Kikokotoo cha Kanda za Nguvu za FTP
Kanda zako 7 za nguvu za baiskeli kutoka FTP
Piga picha, AI itarekodi mlo wako. Lishe na mazoezi katika programu moja.Pakua programu bila maliponguvu yako ya kizingiti cha utendaji
Kikokotoo cha Kanda za Nguvu za FTP
Mazoezi ya baiskeli yanayotegemea nguvu yamejengwa kuzunguka FTP yako — nguvu ya juu kabisa unayoweza kushikilia kwa takriban saa moja. Kikokotoo hiki kinagawanya FTP yako katika kanda saba za mazoezi za Coggan, kuanzia ahueni hai hadi nguvu ya mishipa ya fahamu na misuli, na kiwango kamili cha wati kwa kila moja. Itumie kuendesha ustahimilivu katika Zone 2, kufanya kazi ya kizingiti katika Zone 4 na vipindi katika Zone 5, ili kila kipindi kiwe na lengo wazi. Pima upya FTP yako kila wiki 6–8 na ukokotoe tena.
Inategemea mfumo wa kanda 7 wa Coggan kama asilimia za FTP. FTP ni nguvu ya juu kabisa unayoweza kudumisha kwa takriban saa moja; ikadirie kama ~95% ya jaribio la dakika 20. Kanda zinaongoza jinsi kila uendeshaji au kipindi kinavyopaswa kuwa kigumu.
Maswali Yanayoulizwa Mara kwa Mara
- 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.