Isibali Samazoni Amandla e-FTP
Amazoni akho ayisikhombisa amandla okugibela kusuka ku-FTP
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Isibali Samazoni Amandla e-FTP
Ukuqeqeshwa kokugibela okusekelwe emandleni kwakhelwe nge-FTP yakho — amandla aphezulu ongawagcina cishe ihora. Lesi sibali sihlukanisa i-FTP yakho ibe amazoni ayisikhombisa okuqeqesha e-Coggan, kusukela ekululameni okusebenzayo kuye emandleni emisipha, nebanga elinembile lamawatti ngalinye. Sisebenzisele ukugibela ukukhuthazela kuZoni 2, wenze umsebenzi womkhawulo kuZoni 4 nezikhathi kuZoni 5, ukuze isigaba ngasinye sibe nomgomo ocacile. Phinda uhlole i-FTP yakho njalo emasontweni angu-6–8 bese ubala kabusha.
Kusekelwe kumodeli yamazoni ayisikhombisa ka-Coggan njengamaphesenti e-FTP. I-FTP ngamandla aphezulu ongawagcina cishe ihora; ulilinganise njenge-~95% yokuhlolwa kwemizuzu engama-20. Amazoni aqondisa ukuthi ukugibela ngakunye noma isikhathi kufanele kube nzima kangakanani.
Imibuzo Evame Ukubuzwa
- 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.