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-effektzone-beregner

Dine 7 cykeleffektzoner ud fra din FTP

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FTP (watt)

din funktionelle tærskeleffekt

FTP-effektzone-beregner

Effektbaseret cykeltræning bygger på din FTP — den højeste effekt, du kan holde i cirka en time. Denne beregner deler din FTP op i de syv Coggan-træningszoner, fra aktiv restitution til neuromuskulær effekt, med det nøjagtige watt-interval for hver zone. Brug den til at køre udholdenhed i Zone 2, lave tærskelarbejde i Zone 4 og intervaller i Zone 5, så hver session har et klart mål. Test din FTP igen hver 6.–8. uge, og beregn på ny.

Baseret på Coggans 7-zone-model som procentdele af din FTP. FTP er den højeste effekt, du kan holde i cirka en time; estimer den som ~95% af en 20-minutters test. Zonerne angiver, hvor hård hver tur eller interval skal være.

Ofte stillede spørgsmål

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-effektzone-beregner

Ofte stillede spørgsmål

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