1. What are Power Zones Based on FTP?

Power zones are ranges of cycling intensity based on your Functional Threshold Power (FTP), which is the highest average power you can sustain for one hour. These zones help structure training to target specific physiological adaptations.

2. How Does the Calculator Work?

The calculator uses the standard formula:

Where:

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

Explanation: The calculator applies standard percentage ranges to your FTP to determine the wattage for each training zone.

3. Importance of Power Zones

Details: Training in specific power zones helps cyclists target different energy systems, improve performance, and prevent overtraining. Each zone corresponds to specific physiological adaptations.

4. Using the Calculator

Tips: Enter your current FTP in watts. The calculator will display your personalized power zones based on standard percentages.

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 zone percentages universal?
A: While these are standard percentages, some coaches may use slightly different ranges based on individual needs.

Q3: What's the best way to determine my FTP?
A: A 20-minute test (with 95% of result taken as FTP) or a 60-minute maximal effort are common methods.

Q4: Should I use power zones for all my training?
A: Power zones are most useful for structured training. Some rides (like recovery rides) may be better guided by feel.

Q5: How do power zones compare to heart rate zones?
A: Power zones provide instant feedback on output, while heart rate shows physiological response. Both can be useful together.