ycliper

Популярное

Музыка Кино и Анимация Автомобили Животные Спорт Путешествия Игры Юмор

Интересные видео

2025 Сериалы Трейлеры Новости Как сделать Видеоуроки Diy своими руками

Топ запросов

смотреть а4 schoolboy runaway турецкий сериал смотреть мультфильмы эдисон
Скачать

🚴‍♀️⚡ Power Training Zones Explained: What, Why & How 📊

racing bicycle

cycling

sports science

cycling community

personalized training

power-based cycling

cycling performance

endurance training

VO2 max

cycling trends

exercise physiology

high-intensity interval training

performance bike

peloton

stationary bicycle

zone 2

zone 2 training

zone two

zone to training

power zone

power zones

performance metrics

cycling workouts

fitness

bike

bicycle

FTP

Increase FTP

Functional Threshold Power

z2

training zones

gym

Автор: Breakaway B

Загружено: 2024-01-05

Просмотров: 725

Описание: ⚡Power zones refer to specific intensity levels that are defined based on an athlete’s functional threshold power, or FTP. These power zones are used in cycling training to prescribe and monitor the intensity of workouts, allowing endurance athletes to target specific physiological adaptations and improve performance in a structured manner.
-----
  / breakawayb  
  / strava  
   / breakawayb  
  / breakaway_b  
-------
The primary objectives of the 7-zone training system are to provide a nuanced understanding of physiological responses at different intensities and to enable athletes to tailor their training to achieve specific performance goals.

II. Definition of the 7 Zones

Zone 1: Active Recovery (Less than 55% of your FTP)
Definition: Very low-intensity effort, often below aerobic threshold.
Physiological Basis: Facilitates recovery by increasing blood flow without inducing fatigue.
Practical Application: Ideal for post-race or hard training day recovery rides.

Zone 2: Endurance (56-75% of your FTP)
Definition: Moderate, sustainable aerobic effort.
Physiological Basis: Enhances aerobic capacity and builds endurance.
Practical Application: Foundation-building rides for overall fitness and base training.

Zone 3: Tempo and Sweetspot (76-90% of your FTP)
Definition: Moderate to high-intensity effort sustainable for extended durations.
Physiological Basis: Improves lactate threshold and endurance.
Practical Application: Useful for sustained efforts in time trials or long climbs.

Zone 4: Lactate Threshold (91-105% of your FTP)
Definition: High-intensity effort, just below anaerobic threshold.
Physiological Basis: Improves the body's ability to clear lactate and delays fatigue.
Practical Application: Critical for improving sustained power and race performance.

Zone 5: VO2 Max (106-120% of your FTP)
Definition: Intervals at maximum oxygen consumption.
Physiological Basis: Increases aerobic power and oxygen utilization.
Practical Application: Enhances overall aerobic capacity and power at high intensities.

Zone 6: Anaerobic Capacity (Greater than 120% of your FTP)
Definition: Short, maximal efforts sustainable for brief durations.
Physiological Basis: Enhances the ability to tolerate and buffer lactic acid.
Practical Application: Critical for improving short-term power and performance in bursts.

Zone 7: Neuromuscular Power
Definition: Short, explosive efforts targeting sprinting and power.
Physiological Basis: Develops neuromuscular coordination and power output.
Practical Application: Essential for sprinters and athletes requiring explosive power.

III. Application of Power Zones in Training

Functional Threshold Power (FTP): The cornerstone for determining individual power zones. FTP represents the maximum power an athlete can sustain for one hour and serves as a baseline for zone calculations.

Base Phase: Emphasis on Zones 1-3 for building an aerobic foundation.
Build Phase: Introduction of Zones 4-6 to target specific physiological adaptations.
Peak Phase: Focus on race-specific skills and maintaining fitness, with personalized adjustments based on upcoming events.

Zone-Specific Workouts: Tailored sessions focusing on specific zones to elicit desired physiological responses.
Interval Training: Structured intervals in Zones 4-7 to enhance both anaerobic and aerobic capacities.
Variability in Workouts: Recognizing the importance of variety to prevent monotony and enhance overall fitness.

Monitoring Progress
Power Metrics: Regular analysis of power data to track improvements, identify trends, and make informed training decisions.
Performance Testing: Periodic testing, including FTP assessments, to ensure accurate zone prescription and adjustment.

IV. Critiques and Considerations

Genetic Factors: Acknowledging the role of genetics in an athlete's response to training stimuli.
Fitness History: Recognizing that individual fitness history can influence adaptations to training.

Environmental Conditions: Understanding how factors such as weather, altitude, and terrain can impact power outputs.
Equipment Variability: Considerations regarding the impact of equipment on power measurements.

In conclusion, the 7-zone training system provides a sophisticated and effective framework for structuring training programs based on nuanced physiological responses. The system stands as a valuable tool for athletes and coaches striving to achieve peak performance and overall athletic excellence.
-----
🎬 CHAPTERS:
0:00 - Introduction to the Power Zone Training System
1:57 - Definition of the 7 Zones
5:04 - Application of the Power Zones
6:47 - Critiques and Considerations
8:20 - Conclusion
------
#bike #cycling #fitness

Не удается загрузить Youtube-плеер. Проверьте блокировку Youtube в вашей сети.
Повторяем попытку...
🚴‍♀️⚡ Power Training Zones Explained: What, Why & How 📊

Поделиться в:

Доступные форматы для скачивания:

Скачать видео

  • Информация по загрузке:

Скачать аудио

Похожие видео

Heat Training Will Make You Faster. Here's How to Do It The Right Way

Heat Training Will Make You Faster. Here's How to Do It The Right Way

The Smartest Way to Run a Faster 5K (Science Explained)

The Smartest Way to Run a Faster 5K (Science Explained)

The Most Effective Endurance Training Method - The Science Explained

The Most Effective Endurance Training Method - The Science Explained

«Жить надо сегодня». Олег Тиньков и Майкл Калви о взлете нового финтех-стартапа Plata

«Жить надо сегодня». Олег Тиньков и Майкл Калви о взлете нового финтех-стартапа Plata

Carter County Criterium (Masters 40/50/60+)

Carter County Criterium (Masters 40/50/60+)

I TRIED THE PELOTON DISCOVER YOUR POWER ZONES PROGRAM - Week 1 review

I TRIED THE PELOTON DISCOVER YOUR POWER ZONES PROGRAM - Week 1 review

Купил ВСЕ САМОЕ ДЕШЕВОЕ в Светофоре

Купил ВСЕ САМОЕ ДЕШЕВОЕ в Светофоре

Training Zones Explained: What, Why & How?

Training Zones Explained: What, Why & How?

The Complete Peloton Power Zone Guide (and FTP Test Tips)

The Complete Peloton Power Zone Guide (and FTP Test Tips)

"У нас огромные бессмысленные потери! Остановитесь" Военблогеры рассказали о цене наступления России

© 2025 ycliper. Все права защищены.



  • Контакты
  • О нас
  • Политика конфиденциальности



Контакты для правообладателей: [email protected]