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.

Kalkulator Zon Kuasa FTP

7 zon kuasa berbasikal anda daripada FTP

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FTP (watt)

kuasa ambang fungsi anda

Kalkulator Zon Kuasa FTP

Latihan berbasikal berasaskan kuasa dibina sekitar FTP anda — kuasa tertinggi yang boleh anda kekalkan selama kira-kira sejam. Kalkulator ini membahagikan FTP anda kepada tujuh zon latihan Coggan, daripada pemulihan aktif hingga kuasa neuromuskular, dengan julat watt tepat bagi setiap satu. Gunakannya untuk berbasikal ketahanan di Zon 2, kerja ambang di Zon 4 dan selang di Zon 5, supaya setiap sesi mempunyai sasaran yang jelas. Uji semula FTP anda setiap 6–8 minggu dan kira semula.

Berdasarkan model 7 zon Coggan sebagai peratusan FTP. FTP ialah kuasa tertinggi yang boleh anda kekalkan selama kira-kira sejam; anggarkannya sebagai ~95% daripada ujian 20 minit. Zon membimbing sejauh mana keras setiap perjalanan atau selang sepatutnya.

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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.

Kalkulator Zon Kuasa FTP

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