1. What is FTP?

Functional Threshold Power (FTP) represents the highest average power you can sustain for approximately one hour. It's a crucial metric for cyclists to gauge fitness and set training zones.

2. How Does the Calculator Work?

The calculator uses the formula:

Where:

• \( Zone_i \) — Power output for the specific zone (watts)
• \( FTP \) — Functional Threshold Power (watts)
• \( zone\_percentage_i \) — Percentage multiplier for each zone (dimensionless)

Explanation: Each training zone represents a specific physiological response and is calculated as a percentage of your FTP.

3. Importance of Power Zones

Details: Training in specific power zones helps target different energy systems, optimize workouts, and track progress over time.

4. Using the Calculator

Tips: Enter your current FTP in watts. The calculator will output your seven training zones with their corresponding power ranges.

5. Frequently Asked Questions (FAQ)

Q1: How often should I test my FTP?
A: Typically every 4-8 weeks, depending on your training phase and progress.

Q2: What's the best way to determine my FTP?
A: The gold standard is a 60-minute time trial, but 20-minute tests (with 95% multiplier) are commonly used.

Q3: Do these zones apply to all cyclists?
A: While generally applicable, individual variations exist. Some athletes may need slightly adjusted percentages.

Q4: Should I always train in specific zones?
A: A balanced training plan includes time in various zones. Most training should be in Zones 2-4.

Q5: How does terrain affect power zones?
A: Power zones are effort-based, so they apply regardless of terrain, though different terrains may naturally lend themselves to different zones.