How to Track Cycling Progress

Why track your cycling?

Cycling is a data-rich sport. Speed, distance, elevation, cadence, heart rate — there's a lot to measure. But you don't need to track everything. Here are the metrics that matter most for beginners and intermediate cyclists.

Key cycling metrics

1. Distance

Total km per ride and per week. The most basic metric — are you riding further than last month?

2. Average speed

Your average speed over a ride. Improving from 18 km/h to 22 km/h on the same route shows clear fitness gains.

3. Elevation gain

Total meters climbed. Hills build strength and cardiovascular fitness. Tracking elevation helps you compare rides on different routes.

4. Calories burned

Estimated from speed, distance, elevation and body weight. Useful for weight management when combined with nutrition tracking.

5. Cadence (rpm)

How fast you're pedaling. Optimal cadence is 80-90 rpm. Too slow means you're pushing too hard a gear; too fast means you're spinning without resistance.

6. Heart rate

If you have a wearable, heart rate zones help you train at the right intensity. Track resting heart rate too — it should decrease as you get fitter.

7. Route map

Seeing your route on a map is motivating and helps you discover new paths. Trakon records your GPS route automatically.

How to use cycling data to improve

• Compare same-route times — ride the same loop weekly and track your time
• Gradually increase distance — add 10% per week to your longest ride
• Add hills — track elevation gain and increase it over time
• Track recovery — if speed drops and heart rate is high, take a rest day

Sample progress tracking

Week	Rides	Total km	Avg speed	Elevation
1	3	25	16 km/h	120 m
2	3	30	17 km/h	180 m
3	4	40	18 km/h	250 m
4	4	50	20 km/h	320 m

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