Configuring Your N+One Profile: Weight, FTP, and the Zones Your Coach Will Use
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Set weight, FTP, and synced sensor data in your N+One profile so the coach can build useful power and heart-rate zones.
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Record your current body mass, upload a recent FTP file, and sync sensors so N+One can derive useful training zones.
Your N+One profile is not a formality. Weight, FTP, and synced device files are the inputs your coach uses to set targets, compare rides, and keep workouts matched to your current state.
Photo by Fat Lads on Unsplash.
N+One uses your profile values as working inputs, not static labels on your account. Body mass, FTP, and zone settings shape how the coach reads each ride file and assigns targets.
FTP anchors power targets, while body mass helps frame watts per kilogram for climbs and pacing. If your units look wrong, check your locale and unit settings before changing the numbers themselves.
A small input error can shift many outputs at once. Your threshold did not disappear; the training system around it may be reading stale data.
Check weight, FTP, and units before judging a workout target.
Use measured body mass, not a guess from memory.
Keep FTP tied to a recent hard effort or test file.
Confirm device sync before changing profile values.
In N+One terms: clean inputs give the coach a cleaner first read.
In N+One terms: update the inputs, and the system’s outputs shift, so keep them current.
Use a body mass that reflects your normal week, not one odd weigh-in after travel or a hard ride. Weigh at the same time of day, with the same setup, so the signal is easier to read.
For most riders, the best rule is simple: measure, wait, then update only when the change holds. If you race with heavy kit, handle that as event context instead of changing your base profile weight.
If you are setting up from scratch, pair this step with a first account walkthrough. That keeps profile weight, goals, and device links in the same setup flow.
Weigh once per week under the same conditions.
Update profile weight only after a sustained change.
Do not use weight with shoes, bottles, or jacket.
Use event notes for unusual gear or loaded rides.
In N+One terms: treat weight as a stable input, not a variable dial you tweak daily.
Use your actual measured body mass (not clothing or estimates) for weight in kilograms or pounds.
Data analysis is free, forever. The Dynamic Coach is Pro. Connected to Garmin, Strava, Whoop, and intervals.icu.
FTP should come from a recent hard effort, a structured test, or a valid performance file. The exact method matters less than whether it reflects your current riding state.
A ramp test, a twenty-minute test, or a race file can all be useful when the data is clean. If you want more background, review how FTP guides power work before you change the value.
Avoid holding on to an old best number when training has clearly shifted. The coach needs the rider you are now, not a value from a past block.
Use one clear FTP source for the next update.
Choose a test you can repeat under similar conditions.
Note the test type in your profile notes.
After illness or rest, start conservative and retest later.
In N+One terms: pick the FTP method that reflects your current fitness context, not the one you did last season.
Power zones are built from FTP, so a new FTP will rescale power targets throughout the system. That is why an FTP edit can make easy, tempo, and interval sessions feel different right away.
Weight gives context for watts per kilogram, which matters most when the coach reads climbing and pacing demands. If power looks wrong after an upload, check how to force a power resync before you edit FTP.
Heart-rate zones can lag behind power changes because heart-rate data comes from observed ride files. Sync your heart-rate strap and power meter so the coach can compare both streams.
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Your profile works best when updates follow a steady rhythm. Weekly weight checks and periodic FTP tests keep the coach current without chasing daily noise.
Plan FTP checks during training blocks when you can test with a clear head and sound equipment. You can also update sooner after a strong race or time trial if the file is clean.
Device data should arrive without gaps, especially when using several screens or head units. For login and sync habits, use one account across devices so files land in the right place.
Update FTP only when the source file is valid.
Sync power and heart-rate data after key rides.
Check uploaded files before blaming zone targets.
Expect power and heart-rate zones to settle at different speeds.
In N+One terms: one clean FTP update should flow through many targets.
In N+One terms: FTP is the master knob for power zones; weight adjusts how that power maps to ride demands.
Check body mass weekly, not after every ride.
Retest FTP after a clear training block or race marker.
Do not edit FTP during a short down week.
Verify that new files have synced before reviewing zones.
In N+One terms: use a predictable update rhythm so the coach optimizes load without chasing noise.
The most common profile errors are not dramatic. They are stale FTP values, weight entered with kit, mixed units, and ride files that never synced.
Fix the input first, then ride once or twice before making a second edit. If you are unsure whether the file arrived, check Strava activity import and power checks before changing your training zones.
Keep a short note when you change FTP or switch test type. That note gives the coach context and helps you spot trends when progress slows.
Re-weigh without shoes, jacket, bottles, or tools.
Replace a stale FTP with a recent test or race file.
Record the test type each time you change FTP.
Do one steady check ride after major edits.
In N+One terms: small input errors compound, so verify with a short benchmark ride after any profile edit.
Day 1 — Set a baseline: Weigh yourself first thing in the morning under the same conditions you can repeat. Enter that number only if it reflects your usual weight for the past week.
Day 2 — Choose an FTP method: Pick one FTP test, such as a ramp test or twenty-minute test, based on your equipment and time. Schedule it when you expect to feel rested.
Day 4 or 5 — Perform the FTP test: Complete the chosen protocol after a sound warm-up. Upload the file, set FTP from the test output, and note the test method in profile notes.
Day 6 — Verification ride: Ride steadily for about an hour with two controlled efforts near the new FTP. If the targets feel clearly off, retest or adjust with care.
Ongoing — Update cadence: Weigh weekly and retest FTP after a clear training block or race marker. Edit profile values only for sustained changes or valid test results.
Record your current body mass, upload a recent FTP file, and sync power plus heart-rate data before judging your zones. That single cleanup gives N+One the best chance to turn your latest training context into one clear next decision.
No. Use one consistent weekly measurement and update only when the change holds across several days. One odd number can add noise to the coach’s inputs.
Pick one test method this week, upload the ride file, and use that result as your working FTP. Keep the method noted so future changes are easier to compare.
Use both if you have both sensors. Power gives direct workout targets, while heart-rate data helps N+One compare those targets with your observed response.
Check units, FTP, body mass, and device sync before changing the plan. A file or unit mismatch can make good coaching logic look wrong.