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 功率区间计算器

由 FTP 得出的 7 个骑行功率区间

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FTP（瓦特）

你的功能性阈值功率

FTP 功率区间计算器

基于功率的骑行训练以你的 FTP 为核心——它是你能维持约一小时的最高功率。本计算器将你的 FTP 划分为从主动恢复到神经肌肉功率的 7 个 Coggan 训练区间，并给出每个区间的精确瓦特范围。用它在区间 2 进行耐力骑行、在区间 4 做阈值训练、在区间 5 做间歇，让每次训练都有明确目标。每 6 至 8 周重新测试并重新计算你的 FTP。

基于 Coggan 七区间模型，以 FTP 的百分比划分。FTP 是你能维持约一小时的最高功率，可按 20 分钟测试值的约 95% 估算。各区间指导每次骑行或间歇训练应有多大强度。

常见问题

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 功率区间计算器

常见问题

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