Understanding Cycling App Data: Which Matters More—Heart Rate, Power, or Calories?

After every cycling session, you open your app to a screen full of numbers: heart rate 145 bpm, power 180W, calories 480 kcal. Do you stare at the screen, confused about which metric to use to adjust your training? Stop relying on “feel” to push through rides! Blindly chasing a high heart rate or obsessing over calorie burn is not only ineffective but can also harm your body. Today, we’ll break down these 3 core metrics, teach you to use scientific data to precisely adjust your training intensity, and even recommend a tested, practical cycling computer at the end to help you ride more efficiently.

I. First, Understand: What Does Each of the 3 Metrics Do?

1. Heart Rate: The “Body Alarm” for Cycling (Priority for Beginners)

Heart rate refers to the number of times your heart beats per minute. Its core role is to gauge your body’s workload—after all, no matter how tiring the ride, your body’s “maximum tolerance limit” sends signals primarily through heart rate.

• How to interpret it? First, calculate your maximum heart rate (rough formula: 220 – age), then map it to the following zones:
• Aerobic Zone (60%-70% of maximum heart rate): Ideal for beginners building a foundation or long-distance casual rides. Your body uses fat for energy, and you’ll finish the ride without gasping or feeling exhausted.
• Lactate Threshold Zone (70%-85% of maximum heart rate): An advanced training zone that improves endurance, but sustained effort beyond 30 minutes here easily leads to fatigue.
• Anaerobic Zone (>85% of maximum heart rate): Used by professional riders for sprints. Ordinary riders should avoid staying in this zone for long, as it increases the risk of knee pain and muscle strains.
• Key Note: Heart rate is affected by weather and sleep (e.g., in hot summer, heart rate may be 10-15 beats higher than usual). Beginners don’t need to pursue “the higher, the better”—sticking to the aerobic zone to build a foundation is safer.

2. Power: The “True Effort Gauge” for Cycling (Focus for Advanced Riders)

Measured in watts (W), power represents your “actual work capacity” while cycling. Simply put, your power output directly reflects the intensity of your effort every second, making it a more objective metric than heart rate.

• How to use it? For example, if you want to train for climbing endurance, you can set a goal like “maintain 150-180W for 40 minutes.” Whether it’s a windy day or a steep climb, power data won’t “lie.” For interval training, use combinations like “30 seconds of sprinting at 300W + 1 minute of recovery at 120W” to precisely control intensity.
• Key Note: Beginners don’t need to fixate on power. Focus first on building a solid foundation with heart rate and cadence training; use power to refine your workouts once you advance (after all, accurate power data requires specialized monitoring equipment).

3. Calories: A “Reference for Energy Burn” (Focus for Weight Managers)

Calories measure the energy you burn while cycling. Their core role is to assist with weight management—not to serve as an indicator of training effectiveness.

• How to use it? If your goal is weight loss, maintain a moderate intensity (aerobic to lactate threshold zone) for 30-60 minutes per ride to burn 300-500 kcal, and pair this with dietary control (e.g., avoid high-oil, high-sugar foods immediately after riding). For long-distance rides (>100 km), replenish energy based on calorie burn (30-60g of carbohydrates per hour).
• Key Note: Calorie counts from apps are estimates (influenced by weight, wind resistance, and slope). Don’t blindly chase “more calories by riding longer”—for example, 2 hours of slow, leisurely riding is less efficient for fat loss than 1 hour of moderate-intensity riding.

II. Practical Tool Recommendation: CL600 Wireless Cycling Computer—Hassle-Free Data Monitoring

While phone apps can display data, looking down at your phone while riding is extremely dangerous. Phones also have poor battery life and are hard to read in bright light—a reliable cycling computer solves all these problems! The CL600 Wireless Cycling Computer is fully tailored to cyclists’ data monitoring needs:

• Easy to read: Anti-glare monochrome LCD screen + LED backlight, with 4-level brightness adjustment. Whether it’s intense midday sun or dark night riding conditions, data remains clear—no need to squint at the screen.
• Full-featured: Tracks heart rate, power, calories, distance, cadence, elevation, and more. You can also freely edit the displayed content and its layout: beginners can keep only heart rate and distance, while advanced riders can add power and cadence for a fully customized experience.
• Durable: IP67 water resistance rating, so you can ride with confidence in wind and rain (note: close the rubber cover tightly on rainy days to prevent water ingress, and wipe the device dry after use). Its 700mAh battery offers long battery，eliminating frequent recharging—no fear of power loss during long rides.
• Easy to use: No tangled wires during installation—even beginners can set it up quickly. It also includes a beep alert function: it will sound an alarm if your heart rate exceeds the target zone or your power meets the set goal, so you don’t have to stare at the screen constantly.

Compared to phone apps, it lets you focus on the road while riding, with more accurate and safer data monitoring. It’s suitable for both beginners and advanced cyclists.

The core of cycling is health and enjoyment—don’t stress over “missing your heart rate zone” or “not having enough power.” First, understand the data and use the right methods, then pair them with suitable gear. Only then can you gradually improve your cycling ability without getting injured!