1. What Are FTP Power Zones?

FTP (Functional Threshold Power) power zones are ranges of cycling power output that correspond to different physiological responses and training adaptations. These zones help cyclists train more effectively by targeting specific energy systems.

2. How Does the Calculator Work?

The calculator uses the FTP power zone formula:

Where:

• \( Zone_i \) — Power output for the specific zone (watts)
• \( FTP \) — Functional Threshold Power (watts)
• \( zone\_percentage_i \) — Percentage range for each zone

Standard Zone Percentages:

• Zone 1: 55% of FTP (Active Recovery)
• Zone 2: 56-75% of FTP (Endurance)
• Zone 3: 76-90% of FTP (Tempo)
• Zone 4: 91-105% of FTP (Lactate Threshold)
• Zone 5: 106-120% of FTP (VO2 Max)
• Zone 6: 121-150% of FTP (Anaerobic Capacity)
• Zone 7: Max Effort (Neuromuscular Power)

3. Importance of Power Zones

Details: Training with power zones allows cyclists to precisely target specific physiological adaptations, optimize training time, and avoid overtraining. Each zone develops different aspects of cycling performance.

4. Using the Calculator

Tips: Enter your current FTP in watts (from a recent 20-minute or ramp test). 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: Are these zones the same for everyone?
A: While the percentages are standard, individual variations exist. Elite athletes may have slightly different zone boundaries.

Q3: Can I use this for running?
A: No, running uses different metrics. This calculator is specifically for cycling power.

Q4: What's the best way to determine my FTP?
A: The most common methods are a 20-minute test (take 95% of average power) or a ramp test under supervision.

Q5: Why is Zone 7 different?
A: Zone 7 represents maximal neuromuscular power and isn't directly based on FTP percentages as it's an all-out effort.