How To Analyse A Cycling Training Session For Performance Gains

by John Wakefield | Jan 23, 2023 | Training "How To's", Sports, Training

Cycling training session analysis in detail

Coach John Wakefield goes in depth and explains step by step how to analyse cycling training data to ensure you can grow as an athlete.

Bon dia people of WILD AIR!!

I need to start this article off by saying yes, it’s late, yes, I have gotten into trouble numerous times and let’s hope this isn’t my last article before being fired so I will try to make it a cracker to save face here.

In my poor defence, I have changed teams from UAE Team Emirates to Team BORA-Hansgrohe and I have been trying to find my feet and stop putting toothpaste on my hairbrush in the morning.

So getting into it, with the “new year and new me” phrases all over Instagram and what everyone is grateful for (or however that trend went), a genuinely good way to improve as a coach or an athlete is to be able to look at your training data and understand what is going on. How you analyse the training data and use it to make sure the training (prescription) ahead is going to create a stimulus is what nurtures real growth and ultimately makes you get faster and stronger, in layman’s terms.

Let’s get stuck in shall we??

Why we analyse cycling training sessions

How To Analyse A Cycling Training Session For Performance Gains — why?

We analyse training data in order to track progression over time and modify or improve an athlete’s or your own performance while taking additional variables like fatigue into account when prescribing training. 3 key points here would be:

Monitor progression
Training prescription
Longitudinal analysis

Software tools used for cycling training analysis

While there are many different options available to analyse training and how it is done, using a good software system helps make it a lot easier for you to track the metrics you will eventually use.

The 2 most common and available software systems I believe are Training Peaks (WK05) and Golden Cheetah. These systems are external software systems. While Training Peaks online has a Premier option when you upgrade and does show a lot more metrics, this is still limited when you want to really delve deeper into your data.

Cycling Training Analysis Tools — Cycling training analysis tools: Training Peaks and Golden Cheetah

WK05 for example allows you to have more metrics than the online, it has Nm of torque metric where the online does not for example.

Each of these software systems allow for you to create a personal landing page and additionally allows you to create analysis pages for certain sessions. Below are examples of a landing page that opens when I open the software system. As reference I use WK05 for my analysis, it does take time to set up and is not as user friendly as Golden Cheetah at 1^st.

Training Peaks Is An Analysis Tool For Cycling Training Data

Here is an example of Golden Cheetah, as with WK05 you are able to customise as you feel.

Golden Cheetah graphs in many ways do provide a much better overall graphic for training sessions and I feel this is easier to use for the common person.

Golden Cheetah Is An Analysis Tool For Cycling Training Data

Understanding the metrics used in cycling performance training

Once we have set up and are ready to delve into the training, it is important to understand what we are looking at and why we are looking at certain metrics in a training session and overall data.

Personally, I like to keep things simple and precise. This way you are not lost in 1000’s of charts and information that you land up cross-referencing and having no idea what is what. As your knowledge grows you can always add more, but for starters looking at the following metrics will set you off on the right foot and you will be able to analyse and cross-reference sessions without too much complication.

Duration is time of the interval
Power is the power target and average for the session
W/kg for the interval duration
HR average and maximal value for the interval duration
Cadence for session
Torque value for the interval duration
VAM if doing intervals on a climb

Torque and VAM explained

Some of you may not be sure about Torque and VAM. Many of the online software systems do not show you Torque as a metric but should you wish you work it out yourself in spreadsheet, the formula is: (power/rpm) *9.5488 = Torque (Nm)

Knowing this is important when analysing low cadence work. The unfortunate side of this is that you must use a power meter, you cannot get this value without it.

VAM – This was made known by the controversial Dr Michele Ferrari who back in the day was famous for being Lance Armstrong’s coach. It is abbreviation for the Italian term velocità ascensionale media, translated in English to mean “average ascent speed”.

In short, meaning that it measures how quickly you are travelling upward on a climb.

TORQUE – The rotational force applied to pedals during each pedal stroke.

Torque = (power/rpm) *9.5488

VAM is an Italian word “velocità ascensionale media” but when translated in English to mean “average ascent speed” or “mean ascent velocity”.

VAM = (metres ascended x 60) / Minutes it took to ascend.

VAM in application

I personally use the VAM metric heavily when analysing sessions and climbing speeds and power as I always want to cross reference and correlate if the power meter on that day or week for example was either under or over reading. It does take time to understand VAM and also if you are going to convert the VAM value into a W/kg value. Until you fully understand this metric, and the athletes themselves, I would not venture down this road yet.

What is good about this metric is that you can prescribe training based on this when an athlete does not have a power meter, you can prescribe VAM as a target for climbing intervals.

I find this more specific as an athlete can fake heart rate in a way, but you cannot fake VAM. It almost acts as an invisible power meter. Or if you are not convinced the power meter being used is accurate.

It is important to remember that factors like gradient, wind, and whether the athlete is on a MTB or a road bike will influence VAM value. When you analyse or use this metric for testing, apply the protocol. Same climb, bike etc.

Analysing “Hi Intensity” vs Low Cadence training sessions

The 2 examples shown below will be for (Hi) Intensity sessions and Low Cadence work.

Hi Intensity intervals are performed at a cadence typically between 80-100 rpm and the metric we measure these in is Watts (W).
Torque intervals, also often referred to as over- or big-gear intervals, are simply performed through sustaining a high power output at a low cadence. The metric used to measure these is in Newton Metres of Torque (Nm).

While both are to be analysed they are done so by looking at different metrics.

Hi Intensity Cycling Training Example — Hi Intensity training example

Here is a 5 x 10min seated climbing interval set and the arrows are highlighting the interval or work to be done. If the athlete is using a power meter there will be a power value prescribed, if they do not, I will prescribe HR and VAM as targets.

In order to track progression and be able to compare sessions, you want to be prescribing and staying with an index and standardised training session which is able to be repeated. This will allow you as an athlete or coach to compare apples to apples.

It may seem monotonous to some, repeating certain sessions, but it is difficult to compare 5 x 5 minute intervals to 5 x 10 minute intervals. By repeating a certain session you are able to ensure that you are progressing.

Depending on the software used I like to remove all the metrics I am not going to use in the graph. This allows me to get clearer data. You can see I have only Heart rate and Power on this graph.

Once this is done we can go deeper into the session and hopefully you or the athlete has hit the lap button for each interval to make life easier for you.

The 1st two metrics I look at are the VAM and W/kg. From there we look at the power average for the interval duration and what was prescribed for that session. Have they achieved the target range, or have they gone over or under?

Monitoring the relationship between power and heart rate is a little tricky, you ride hard, your heart rate goes up. When you are fatigued, it is harder to produce the same amount of power, and when you really are fatigued, you find it hard to raise your heart rate. Add in weather and temperature and it again makes it a little more tricky.

However, then comes in the fact that the fitter you are or more form you have, the more power you can produce at the same heart rate. Tracking this over time or a good training block will give you a better idea where yourself or the athlete are at.

Knowing this will allow me to know if the athlete is progressing or carrying fatigue and I can also use my external systems like a wellness chart or SFT to correctly track this (more on this in our next article).

For a steady interval like a 10 min effort, I like to also look at the difference between Normalised and Average power. This would have given me a good understanding of how steady the interval workout was when those values are close together.

Average power for each interval
Average Heart Rate for each interval
Relationship between power and heart rate

Understanding torque in better detail

Rotational force applied to pedals during each pedal stroke.
Measured in Nm of Torque (high cadence measured in Watts).
Cadence ranges between 30 and 50 rpm, depending on interval duration and athlete ability and how conditioned he or she is with this type of training prescription.

Torque is an important variable for cyclists because power is the product of torque and angular velocity. Improve the amount of torque you’re able to produce at the same cadence and you should, by definition, improve the power you are able to produce

For Training Peaks users these can be built in Training peaks online, however it does not give you the ability to prescribe in Nm of Torque, what you can do is just insert the value in the heading or description for as a range. It is also useful that the athlete or yourself has the Nm metric on their Garmin, Wahoo etc. so they are able to correctly complete the session.

I have used Golden Cheetah to help illustrate better the relationship between power and torque.

You may, in this illustration, see drops in cadence during a session, these are often from a power meter dropping the cadence value when it is low. This does happen when the cadence is very low, and this specific meter unit is known to drop cadence readings when it is around 30-35 rpm.

The relationship between torque and power output

You will notice a higher torque value naturally over the power (Watts) during the intervals. During periods of high cadence (warm up and cool down), where easier gears are used, torque is low compared to the low cadence (hard gear) intervals.

Like power you will calculate your value in per/kg. For power we have the equation of Power / weight to get the W/kg value. The same applies to the Torque work but we use N-M/Kg.

What is a good value then? Or what torque do we see when hitting out a 10 min 6 Wkg climb? Below is a reference point for on Average what we see in World Tour level Male and Female athletes.

Male:

4min – 1.35 N-M/kg

10min – 1.2 N-M/kg

20min – 1.15 N-M/kg

Female:

4min – 1.15 N-M/kg

10min – 1.05 N-M/kg

20min – 0.97 N-M/kg

In some athletes, like Matt Beers for example, you see Mullet numbers. His 4 min is close to 1.8N-M/kg and his 10min is 1.5N-M/kg. But for those who know him, the Mullet is a freak when it comes to laying down the hammer.

Examples of Torque sessions

Some sessions are not as set as the 2 examples above, should you be doing a race specific session or a set over a longer duration the application stays the same in terms of analysis. When the description is clear it is easy for the athlete to follow it.

This session was prescribed to simulate a race type environment but with specification on what their fatigue resistance was after 3000 kj of work and how they would or wouldn’t respond after that workload. Simulating when the final moves and selection is typically made at the end of a big mountain day.

As mentioned, the same rules apply, I am looking at 3 specific points in this interval being the acceleration, the sustained duration, and the final attack.

If there was a large discrepancy in their effort after 3000 kj of work, we would then investigate why in more detail and once those findings are identified work on that going forward to increase performance after a high workload.

Are targets being achieved?
Average power for each interval
Average Heart Rate for each interval
Relationship between power and heart rate
Compare average and maximum Heart Rate for each interval and session
VAM – are they doing the same VAM for less effort
NP vs Average power

Take home from the article?

Stick to standardised sessions
Difference between Watts & NM of
Torque when analysing
Use the metrics you are comfortable with
Prescribe training based off the analysis

In closing, remember that you don’t have to use all these example in your analysis and tracking, use what you feel is useful to you and the athlete and stick rather to less but more specific metrics than a series of metrics that you get lost in and it provides no positive feedback as you don’t really understand what you’re looking at or reporting on.

Hope this helps everyone with their “new year, new me” approach and remember to have fun on the bike, this is why you started riding in the 1^st place.

Gracias y adios!

To understand more about how to consider athlete wellness and past training data in future training prescription, read the next article here.

John Wakefield is a director at Science2Sport. In addition, John works as a Performance Coach for Team BORA hansgrohe. With a successful history in motocross, his cycling focus has carried over and found success in a World Championship Title, World Tour and World Cup wins and Multiple National Titles. Find more of his articles here.

The Actual Science Of Altitude Training With John Wakefield - What Works And What Doesn'T — Coach John Wakefield. PC: Phot Fizza / Team UAE Emirates

Post Tags: Cycling, Cycling Training, John Wakefield, Mountain Biking

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A. To access or use some features of our Properties, you may have to become a registered user. If you are under the age of sixteen (16), then you are not permitted to register as a user, sign up for any Promotional Messages (see below), or otherwise provide us any personal information.
B. If you become a registered user, you will provide true, accurate and complete registration information and, if such information changes, you will promptly update the relevant registration information. During registration, you will create a username and password (a “Account”). You are responsible for the activity that occurs under your Account, and for maintaining the confidentiality of your Account. You agree to Contact Us immediately if you become aware of any breach of security or unauthorized use of your Account.
C. You may terminate your Account at any time by Contacting Us. Account terminations (initiated by you or us) are generally permanent and cannot be undone. If your Account is terminated, you will no longer have access to information you have stored within our applicable Properties (for example, content that you liked, event registrations). Further, if you are participating in a Promotion (see below) when your Account is terminated, you may be automatically disqualified and/or lose the ability to claim a prize/reward). For these and other reasons, prior to termination of your Account, please ensure that you have saved all information that you wish to keep.
D. Your Account may give you access to our other Properties, which may have different terms of use that will be made available and apply independently of these Terms.

4. PROMOTIONAL OFFERS

All promotional offers, sweepstakes, contests, giveaways and other promotions (“Promotions”) we may offer from time to time are subject to these Terms and any supplemental terms we disclose. Generally, with or without notice, we reserve the right to modify, suspend, cancel or terminate any Promotion in appropriate circumstances, including to extend or resume the stated entry period, disqualify any participant or entry, or award prizes in an alternate manner. You are responsible for all costs, expenses or taxes associated with your participation and/or receipt of any prizes or awards. We may condition your participation or receipt of a prize/award on the execution of a release and/or other agreements. By accepting a prize or award, you automatically consent to and grant us the right to use of your name, image, likeness, statements, biographical information and other information about you for publicity, advertising and promotional purposes, all without additional permission from or compensation to you.

5. PROMOTIONAL MESSAGES

A. Our Properties may include sending you promotional and non-promotional e-mails/ newsletters, text/SMS messages, chat messages, or other electronic or offline messages. The promotional messages may be recurring, meaning we will continue to send them to you until you unsubscribe via any of our disclosed methods.

B. Text/SMS Messages (“Message Service”). In addition to any terms specifically disclosed when you enroll for a Message Service:

i. “Message and Data Rates May Apply” which means that you may be charged message and/or data charges by your wireless carrier depending on your service plan.

ii. You certify that you are either the account holder or otherwise responsible for paying any wireless carrier charges associated with the Message Service or, if you are under the age of 18, that you have the permission of the account holder/person responsible for any such charges.

6. PAID TRANSACTIONS

A. we may make certain of our Properties (including applications, games, software and other digital content) available directly or through authorized third parties for a one-time license fee, on a subscription basis or under any other lawful pricing structure. The prices displayed on or for our Properties are in U.S. Dollars (“Prices”) and, unless we state otherwise in writing, exclude taxes and other government charges (“Taxes”), as well as delivery fees (as applicable). In connection with any order you place involving our Properties (each, an “Order”), you agree to pay the Prices, Taxes and other charges disclosed to you at check-out. All Prices are subject to change without notice. Orders are not final until we accept the Order. The Price charged for any of our Properties will be the price in effect at the time the order is placed. We strive to display accurate price information, however we may, on occasion, make inadvertent typographical errors, inaccuracies or omissions related to pricing and availability. We reserve the right to correct any errors, inaccuracies, or omissions at any time and to cancel any orders arising from such occurrence

B. In connection with any Order involving a virtual item (including characters, names, skins, goods) or in-game currency (together, “Digital Items”), you are paying for a limited, non-assignable license to access and use such Digital Items as intended by and solely as permitted within the Property. You do not have any right to reproduce, distribute, communicate to the public, make available to the public or transform any of our Properties or Digital Items via any online media, in any media format or channel now known or hereafter devised (except as may be expressly described or contemplated within our applicable Property). Digital Items purchased or available to you in or via our Properties can only be used in connection with the applicable Property associated with the Order. Digital Items are not redeemable or subject to refund and cannot be traded outside of any of our Properties for money or other items for value (for example, in-game currency has no cash value). We may modify or discontinue any or all Digital Items at any time, with or without notice to you.

C. Some of our Properties require or allow for paid subscriptions. By signing up for a subscription, you agreed that your subscription may be automatically renewed and, unless you cancel your subscription, you authorized the charges to your payment method for the renewal term. From time to time, we may offer a free trial subscription. If you register for a free trial subscription, we will begin to bill your account when the free trial subscription expires, unless you cancel your subscription before that time. If you cancel your subscription early, unless we provide otherwise in writing, you will not receive a prorated refund, but you will continue to have access to the product or service until the end of the term during which you canceled the subscription.

D. We reserve the right to refuse or cancel any Order prior to delivery. Some situations that may result in your Order being cancelled include system or typographical errors, inaccuracies in product or pricing information or product availability, fairness among customers where supplies are limited, or problems identified by our credit or fraud departments. We also may require additional verification or information before accepting an Order. We will contact you if any portion of your Order is cancelled or if additional information is required to accept your Order. If your Order is cancelled after we have processed your payment but prior to delivery, we will refund your payment.

E. When you provide payment information, you represent and warrant that: (i) the credit card information you supply to us or our processor is true, correct and complete; (ii) you are duly authorized to use such credit card for the purchase; (iii) charges incurred by you will be honored by your credit card company; and (iv) that all the information you provide is accurate and that you will notify us of any subsequent changes.

F. You may have the right to cancel an Order placed depending on the nature of the applicable Property ordered and a return policy associated with the same . Please note that Orders for Digital Items, personalized items and items with a seal that has been broken are typically non-refundable. Subject to the foregoing, unless we provide otherwise in writing, the return period associated with our Properties (including any physical goods you may order) is thirty (30) from delivery. Depending on the nature and condition of the applicable item returned, you may be required to pay for return shipping fees and may only receive a pro rata portion of the amount originally paid.

7. COPYRIGHT POLICY

If you believe that any content appearing on a Property infringes your copyright rights, please forward the following information in writing to our “Copyright Agent”:

i. your name, address, telephone number, and e-mail address;

ii. a description of the copyrighted work that you claim has been infringed;

iii. the exact URL or a description of each place where alleged infringing material is located;

iv. a statement by you that you have a good faith belief that the disputed use has not been authorized by you, your agent, or the law;

v. your electronic or physical signature or the electronic or physical signature of the person authorized to act on your behalf; and

vi. a statement by you that the information in your notice is accurate, and a statement made under penalty of perjury that you are the copyright owner or authorized to act on the copyright owner’s behalf.

Our Copyright Agent’s address is:

Wild Air Sports

Email: [email protected]

We will review any notices of copyright infringement and take appropriate action. Inquiries that do not follow this procedure may not receive a response. Any notices of copyright infringement are subject to counter-notice as detailed below.

If you believe the content that was removed (or to which access was disabled) is not infringing, or that you have the authorization from the copyright owner, the copyright owner’s agent, or pursuant to the law, to post and use such content, you may submit a counter-notice to the address listed above containing the following information:

i. Your physical or electronic signature;

ii. Identification of the content that has been removed or to which access has been disabled and the location at which the content appeared before it was removed or disabled;

iii. A statement that you have a good faith belief that the content was removed or disabled as a result of mistake or a misidentification of the content; and

iv. Your name, physical address, telephone number, and e-mail address, a statement that you consent to the jurisdiction of the federal court in Los Angeles, California, and a statement that you will accept service of process from the person who provided notification of the alleged infringement.

After we receive your counter-notification, we will forward it to the party who submitted the original claim of copyright infringement. Please note that when we forward the counter-notification, it includes your personal information. By submitting a counter-notification, you consent to having your information revealed in this way. We will not forward the counter-notification to any party other than the original claimant.

After we send out the counter-notification, the claimant must then notify us within 10 days that he or she has filed an action seeking a court order to restrain you from engaging in infringing activity relating to the content that was removed or disabled. If we receive such notification we will be unable to restore the material. If we do not receive such notification, we may reinstate the material.

8. THIRD PARTY INDEMNITY

You agree to indemnify and hold harmless “Our Parties” (as defined below) from and against any and all “Losses” (as defined below) that may arise in connection with: (i) your use of the Properties in violation of these Terms; (ii) User Content provided by you; or (iii) any actual or alleged violation or breach by you of these Terms. “Our Parties” means Wild Air Sports and its officers, directors, employees, parents, partners, successors, agents, distribution partners, affiliates, subsidiaries and their related companies. “Losses” means claims, liabilities, losses, damages, obligations, costs and expenses (including reasonable attorneys’ fees and costs). You agree to cooperate fully with us in the defense of any claim that is the subject of your obligations hereunder.

9. WARRANTIES; LIABILITY

A. YOU EXPRESSLY AGREE THAT USE OF OUR PROPERTIES IS AT YOUR SOLE RISK AND THAT YOU WILL BE SOLELY RESPONSIBLE FOR ANY DAMAGE ARISING FROM DOING SO. WE ARE NOT RESPONSIBLE FOR THE ACTIONS, CONTENT, DATA, OR INFORMATION SHARED BY THIRD PARTIES. OUR PROPERTIES (INCLUDING SOFTWARE) AND ALL ASSOCIATED CONTENT ARE PROVIDED ON AN “AS IS” AND “AS AVAILABLE” BASIS WITHOUT WARRANTY OF ANY KIND, EITHER EXPRESS OR IMPLIED. TO THE FULLEST EXTENT PERMITTED BY LAW, WE DO NOT MAKE ANY COMMITMENTS ABOUT ANY CONTENT WITHIN OUR PROPERTIES, ANY SPECIFIC FUNCTIONS OR THE RELIABILITY, ACCURACY, SECURITY, TIMELINESS, NON-INFRINGEMENT, OR AVAILABILITY OF OUR PROPERTIES OR ANY ASSOCIATED CONTENT TO MEET YOUR NEEDS. TO THE FULLEST EXTENT PERMITTED BY LAW, WE DISCLAIM THE WARRANTY OF MERCHANTABILITY, FITNESS FOR A PARTICULAR PURPOSE OR THOSE ARISING OUT OF A COURSE OF DEALING OR USAGE OF TRADE, AND ALL OTHER IMPLIED WARRANTIES.

B. WHEN PERMITTED BY LAW, OUR PARTIES WILL NOT BE RESPONSIBLE FOR LOST PROFITS, REVENUES OR DATA, FINANCIAL LOSSES OR INDIRECT, SPECIAL, INCIDENTAL, CONSEQUENTIAL, EXEMPLARY OR PUNITIVE DAMAGES. TO THE EXTENT PERMITTED BY LAW, THE TOTAL LIABILITY OF OUR PARTIES FOR ANY CLAIMS UNDER THESE TERMS, INCLUDING FOR ANY IMPLIED WARRANTIES, IS LIMITED TO THE AMOUNT THAT YOU PAID US TO USE THE PROPERTIES (OR, IF WE CHOOSE, TO SUPPLY YOU WITH THE PROPERTIES AGAIN).

BY ACCESSING THE PROPERTIES, YOU UNDERSTAND THAT YOU MAY BE WAIVING RIGHTS WITH RESPECT TO CLAIMS THAT ARE AT THIS TIME UNKNOWN OR UNSUSPECTED, AND IN ACCORDANCE WITH SUCH WAIVER, YOU ACKNOWLEDGE THAT YOU HAVE READ AND UNDERSTAND, AND HEREBY EXPRESSLY WAIVE, THE BENEFITS OF SECTION 1542 OF THE CIVIL CODE OF CALIFORNIA, AND ANY SIMILAR LAW OF ANY STATE OR TERRITORY, WHICH PROVIDES AS FOLLOWS:

“A GENERAL RELEASE DOES NOT EXTEND TO CLAIMS THAT THE CREDITOR OR RELEASING PARTY DOES NOT KNOW OR SUSPECT TO EXIST IN HIS OR HER FAVOR AT THE TIME OF EXECUTING THE RELEASE AND THAT, IF KNOWN BY HIM OR HER, WOULD HAVE MATERIALLY AFFECTED HIS OR HER SETTLEMENT WITH THE DEBTOR.”

A general release does not extend to claims that the creditor or releasing party does not know or suspect to exist in his or her favor at the time of executing the release and that, if known by him or her, would have materially affected his or her settlement with the debtor or released party.

C. YOU AGREE THAT ANY CAUSE OF ACTION ARISING OUT OF, RELATING TO, OR IN ANY WAY CONNECTED WITH ANY OF OUR PROPERTIES OR THESE TERMS MUST COMMENCE WITHIN ONE (1) YEAR AFTER THE CAUSE OF ACTION ACCRUES; OTHERWISE, SUCH CAUSE OF ACTION SHALL BE PERMANENTLY BARRED. THIS PROVISION IS NOT APPLICABLE IN NEW JERSEY.

These Terms shall be construed in accordance with the laws of the State of California without regard to its conflict of laws rules. Any permitted court legal proceedings against one of Our Parties (i.e., those not subject to Mandatory Arbitration, as provided below) that may arise out of, relate to, or be in any way connected with our Properties.

10. DISPUTE RESOLUTION & MANDATORY ARBITRATION

(A) We each agree to first contact each other with any disputes and provide a written description of the problem, all relevant documents/information and the proposed resolution. You agree to contact us with disputes by contacting us at Contact Us. We will contact you based on the contact information you have provided us.

(B) If after 30 days the parties are unable to resolve any dispute raised under the previous provision, the dispute may only be submitted to arbitration consistent with this Section. We each understand that either of us would have had a right or opportunity to litigate disputes through a court and to have a judge or jury decide their case, but we are instead voluntarily choosing to have any disputes resolved through binding arbitration.

(C) We each agree that any claim or dispute between us, and any claim by either of us against any agent, employee, successor, or assign of the other, including, to the full extent permitted by applicable law, third parties who are not signatories to this agreement, whether related to this agreement or otherwise, including past, present, and future claims and disputes, and including any dispute as to the validity or applicability of this arbitration clause, shall be resolved by binding arbitration administered by the JAMS under its rules and procedures in effect when the claim is filed. The rules and procedures and other information, including information on fees, may be obtained from JAMS’ website (www.jamsadr.com) or by calling JAMS at 949-224-1810.

(D) We are entering into this arbitration agreement in connection with a transaction involving interstate commerce. Accordingly, this arbitration agreement and any proceedings thereunder shall be governed by the Federal Arbitration Act (“FAA”), 9 U.S.C. §§ 1-16. Any award by the arbitrator(s) may be entered as a judgment in any court having jurisdiction.

(E) Exception to Arbitrate. We each agree as follows: (i) either of us may bring qualifying claims in small claims court; (ii) to the extent state law permits either of us to seek injunctive or other equitable relief outside of arbitration, we each agree that such actions will be brought exclusively in the U.S. District Court for the Southern District of California or state court located in Los Angeles. we each consent and submit to the personal jurisdictions of these courts; and (iii) as set forth below, we each agree that any arbitration will be solely between you and Our Party, not as part of a classwide claim. If for any reason any court or arbitrator holds that this restriction is unconscionable or unenforceable, then our agreement to arbitrate doesn’t apply and we each agree to resolve the dispute in court.

11. NO CLASS ACTIONS

TO THE EXTENT ALLOWED BY LAW, WE EACH WAIVE ANY RIGHT TO PURSUE DISPUTES ON A CLASSWIDE BASIS; THAT IS, TO EITHER JOIN A CLAIM WITH THE CLAIM OF ANY OTHER PERSON OR ENTITY, OR ASSERT A CLAIM IN A REPRESENTATIVE CAPACITY ON BEHALF OF ANYONE ELSE IN ANY LAWSUIT, ARBITRATION OR OTHER PROCEEDING.

12. NO TRIAL BY JURY

TO THE EXTENT ALLOWED BY LAW, WE EACH WAIVE ANY RIGHT TO TRIAL BY JURY IN ANY LAWSUIT, ARBITRATION OR OTHER PERMITTED PROCEEDING.

13. AMENDMENTS; ASSIGNMENT

You agree that we may update these Terms at any time, and it is your obligation to check for updates. Updates do not apply retroactively. You may not assign these Terms or assign any rights or delegate any obligations hereunder, in whole or in part.

14. MISCELLANEOUS

A. Except as provided in these Terms, these Terms constitute the entire agreement of the parties with respect to the subject matter hereof and supersedes all prior or contemporaneous written or oral agreements between the parties with respect to the subject matter hereof. We reserve the right to provide you with operating rules or additional terms that may govern your use of our Properties generally or any unique aspect (“Additional Terms”). For instance, we may provide you Additional Terms relating to the cancellation or returned to an Order (see Section 6 above). To the extent any Additional Terms conflict with these Terms of Use, the Additional Terms will control.

B. Other than as set forth herein, these terms do not create any rights in favor of any third party. Our failure to take action to enforce our rights does not mean that we give up those rights or cannot take such action in the future. Our Properties may integrate, be integrated into, or be provided in connection with third-party websites, services, applications, platforms, and/or content (“Third-Party Solutions”). We do not control any Third-Party Solutions or any provider of such Third-Party Solutions (“Third-Party Providers”). If your access to any of our Properties is dependent on a Third-Party Solution (for example, accessing our application using an Apple iOS, Android, Microsoft Windows-powered device or gaming platform), then the applicable Third-Party Provider (for example, Apple Inc., Google, Inc. or Microsoft Corporation), shall be a third-party beneficiary of these Terms. However, no such Third-Party Provider is obligated to you under or otherwise a party to these Terms. Further, you agree to comply with, and your use of our applicable Property is conditioned upon your compliance with, all terms and conditions applicable the Third-Party Solution (for example, Apple and Android App Store terms). You represent to us that you have read and agreed to all such Third-Party Provider terms.

C. If you access the Properties from locations outside of the U.S. you do so on your own initiative and at your own risk, and you are solely responsible for compliance with local laws, if and to the extent local laws are applicable.

D. If a provision in these Terms is found to be illegal or unenforceable, that provision shall be removed from these Terms and the remaining provisions of these Terms shall remain in force.

E. At any time and for any reason or no reason we may restrict, suspend or terminate your access to the Properties, terminate your Account, and add, remove or modify functionality.

F. When using our Properties, you agree to comply with all applicable laws and regulations.

G. You agree to fully cooperate with us to investigate any suspected or actual activity that is in breach of these Terms.

H. Our Properties may link or contain links to other websites maintained by our licensors, affiliates and/or third parties. We do not operate, control or necessarily endorse the content found on these third-party websites. You assume sole responsibility for your use of third-party links and any content posted on third-party websites.

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