Calculadora de ciclos FTP

FTP Calculator

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Value, Methodology, and Science Behind the FTP Calculator

The FTP (Functional Threshold Power) Calculator is a tool designed to help cyclists and triathletes measure their current fitness level and plan their training more effectively. By inputting power data from a specific test, the calculator estimates the maximum power output a rider can sustain for an hour, known as FTP. This value can be used to determine specific training zones, optimize workouts, and improve performance.

Why Use the FTP Calculator?

• Personalized Training: The calculator provides customized training zones based on your current power output, enabling more effective and targeted training sessions.
• Performance Benchmarking: FTP serves as a reliable benchmark for gauging improvements in cycling fitness over time.
• Race Strategy Planning: Understanding your FTP can help plan pacing strategies for race day, ensuring optimal performance without burning out too early.
• Motivation and Goal Setting: Quantifying performance and setting measurable goals based on FTP can be highly motivating for athletes aiming to improve their race times.

Methodology and Science Behind the Calculator

FTP Concept

The concept of Functional Threshold Power (FTP) is analogous to the lactate threshold in running or swimming. It represents the highest power output a cyclist can sustain for an hour without experiencing a rapid build-up of lactate in the muscles, which would lead to fatigue. FTP is a crucial metric for endurance athletes as it determines the intensity of training zones.

Calculating FTP

To calculate FTP, cyclists can perform a 20-minute test or a ramp test:

• 20-minute Test: The rider maintains the highest possible average power over 20 minutes. FTP is estimated as 95% of this average power.
• Ramp Test: The rider performs increasingly harder intervals until exhaustion. FTP is estimated as 75% of the final 1-minute power.

Training Zones

Using the FTP value, we can define different training zones, each with a specific purpose in training:

• Zone 1 (Active Recovery): Less than 55% of FTP. Used for recovery rides.
• Zone 2 (Endurance): 56-75% of FTP. Builds aerobic endurance.
• Zone 3 (Tempo): 76-90% of FTP. Improves sustainable power.
• Zone 4 (Lactate Threshold): 91-105% of FTP. Increases the ability to sustain high power output.
• Zone 5 (VO2 Max): 106-120% of FTP. Enhances aerobic capacity.
• Zone 6 (Anaerobic Capacity): 121-150% of FTP. Improves high-intensity efforts.
• Zone 7 (Neuromuscular Power): More than 150% of FTP. Boosts sprinting power.

Scientific Foundations

The methodology behind the FTP calculator is grounded in exercise physiology and the principles of endurance training. FTP correlates well with the anaerobic threshold, which is a crucial determinant of endurance performance. The concept is widely supported by scientific literature and practical coaching approaches.

References:

• Training and Racing with a Power Meter: Hunter Allen and Andrew Coggan have extensively covered FTP and its application in training programs. Their methodologies and training philosophies are a great resource for understanding FTP. Training and Racing with a Power Meter
• The Journal of Strength and Conditioning Research: Various studies have validated the use of threshold-based training, similar to FTP, in improving endurance performance. Journal of Strength and Conditioning Research