1. What Are Power Zones?

Power zones are ranges of cycling power output 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 approximately one hour.

2. How Does the Calculator Work?

The calculator uses the power zones 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: The calculator applies standard percentage ranges to your FTP to determine appropriate power targets for each training zone.

3. Importance of Power Zones

Details: Training with power zones allows for precise workout intensity targeting, helps prevent overtraining, and ensures you're working in the correct energy system for your training goals.

4. Using the Calculator

Tips: Enter your current FTP in watts. The calculator will display the power ranges for all 7 standard training zones. These values can be used to program your cycling computer or training app.

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 zone percentages universal?
A: While these are common percentages, some training systems may use slightly different ranges. Always follow your coach's recommendations if available.

Q3: What if my power varies within a zone?
A: Small variations are normal. Try to stay in the middle of the zone for steady efforts and at the top for interval work.

Q4: Should I use power zones indoors and outdoors?
A: Yes, though outdoor rides may require more zone flexibility due to terrain and conditions.

Q5: How do power zones relate to heart rate zones?
A: They generally correlate but power responds immediately to effort while heart rate lags. Power is generally more precise for training.