1. What is the Cycling Workout Zone Calculator?

The Cycling Workout Zone Calculator helps determine your training power zones based on your Functional Threshold Power (FTP). These zones are essential for structured training and maximizing performance gains.

2. How Does the Calculator Work?

The calculator uses the following equation:

Where:

• \( Zone_i \) — Power target for the selected zone (watts)
• \( FTP \) — Functional Threshold Power (watts)
• \( zone\_percentage_i \) — Percentage of FTP for the selected zone

Explanation: The equation calculates the appropriate power output for each training zone based on your FTP.

3. Importance of Training Zones

Details: Training in specific power zones helps target different physiological adaptations, from endurance building to anaerobic capacity.

4. Using the Calculator

Tips: Enter your current FTP in watts and select the training zone you want to calculate. Your FTP should be updated regularly (every 4-8 weeks) as your fitness changes.

5. Frequently Asked Questions (FAQ)

Q1: What is FTP?
A: Functional Threshold Power is the highest power you can sustain for approximately one hour, measured in watts.

Q2: How do I determine my FTP?
A: The most accurate method is a 60-minute time trial, but shorter tests (20-minute with 95% multiplier) are commonly used.

Q3: Why use power zones instead of heart rate?
A: Power provides immediate feedback and isn't affected by factors like fatigue, caffeine, or temperature that influence heart rate.

Q4: How often should I test my FTP?
A: Typically every 4-8 weeks, depending on your training phase and goals.

Q5: Can I use this for indoor cycling?
A: Yes, power zones are especially useful for indoor training where environmental variables are controlled.