Ftp Training Zones Calculator

FTP Training Zones:

Zone 1 = FTP × 0.55
Zone 2 = FTP × 0.75
Zone 3 = FTP × 0.90
Zone 4 = FTP × 1.05
Zone 5 = FTP × 1.20
Zone 6 = FTP × 1.50

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1. What Are FTP Training Zones?

FTP (Functional Threshold Power) training zones are power-based intensity ranges used by cyclists to target specific physiological adaptations. These zones help structure training for optimal performance improvement.

2. How Are Zones Calculated?

The zones are calculated as percentages of your FTP:

Zone 1 (Active Recovery) = FTP × 0.55
Zone 2 (Endurance) = FTP × 0.75
Zone 3 (Tempo) = FTP × 0.90
Zone 4 (Threshold) = FTP × 1.05
Zone 5 (VO2 Max) = FTP × 1.20
Zone 6 (Anaerobic) = FTP × 1.50

3. Importance of Training Zones

Details: Training in specific zones allows cyclists to target different energy systems, optimize workout effectiveness, and prevent overtraining.

4. Using the Calculator

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

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 responses may vary slightly.

Q3: Can I use this for running?
A: No, these are cycling-specific power zones. Running uses different metrics.

Q4: What if I don't have a power meter?
A: You can estimate FTP using heart rate zones, though it's less precise.

Q5: Should I always train in higher zones?
A: No, most training should be in Zones 2-3, with strategic use of higher zones.