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1. What is the Efficiency Factor (EF)?

 

Efficiency Factor (EF) is Normalized Power (NP) (Input) from your workout divided by Average Heart Rate (Output) from your workout.

Example: 220W / 150HR =1.47 VI

The question that the Efficiency Factor is answering is how aerobically fit, are you?

  • If Output is greater at the same Input then you are more fit
  • If Input is lower at the same Output then you are more fit

2. How to Interpret it?

 

The question is how to use the Efficiency Factor (EF)?

The Efficiency Factor should be used for tracking your aerobic level. Let’s say you are during your base period and you are doing endurance workout in Zone 2 every week. Example of results:

12/22 – 180W / 130HR = 1.38 EF
12/29 – 182W / 130HR = 1.4 EF
1/5 – 185 / 128HR = 1.44 EF
1/12 – 190 / 129HR = 1.47 EF
1/19 – 188 / 130HR = 1.45 EF
1/26 – 195 / 129 HR = 1.51 EF
2/2 – 200W / 132HR = 1.51 EF
2/9 – 205W / 130HR = 1.57 EF
2/16 – 203W / 129HR = 1.57 EF
2/23 – 206W /132HR = 1.56 EF

We can see a 13% increase. 3 last weeks are very stable, that means your aerobic level get to the point where you need to move on. You can extend your endurance workouts in duration or move to more intense workouts.

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