Скачать с ютуб 🚴‍♀️⚡ Power Training Zones Explained: What, Why & How 📊 в хорошем качестве

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

⚡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