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.

የFTP ኃይል ዞኖች አስሊ

ከFTP የሚገኙ 7 የብስክሌት ኃይል ዞኖችዎ

ፎቶ ያንሱ፣ AI ምግብዎን ይመዘግባል — አመጋገብና የአካል ብቃት እንቅስቃሴ በአንድ መተግበሪያ።መተግበሪያውን በነጻ ያውርዱ

FTP (ዋት)

የእርስዎ የተግባር ደፍ ኃይል

የFTP ኃይል ዞኖች አስሊ

በኃይል ላይ የተመሰረተ የብስክሌት ስልጠና በ FTP ዎ ዙሪያ የተገነባ ነው — ለአንድ ሰዓት ያህል ሊይዙት የሚችሉት ከፍተኛ ኃይል። ይህ አስሊ FTP ዎን ወደ ሰባት የ Coggan ስልጠና ዞኖች ይከፍላል፣ ከንቁ ማገገም እስከ ነርቭ-ጡንቻ ኃይል ድረስ፣ ለእያንዳንዱ ትክክለኛ የዋት ክልል ጋር። እያንዳንዱ ክፍለ ጊዜ ግልጽ ግብ እንዲኖረው በ Zone 2 ጽናት ለመጋለብ፣ በ Zone 4 የደፍ ስራ ለመስራት እና በ Zone 5 ክፍተቶችን ለማድረግ ይጠቀሙበት። FTP ዎን በየ6–8 ሳምንቱ እንደገና ይፈትኑ እና እንደገና ያስሉ።

በ Coggan 7-ዞን ሞዴል ላይ የተመሰረተ እንደ FTP መቶኛ። FTP ለአንድ ሰዓት ያህል ሊቆዩት የሚችሉት ከፍተኛ ኃይል ነው፤ እንደ የ20 ደቂቃ ፈተና ~95% ይገምቱት። ዞኖች እያንዳንዱ ጉዞ ወይም ክፍተት ምን ያህል ከባድ መሆን እንዳለበት ይመራሉ።

በተደጋጋሚ የሚጠየቁ ጥያቄዎች

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.

የFTP ኃይል ዞኖች አስሊ

በተደጋጋሚ የሚጠየቁ ጥያቄዎች

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