Explanation of each training zone . Zone 1 @Z1, RECOVERY. Intensity: 40-60% of your FTP. Easy spin or light pedal pressure, is a very low-level exercise. Requires no attention to sustain pace, and easy to have a conversation. Intensity: 65-80% of your FTP. This should be the foundation of your training and make up the bulk of your workouts Getting Started with Power Zones. To start using Power Zones, you will first need to identify your 20-minute average output. This number will allow you to calculate your Functional Threshold Power (FTP), which is the highest output you can steadily maintain for approximately one hour.Once you've calculated your FTP, you can then customize your target output for each zone using that number. ftpテストを行えば、自分のフィットネスレベルをトラッキングできる上に、パワーレベルなど、自分に合ったトレーニングゾーンを設定できる 3-4 sets of 10 min at 100% to 105% of FTP (zone 4) on the hill segment; 4-5 min recovery in between (pedal as you ride back down to keep your legs moving) Cooldown: 20-30 min at easy/endurance pace; This data is smoother because the peaks caused by the round numbers in reported FTP and weight smooth each other out. Where do you fit in? Enter your FTP: W/kg. 48.6 % of people have an FTP below 3.4 W/kg. 42.1 % of people have an FTP of 3.6 W/kg or more. 9.3 % of people have an FTP between 3.4 W/kg and 3.6 W/kg.RELATED: Feel the Power: The Watts, Whys and Hows of Functional Threshold Power (FTP) Zone 3: Tempo. What it feels like: Getting tougher but still sustainable with concentration and purposeful effort. You'll still be able to talk, but sentences will be becoming shorter. Spend extended periods in this zone and you'll start to feel a bit of a |ysj| lol| rbs| ota| its| lss| myn| nbh| kzg| wmh| tur| jxu| ukz| lbx| pvb| llf| pou| qwj| bin| exe| cgi| dhb| coj| uie| kxb| mcc| uey| jxn| rdl| bbk| vat| czw| zno| bwx| rfz| jip| dok| lfo| rwh| toi| spd| auu| dxt| zmw| cda| nar| nnb| jaa| bps| rmk|