Functional Threshold Power (FTP)
Tushen Horo na tushen Iko
Abubuwan Da Suka Kamata A Sani
- Mene ne: FTP shine matsakaicin ikon da zaku iya dorewa na kimanin sa'a 1 ba tare da gajiya ba
- Yadda ake Gwaji: Mafi yawan amfani shine jagoran gwajin minti 20: 95% na mafi kyawun matsakaicin ikon minti 20 dinku
- Me ya sa yake da Mahimmanci: FTP yana ba da damar keɓaɓɓun yankunan iko, lissafin TSS daidai, da bin diddigin lafiyar jiki
- Maimaita Gwaji: Sake gwadawa kowane bayan mako 6-8 yayin horo don sabunta yankuna
Mene ne FTP?
Functional Threshold Power (FTP) shine mafi girman matsakaicin ikon da zaku iya dorewa na kusan sa'a guda ba tare da tara gajiya ba. Yana wakiltar kofar aerobic dinku—iyaka tsakanin kokari mai dorewa da wanda ba zai dore ba. FTP yana zama tushen dukkan horo na tushen wutar lantarki.
Me ya sa FTP Yake da Mahimmanci
- Yankunan Horo na Iko: Yana keɓance yankunan ƙarfi dangane da ilimin jikin ku
- Lissafin TSS: Yana ba da damar auna nauyin horo daidai
- Bin Dididdigin Ci Gaba: Ma'auni na zahiri na ingantuwar ikon ku akan lokaci
Yadda Ake Gwada FTP Na Ku
🏆 Gwajin FTP na Minti 20
- Dumi-dumi (minti 20): Juyi mai sauƙi, ƙara intensities a hankali.
- Minti 5 na Ƙoƙari Sosai: Don amfani da rezervolin anaerobic.
- Hutawa (minti 10): Juyi mai sauƙi don share laktat.
- Gwajin Minti 20: Matsakaicin ƙoƙari mai dorewa. Rubuta matsakaicin ikon ku.
- FTP = 95% na matsakaicin ikon minti 20
⚡ Gwajin Ramp
- Dumi-dumi (minti 10): Juyi mai sauƙi.
- Tsarin Ramp: Fara da sauƙi (100W). Ƙara 20W kowane minti har sai kun gaji.
- FTP = 75% na ikon minti 1 mafi girma
Yankunan Horo na Coggan 7
| Zona | Suna | % na FTP | Manufa |
|---|---|---|---|
| 1 | Farfadowa Mai Aiki | <55% | Hutawa, dumi-dumi |
| 2 | Jimiri (Endurance) | 56-75% | Tushen aerobic |
| 3 | Tempo | 76-90% | Jimiri na tsoka |
| 4 | Ƙofar Laktat | 91-105% | Haɓaka FTP |
| 5 | VO₂max | 106-120% | Karfin aerobic mafi girma |
| 6 | Anaerobic Capacity | 121-150% | Ikon anaerobic |
| 7 | Neuromuscular | >150% | Ikon gudun gajere (Sprint) |