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 功率區間計算器

由 FTP 得出的 7 個騎行功率區間

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FTP（瓦特）

你的功能性閾值功率

FTP 功率區間計算器

基於功率的騎行訓練以你的 FTP 為核心——它是你能維持約一小時的最高功率。本計算器將你的 FTP 劃分為從主動恢復到神經肌肉功率的 7 個 Coggan 訓練區間，並給出每個區間的精確瓦特範圍。用它在區間 2 進行耐力騎行、在區間 4 做閾值訓練、在區間 5 做間歇，讓每次訓練都有明確目標。每 6 至 8 週重新測試並重新計算你的 FTP。

基於 Coggan 七區間模型，以 FTP 的百分比劃分。FTP 是你能維持約一小時的最高功率，可按 20 分鐘測試值的約 95% 估算。各區間指導每次騎行或間歇訓練應有多大強度。

常見問題

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 功率區間計算器

常見問題

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