What are cycling FTP power zones?

FTP power zones divide your training intensity into bands based on your Functional Threshold Power, the highest power you can hold for about an hour. Coggan's model defines 7 zones, from active recovery to neuromuscular, each targeting a specific physiological adaptation.

How do I calculate my power zones?

Enter your FTP in watts and the calculator returns all 7 Coggan zones with their wattage range. The zones are set as percentages of FTP, for example Zone 2 endurance is roughly 56-75% and Zone 4 threshold is about 91-105% of FTP.

Which power zone should I train in?

It depends on your goal: Zone 2 builds aerobic base and endurance, Zone 4 raises your threshold, and Zones 5-7 develop VO2 max and sprint power. Most riders spend the majority of time in lower zones with targeted harder efforts mixed in.

FTP-kragsones-sakrekenaar

Jou 7 fietsry-kragsones vanaf FTP

Neem 'n foto en KI teken jou maaltyd aan. Dieet en oefening in een app.Laai die gratis app af

FTP (watt)

jou funksionele drempelkrag

FTP-kragsones-sakrekenaar

Kraggebaseerde fietsry-oefening is gebou rondom jou FTP — die hoogste krag wat jy vir ongeveer 'n uur kan hou. Hierdie sakrekenaar verdeel jou FTP in die sewe Coggan-oefensones, van aktiewe herstel tot neuromuskulêre krag, met die presiese wattreeks vir elkeen. Gebruik dit om uithouvermoë in Zone 2 te ry, drempelwerk in Zone 4 te doen en intervalle in Zone 5, sodat elke sessie 'n duidelike teiken het. Toets jou FTP elke 6–8 weke weer en herbereken.

Gebaseer op die Coggan 7-sone-model as persentasies van FTP. FTP is die hoogste krag wat jy vir ongeveer 'n uur kan volhou; skat dit as ~95% van 'n toets van 20 minute. Sones bepaal hoe hard elke rit of interval moet wees.

Gereelde Vrae

What are cycling FTP power zones?: FTP power zones divide your training intensity into bands based on your Functional Threshold Power, the highest power you can hold for about an hour. Coggan's model defines 7 zones, from active recovery to neuromuscular, each targeting a specific physiological adaptation.
How do I calculate my power zones?: Enter your FTP in watts and the calculator returns all 7 Coggan zones with their wattage range. The zones are set as percentages of FTP, for example Zone 2 endurance is roughly 56-75% and Zone 4 threshold is about 91-105% of FTP.
Which power zone should I train in?: It depends on your goal: Zone 2 builds aerobic base and endurance, Zone 4 raises your threshold, and Zones 5-7 develop VO2 max and sprint power. Most riders spend the majority of time in lower zones with targeted harder efforts mixed in.

FTP-kragsones-sakrekenaar

Gereelde Vrae

Meer