1. What is Cycling Power Zone?

Power zones in cycling are ranges of power output (watts) that correspond to different physiological training intensities. They are calculated based on your Functional Threshold Power (FTP), which is the highest average power you can sustain for one hour.

2. How Does the Calculator Work?

The calculator uses the power zone formula:

Where:

• \( FTP \) — Functional Threshold Power in watts
• \( zone\_percentage_i \) — The percentage range for each zone

Explanation: Each training zone represents a specific percentage range of your FTP, targeting different energy systems and physiological adaptations.

3. Importance of Power Zones

Details: Training with power zones helps cyclists train more effectively by targeting specific physiological adaptations, preventing overtraining, and tracking progress.

4. Using the Calculator

Tips: Enter your current FTP in watts. The calculator will show your personalized power zones for training.

5. Frequently Asked Questions (FAQ)

Q1: How often should I retest my FTP?
A: Typically every 4-8 weeks, or whenever you notice significant changes in fitness.

Q2: What's the difference between power zones and heart rate zones?
A: Power zones measure external work output, while heart rate zones measure physiological response. Power is more immediate and less variable.

Q3: Should I train in all zones?
A: A balanced training plan includes time in different zones, with most time spent in Zones 2-3 for endurance.

Q4: Do power zones change with fitness level?
A: Yes, as your FTP improves, your power zones will increase accordingly.

Q5: Can I use this for indoor cycling?
A: Absolutely, power zones are especially useful for structured indoor training.