Your cycling stats. Free.

Understand your ride without another subscription. Work out your power zones in watts, estimate how long a climb will take, see what a workout will ask of you, and learn what the numbers mean — then turn them into structured workouts for your bike computer.

Get your cycling stats — free Build a workout

No subscription. No complicated setup. Just useful cycling insights.

Demo · 1/4

Start with one number

FTP250 W

Weight72 kg

3.47 W/kg

Your FTP relative to body weight, with six training zones worked out from it.

What SurgeIQ Lab helps you do

Plan

Lay out multi-week training plans — up to 12 weeks, day by day — and apply them to your calendar in one step.

Structure

Build every ride from steps with a duration and a target: % of FTP, watts, heart rate or cadence, with real repeat blocks.

Execute

Download any workout as a FIT workout file for a Garmin Edge, or as .ZWO / .ERG for trainer apps.

Track

Import rides from Strava, mark sessions complete, and see training load, FTP-based zones and trends.

See what your numbers mean

Stats only help if you know what they’re telling you. Below is the training-load model SurgeIQ Lab uses, run on an example 12-week build, with each number explained in plain terms.

Training load: How much a session asked of you: longer and harder rides score higher. An hour at FTP is about 100.
Fitness: Your load averaged over about six weeks. It rises slowly with consistent training, and falls slowly too.
Fatigue: Your load averaged over about a week. It jumps after hard days and clears quickly with rest.
Form: Fitness minus fatigue. Below zero you’re carrying fatigue, which is normal in a build; above zero you’re fresher, as in an easy week or before an event.

An example rider, not real data: three 4-week blocks in which sessions grow about 10% a week, each followed by an easy week. Daily load comes from the example workouts’ load estimates; fitness and fatigue are the same 42- and 7-day weighted averages the app uses.

Show the weekly numbers

Week	Weekly load	Fitness	Fatigue	Form
1	325	34	44	−9
2	358	37	51	−14
3	391	40	56	−16
4	164	37	36	+2
5	358	40	48	−8
6	391	42	55	−13
7	424	45	61	−16
8	164	42	37	+5
9	391	44	52	−8
10	424	47	60	−13
11	456	50	66	−16
12	164	46	39	+7

Fitness, fatigue and form are shown as at the end of each week.

Load estimates for single workouts are free in the workout builder today. Tracking your own fitness, fatigue and form over time is part of the free accounts coming soon.

Structured training, not a wall of notes

A structured workout says exactly what to do and for how long: ten minutes easy, five minutes at a precise intensity, three minutes to recover, repeat four times. That precision is what makes a session repeatable, comparable week to week, and executable by a bike computer.

How structured training fits together →

Built for cycling

Workouts, targets and exports are designed around cycling: FTP-based power targets, heart rate and cadence. Strength sessions can be scheduled alongside rides with exercises and effort. Running workouts with pace targets aren’t supported yet, so we don’t pretend otherwise.

Cycling training and workout types →

How training plans work

A plan is a sequence of weeks; each week holds workouts; each workout is a list of steps. Applying a plan schedules its workouts on real dates.

Training plane.g. 8-week build
WeekMon–Sun
Workoute.g. Threshold 3 × 10
Stepswarmup · repeat · cooldown

TueVO2max 4 × 5
4 × 5 min at 105–110% FTP with 3 min recovery

ThuThreshold 3 × 10
3 × 10 min at 95–100% FTP with 5 min recovery

SatEndurance 90
90 minutes steady at 60–70% FTP

SunRecovery spin 45
45 minutes below 55% FTP

One example week. Each row is a structured workout drawn from its steps; block width follows duration.

From plan to bike computer

Every structured ride can be downloaded as a FIT workout file — the format Garmin defines for workouts, separate from the activity files a ride recording produces. Copy it to a Garmin Edge over USB and it appears in your workouts.

Direct sending to Garmin Connect or Wahoo isn’t available: both require developer-program approval we don’t have yet. Downloading a file never sends anything to an account.

What’s inside a FIT workout file →

Plan
Workout
Steps & targets
FIT workout file
Bike computer

Free cycling tools, no subscription

Tools for training and climbing. No account, no trial, no card details.

Other cycling platforms may reserve advanced analytics for paid plans. SurgeIQ Lab is being built to make useful cycling insights accessible for free. What’s coming next →

Structured workout builderBuild intervals and repeats, see the profile, estimate load, download a FIT file.Power zone calculatorYour six FTP-based power zones in watts, with what each is for.Climb calculatorTime, speed, VAM and W/kg for any climb, or the power a target time needs.

For athletes and coaches

Self-coached athlete

Plan
Structure
Ride
Track

How athletes use SurgeIQ Lab →

Coach

Create plan
Assign as drafts
Review & publish
Athlete rides it

How coaches use SurgeIQ Lab →

Learn the training behind the workouts

Start with a guide

Understanding structured trainingWhat structure is and why it helps.FTP and power zonesThe numbers most cycling targets are built on.Reading a structured workoutDecode “4 × 5 min @ 105–110% FTP”.FIT workout filesHow a workout reaches your bike computer.

SurgeIQ Lab is an independent training product. About SurgeIQ Lab.

Account features coming soon — see what’s planned.