This explains a lot….about your volume as well
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Seems like I’m the king of coasting 
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1280 kj per kg… no wonder my fitness is stalling. At least the bar is low for 2025. Let’s see if I can double that.
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470385kJ, race weight is 66kg on the dot but 67kg is probably more realistic so 7021kJ/kg.
±636,5h so far of which ±28,5h were spent coasting.
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No Zwift or other game type platform riding, the climbing is only what I do at races or weekend rides, most of the training is weekdays indoor. Still have about 88 hours left for the year.
Southern hemisphere child here.
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I’m currently at 3875.6 kJ/kg.
But dang, 79h coasting (out of 529h). Racing crits and living in a super hilly area hasn’t been the greatest for that particular stat lol
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You folks are amateurs at the coasting thing. I WIN with 94 hours. (Multi-day Audax / Randonneurring rides involve a lot of pedal, pedal, coast on days 3+.)
Oh yeah, 330,020 kJ / 90 kg = 3,666 kJ/kg. My imaginary TR friends would say I need to work a little harder “pulling my weight”.
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422 hrs excluding coasting. I only ride MTB outside, and I primarily race enduro so the 18 hrs of coasting makes sense.
1777 kj/kg
6923kJ/kg
Another possibly interesting metric for long distance stuff: kJ per distance (km) or time (h) i.e. how efficient rider are you?
For me, it is:
- distance: 405000kJ/20000km = 20.25kJ/km
- time: 405000kJ/740h = 547kJ/h
Seems slacking/coasting pays off 
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You take the crown
Going to depend on amount of climbing plus wind conditions. Less energy in calm, flat than gale force and hilly.
How do you get this information from TR?
Certainly, just like all numbers posted above, it is mostly useful only comparing against earlier self and using longer period like full seasons that smooth out short term conditions.
With that, here is comparison for myself against year 2020 (TR HV SS plans) → 2024 (my own low Z2 centric plan):
- distance: 20.59 → 20.25 kJ/km
- time: 572 → 547 kJ/h
Assumption is that pushing hard vs going chill per kilometer takes same energy even if internally it is generated differently (sugar vs fat). But as you go faster, power requirement ramp rate is way higher per km/h compared going slower.
I assume it comes mostly from intervals.icu.
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Yeah…Living in a large US city and surrounded by very hilly areas means I end up coasting a lot for hills, stop signs, lights, etc. Then all the coasting that happens in races. I also do almost all my recovery rides outside so I might have an hour ride with almost 20 minutes of coasting.
A big departure from when I lived in Michigan and I could do a 100 mi ride and only have like 5% be below Z2.
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Which is indeed incorrect as you say, as the aerodynamic resistance is not linear. The total energy to overcome that over a fixed distance is not linearly proportional to time and thus speed.
The only metric I care about is getting 1000 hours of activity time a year.
I’ll have 900 hours on the bike by the end of the year. Combined with running I’ll bit my 1000 hours by this weekend.
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This is a ton!. I’ll end up a bit above 600h this year, 500h on the bike.
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