Na'urar Lissafin Yankunan Ƙarfi na FTP
Yankunan ƙarfin keken ka 7 daga FTP
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Na'urar Lissafin Yankunan Ƙarfi na FTP
Horon keke da ya dogara da ƙarfi an gina shi kewaye da FTP ɗinka — mafi girman ƙarfin da za ka iya riƙewa kusan awa ɗaya. Wannan na'urar lissafi tana raba FTP ɗinka zuwa yankunan horo bakwai na Coggan, daga murmurewa mai aiki zuwa ƙarfin jijiya da tsoka, tare da daidaitaccen kewayon wat ga kowanne. Yi amfani da shi don hawan juriya a Zone 2, aikin iyaka a Zone 4 da tazara a Zone 5, don kowane zama ya kasance da bayyananniyar manufa. Sake gwada FTP ɗinka kowane mako 6–8 sannan ka sake lissafa.
Bisa tsarin yankuna 7 na Coggan a matsayin kashi na FTP. FTP shi ne mafi girman ƙarfin da za ka iya ci gaba da shi kusan awa ɗaya; ka kiyasta shi a matsayin kusan 95% na gwajin minti 20. Yankuna suna jagorantar yadda kowane hawa ko tazara zai kasance da wuya.
Tambayoyin da Ake Yawan Yi
- 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.