Normalized Power: What It Is, Why It Matters, and How to Find It

How to find normalized power?

To find Normalized Power (NP), you must use a power meter during your exercise (typically cycling or running with compatible devices) and then analyze the recorded data with specialized software or a compatible head unit, as NP is a complex, weighted average that cannot be accurately calculated manually in real-time.

Understanding Normalized Power: Beyond the Average

In the realm of endurance sports, particularly cycling, power output is the gold standard for measuring effort and performance. While average power provides a straightforward arithmetic mean of your power output over a given duration, it often fails to capture the true physiological stress of a highly variable effort. This is where Normalized Power (NP) comes into play.

Developed by Dr. Andrew Coggan and integrated into analysis platforms like TrainingPeaks, Normalized Power is an advanced algorithm designed to provide a more accurate representation of the physiological cost of an effort, especially when power output fluctuates significantly. It accounts for the fact that short, intense bursts of power followed by recovery periods are metabolically more taxing than maintaining a steady power output, even if the average power for both scenarios is the same.

Why Normalized Power is Crucial for Training and Performance

Normalized Power offers a more insightful metric than simple average power for several reasons:

• Accurate Reflection of Physiological Stress: NP better reflects the true metabolic and cardiovascular load placed on the body during an undulating effort. This is vital for understanding recovery needs and preventing overtraining.
• Enhanced Training Zone Application: When determining training zones or assessing the intensity of a workout, using NP can provide a more appropriate measure than average power, especially for interval training, group rides, or races with variable terrain.
• Foundation for Advanced Metrics: NP is a critical component in calculating other advanced training metrics, such as Training Stress Score (TSS®) and Intensity Factor (IF®), which are essential for periodization and tracking training load over time.
• Comparative Analysis: It allows for a more meaningful comparison of efforts across different rides or races, even when the terrain or conditions lead to vastly different average power outputs.

The Science Behind Normalized Power

The calculation of Normalized Power is sophisticated, designed to mimic the physiological response to varying power outputs. Here's a simplified breakdown of the underlying principles:

• Weighted Average: Unlike a simple average, NP gives disproportionately more weight to higher power outputs. This acknowledges that higher intensity efforts contribute more significantly to fatigue and physiological stress.
• "Fourth Power" Rule: The algorithm raises individual power readings to the fourth power. This mathematical operation dramatically amplifies the impact of high-power efforts, reflecting their increased metabolic cost. For instance, doubling your power output doesn't just double the physiological cost; it significantly increases it beyond a linear relationship.
• Moving Average: NP employs a specific 30-second moving average (or similar time constant). This smooths out instantaneous fluctuations but retains the impact of sustained efforts within that window, simulating the body's time-delayed physiological response to changes in intensity.
• Anaerobic Contributions: By emphasizing higher power outputs, NP indirectly accounts for the greater reliance on anaerobic energy systems during intense bursts, which are more fatiguing and generate more metabolic byproducts.

Practical Application: How to Find Normalized Power

Given its complex algorithmic nature, finding Normalized Power is not a manual calculation you can perform accurately in real-time. It requires specific equipment and software:

1. Essential Equipment

• Power Meter: This is the foundational piece of equipment. A power meter measures the force and speed of your pedal stroke (or other movement, like running) to calculate your instantaneous power output in watts. Common types include crank-based, pedal-based, hub-based, or spider-based power meters for cycling. For running, compatible devices might include foot pods or specialized watches.
• Head Unit or Compatible Device: A cycling computer (head unit like Garmin, Wahoo, Hammerhead) or a GPS watch (e.g., Garmin, Coros, Polar) is needed to record the data from your power meter. These devices typically display real-time power and can record your entire workout for later analysis.

2. The Data Collection Process

• Install and Calibrate: Ensure your power meter is correctly installed and calibrated according to the manufacturer's instructions. Regular calibration is crucial for accuracy.
• Record Your Ride/Workout: During your training session, your head unit or watch will continuously record your power output along with other metrics like speed, distance, and heart rate.
• Upload Data: After your workout, upload the recorded data from your head unit or watch to a compatible analysis platform. This is usually done wirelessly (Bluetooth, ANT+) or via a USB connection.

3. Software Analysis

• Specialized Analysis Platforms: This is where Normalized Power is calculated. Popular platforms include:
  • TrainingPeaks: The original platform to implement NP, TSS, and IF. It's a gold standard for coaching and athlete analysis.
  • Garmin Connect: Garmin's own platform, which calculates NP for rides recorded with Garmin devices and power meters.
  • Wahoo SYSTM (formerly Sufferfest) / Wahoo ELEMNT App: For Wahoo users.
  • ZwiftPower: For Zwift activities.
  • GoldenCheetah: A free, open-source advanced cycling performance software.
  • Strava (Premium/Summit): Offers some power analysis features, including NP, for premium subscribers.
• Automatic Calculation: Once your data is uploaded, these platforms automatically process the raw power data through the Normalized Power algorithm and display the result. You'll typically find NP listed alongside average power, maximum power, and other metrics for your workout.

Interpreting Your Normalized Power Data

Once you have your NP, how do you use it?

• Compare to Average Power: The greater the difference between your NP and average power, the more variable and physiologically taxing your effort was. A ride with a high NP relative to average power indicates a lot of surging, braking, and accelerating.
• Assess Training Load: Use NP to calculate your Intensity Factor (IF) by dividing your NP by your Functional Threshold Power (FTP). IF helps quantify the intensity of a ride relative to your maximum sustainable effort.
• Track Training Stress: NP is a key input for Training Stress Score (TSS). A higher NP for a given duration will result in a higher TSS, reflecting greater overall training stress. This helps in managing fatigue and structuring your training plan.
• Pacing Strategy: Understanding NP can inform your race or ride pacing. If a course demands frequent changes in pace, aiming for a slightly higher average power than you could sustain steadily might be appropriate, knowing that the NP will reflect the true cost.

Limitations and Considerations

While Normalized Power is a powerful metric, it's important to understand its context:

• Proprietary Algorithm: The exact NP algorithm is proprietary to TrainingPeaks, though other platforms have implemented their versions which are generally very close.
• Primary Use in Cycling: While concepts of variable intensity apply to other sports, NP was specifically developed for and is most commonly used in cycling. Its application to running or rowing with power meters is evolving.
• Dependent on Accurate FTP: The utility of NP for metrics like IF and TSS heavily relies on having an accurately determined and up-to-date Functional Threshold Power (FTP).
• Not a Real-Time Pacing Tool: While some head units display real-time NP, it's a backward-looking metric over a 30-second window, making it less suitable for immediate, moment-to-moment pacing decisions compared to instantaneous power.

Conclusion

Normalized Power is an indispensable tool for any serious endurance athlete or coach utilizing power meters. By moving beyond simple average power, NP provides a more nuanced and physiologically relevant measure of effort, allowing for more precise training management, performance analysis, and strategic pacing. To find your Normalized Power, ensure you have a power meter, record your data with a compatible device, and then upload it to a specialized analysis platform that automatically performs the complex calculations for you. Mastering its interpretation will unlock a deeper understanding of your training and contribute significantly to your athletic development.