What Is Intensity Factor on My Garmin Fitness Device?

Intensity Factor (IF) is an indication of how hard or difficult a ride was in relation to your overall fitness. IF values are calculated by taking your Normalized Power (NP) and dividing it by your Functional Threshold Power (FTP). In order to receive an accurate IF calculation, you will need to set your accurate FTP in Garmin Connect's power zones.

Typical IF values can range from 0.75 to 1.15 with 0.75 being the easiest and 1.15 being the hardest.

The IF system compares the energy exerted from one training session to another and lets you check for changes in your FTP. A ride of 1.0 would be equal to your FTP. An IF value of more than 1.05 for a one-hour race typically means that a rider's FTP is now higher. Therefore, changes in FTP can be revealed without the need for frequent formal testing.

Example of How Intensity Factor Works

Your NP is 300 Watts. Your FTP is 310 Watts. The IF for that ride would be 0.97.

If the same ride is performed later in the year and your FTP had risen to 320 Watts, your IF would be 0.93. This would mean the same workout required you to exert less energy.

Where Can I View Intensity Factor?

To confirm that your device can display and record IF, refer to your owner's manual. When using a compatible device, IF will be available as an optional bike activity data field, and it will appear in Garmin Connect on the bike activity's details page. If your device is compatible but IF does not appear as an optional data field (typically under Power > Advanced), update your device's software using Garmin Express.

For more information on IF, view the TrainingPeaks website.

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