1. What are Power Zones Based on FTP?

Power zones are ranges of cycling power output (watts) that correspond to different physiological responses and training effects. They are calculated as percentages of your Functional Threshold Power (FTP), which is the highest power you can sustain for one hour.

2. How Does the Calculator Work?

The calculator uses the following formula for each zone:

Where:

• \( Zone_i \) — The power range for the specific zone (watts)
• \( FTP \) — Functional Threshold Power (watts)
• \( zone\_percentage_i \) — The percentage range for the zone (dimensionless)

Standard Zone Percentages:

• Zone 1 (Active Recovery): 55-75% of FTP
• Zone 2 (Endurance): 75-85% of FTP
• Zone 3 (Tempo): 85-95% of FTP
• Zone 4 (Lactate Threshold): 95-105% of FTP
• Zone 5 (VO2 Max): 105-120% of FTP
• Zone 6 (Anaerobic Capacity): 120-150% of FTP
• Zone 7 (Neuromuscular Power): 150%+ of FTP

3. Importance of Power Zones

Details: Training with power zones allows cyclists to target specific physiological adaptations, optimize training time, and track progress. Each zone stimulates different energy systems and provides distinct training benefits.

4. Using the Calculator

Tips: Enter your current FTP in watts. The calculator will display your personalized power zones based on standard percentages. For best results, perform regular FTP tests to ensure your zones remain accurate.

5. Frequently Asked Questions (FAQ)

Q1: How often should I test my FTP?
A: Most athletes test every 4-8 weeks, depending on training phase and goals.

Q2: Are these zones the same for everyone?
A: While standard percentages work for most, some athletes may benefit from slightly adjusted ranges based on individual physiology.

Q3: Can I use this for running power zones?
A: Running power zones typically use different percentages. Use a running-specific calculator.

Q4: What if my power meter reads differently indoors vs outdoors?
A: Calibrate regularly and consider separate FTP values for different environments if consistent differences exist.

Q5: How do I know which zone to train in?
A: Follow a structured training plan that specifies appropriate zones for each workout type.