Intensity Factor (IF)™
by Andrew R. Coggan, PhD

Intensity Factor (IF)™ is simply the ratio of the normalized power to your threshold power. Typical IF values for various training sessions or races are as follows:

 - Less than 0.75 recovery rides.
 - 0.75-0.85 endurance-paced training rides.
 - 0.85-0.95 tempo rides, aerobic and anaerobic interval workouts (work and rest periods combined), longer (<2.5 h) road races.
 - 0.95-1.05 lactate threshold intervals (work period only), shorter (<2.5 h) road races, criteriums, circuit races, longer (e.g., 40 km) TTs.
 - 1.05-1.15 shorter (e.g., 15 km) TTs, track points race.
 - Greater than 1.15 prologue TT, track pursuit, track miss-and-out.

Normalize Power (NP)™, Intensity Factor (IF)™, and Training Stress Score (TSS)™ are all registered trademarks of Peaksware, LLC.