Analyzing/Understanding Efficiency Factor (EF) in TRAININGPEAKS

One of the reasons I chose TRAININGPEAKS to program for my athletes is the data analysis side of things. It allows me to see how an athletes body is responding to various types of training.

What is Efficiency Factor (EF) It is the ratio of Normalized Power OR Pace relative to your HR when cycling or running. When this value is higher during Aerobic based sessions. This can be an indicator of increasing Aerobic Fitness.

Why Does it Even Matter? if you dont have access to a lab for all these fancy tests. There are alot more cost effective ways for the everyday athlete who is just looking to get better. EF, being one of cost effective ways we can look at when measuring how hard a session is given a (POWER/PACE) relative to a given HR. All you need is a TP Premium Account.

HERE IS AN EXAMPLE OF MY EFFICIENCY FACTOR (EF) & HOW ITS IMPROVED IN 11 MONTHS SPECIFICALLY IN CYCLING. *Take a look at the right hand side of each of the screenshots to analyze the EF from both rides.

This Ride was from December 3rd, 2022. As you can see, I had an EF of 1.12

This Ride was from November 19th, 2023. As you can see, I had an EF of 1.36 *Therefore. My Aerobic Fitness has improved over the past year of consistent training. Its important that you pay attention and gather imformation form a handful of sessions. Not just one singular workout to give the best indicator of improvement. WHY DO YOU WANT A BETTER EF? An increase in EF means that your output for the same input (heart rate) increased. Which essentially just means ou're going faster for the same input. So at a given number of watts or running pace, it is easier for your physiology to take on the presented stress your giving it.

A higher EF, means faster bike/run splits & improved economy at the end of the day. Which when it comes to becoming the best athlete, is something you should strive to achieve through your training.

DON'T GET TO CAUGHT UP IN THE DATA.

Although this is contradictary to this blog. I do wan't to add that although it's cool to look at information like this and dissect the numbers, don't get too hung up on all of the Data. There are a ton of different things that go into "Are you getting fitter". How you feel (RPE) is during a given session/race is equally as important as the numbers when comparing improvement. As an athlete/coach new to the sport of endurance. I am always looking to learn and get a better understanding of how to train more effectively. I don't claim to know everything & will admit if I make false claims. The purpose of this blog to help fellow Athletes out become the best they can be.