1. What is FTP Heart Rate Zone Training?

FTP (Functional Threshold Power) Heart Rate Zone Training is a method of structuring cycling workouts based on percentages of your threshold heart rate. This approach provides accurate training zones tailored to your individual physiology and fitness level.

2. How Does the Calculator Work?

The calculator uses your FTP heart rate (determined from a field test) to calculate five training zones:

These percentages are based on established physiological principles and provide the most accurate training zones for cycling performance.

3. Importance of Heart Rate Zone Training

Details: Training in specific heart rate zones ensures you're working at the right intensity for your goals, prevents overtraining, maximizes fitness gains, and helps track progress over time.

4. Using the Calculator

Tips: Enter your FTP heart rate obtained from a proper field test. For best results, perform your field test when well-rested and under consistent conditions.

5. Frequently Asked Questions (FAQ)

Q1: How do I determine my FTP heart rate?
A: The most accurate method is a 20-minute field test: Warm up thoroughly, then ride as hard as you can sustain for 20 minutes. Your average heart rate during the last 15 minutes is approximately your FTP HR.

Q2: How often should I retest my FTP heart rate?
A: Typically every 4-8 weeks, as your fitness changes. Retest when you feel your training zones no longer match your perceived exertion.

Q3: Are these zones the same for everyone?
A: While the percentages are standardized, your actual zone boundaries are personalized based on your individual FTP heart rate.

Q4: Can I use these zones for other sports?
A: These zones are specifically calibrated for cycling. Running and other sports have different heart rate zone calculations.

Q5: What factors can affect my heart rate during training?
A: Hydration, temperature, fatigue, caffeine, stress, and time of day can all influence your heart rate response to exercise.