kick was considered a core skill for endurance bikers. Today, its public relevance has diminished, but the round kick is still a technique that mountain bikers who are involved in watt training should master. Power meters also record the cadence. It is measured in revolutions per minute (rpm) and its optimum range depends on the power output. On flat terrain, this range is between 90 and 100 rpm, on hills it is significantly lower. High cadences bring advantages in most situations. not least for knee health. With a round pedal stroke, high frequencies can be realised without losing too much power in the upper body. The cadence not only determines the efficiency with which the body transfers power to the pedals, but also the gear selection. High performance requires a fluid pedalling stroke. This is more difficult to achieve off-road than on the road, but is also important for mountain bikers. Especially on loose ground, where every load peak can lead to a loss of traction, a smooth pedal stroke helps with power transfer.
Practising the round kick
The best way to develop a feel for the round pedal stroke is on a stationary ergometer without external distractions, but it can also be practised directly on the bike. The first step is to concentrate on your pedalling. The best way to do this is to try to keep your upper body and arms steady at a low cadence (40-60 rpm). Then increase the frequency and maintain a fluid motion sequence. To overcome the dead centre of the 12 o'clock position, it helps to imagine you are standing on a barrel and want to roll it forwards with your feet. For the dead centre in the 6 o'clock position, it can help to imagine that you want to brush dirt off your feet. You can also train your motor skills by only kicking with one leg at a time.
Jan Timmermann
Editor
