El entrenamiento con potencia es una de las herramientas más valiosas para que los ciclistas mejoren su forma física. El modelo de zonas de potencia de ciclismo de COROS se basa en un porcentaje de su FTP (potencia de umbral funcional) para permitir que sus entrenamientos sean lo más individualizados posible. Puedes ver tus zonas de potencia en la página Perfil > Ajustes > Zonas de potencia de ciclismo.
Las zonas de potencia COROS se dividen en 7 zonas:
- Recuperación: Fácil, paseos de recuperación.
- Resistencia aeróbica: Recorridos largos. Fácil, pero esfuerzo sostenido.
- Potencia aeróbica: Ritmos o recorridos de punto dulce. Esfuerzos más duros que requieren concentración, pero sostenibles durante periodos más largos.
- Umbral (en o cerca del FTP): Entrenamientos FTP. Esfuerzo extenuante y difícilmente sostenible.
- Resistencia anaeróbica (por encima del FTP): Entrenamientos de VO2máx. El esfuerzo es muy exigente y puede mantenerse durante varios minutos seguidos.
- Potencia anaeróbica: entrenamientos de fuerza. Esfuerzo muy exigente que sólo puede mantenerse durante unos minutos.
- Sprint: Trabajo neuromuscular. Esfuerzo máximo que puede mantenerse durante un minuto como máximo.
¿Cómo veo las zonas de potencia?
Para calcular tu FTP (potencia de umbral funcional) y ver tus zonas de potencia individuales, deberás cumplir los requisitos que se indican a continuación durante una actividad de ciclismo para obtener una evaluación inicial de tu FTP. Un FTP preciso ayuda a determinar tus zonas de potencia individuales y proporciona datos precisos de la Carga de Entrenamiento para las actividades de ciclismo. Estos son los requisitos
- Registra un recorrido en interior o exterior con al menos un segmento de más de 20 minutos de pedaleo constante e ininterrumpido (sin intervalos).
- Durante el segmento constante de 20 minutos, tu dispositivo COROS recibe datos de frecuencia cardiaca y se empareja con un medidor de potencia.
- Durante este segmento, tu frecuencia cardiaca debe promediar al menos el 60% de tu reserva de frecuencia cardiaca.
- Por ejemplo, si tu frecuencia cardiaca máxima es 180 y la frecuencia cardiaca en reposo es 50, tu reserva de frecuencia cardiaca es 130. El 60% de 130 es 78. Ahora, para obtener el rango objetivo, añadiremos la frecuencia cardiaca en reposo a las cifras anteriores. 78+50=128. Para cumplir los requisitos de este ejemplo, el atleta debe mantener una lectura de la frecuencia cardiaca superior a 128 lpm.
Una vez cumplidos estos requisitos, puedes realizar el Test FTP COROS periódicamente para reevaluar tu forma física en ciclismo y asegurarte de que tus zonas de potencia se ajustan a tu nivel de forma física actual.
¿Se actualizarán automáticamente mis zonas de potencia?
Sí, una vez que hayas desbloqueado las zonas de potencia mediante uno de los métodos anteriores, EvoLab actualizará automáticamente tus zonas de potencia a medida que registres más salidas con un medidor de potencia conectado.
Tu FTP se evaluará en cualquier salida al aire libre y, a medida que cambie tu FTP, tus zonas de potencia también cambiarán en consecuencia. La FTP se calcula utilizando tus últimas 12 salidas de «intensidad moderada» en los últimos 60 días. Por cada tres nuevas salidas de intensidad moderada, se reevaluará tu FTP.
La Intensidad Moderada se describe como el 60% o más de tu reserva de frecuencia cardiaca (RFC) con una duración mínima de actividad de 20 minutos consecutivos.
Los cambios en el FTP vienen determinados por tu frecuencia cardiaca en relación con la potencia de salida. Si registras tres salidas consecutivas en las que tu frecuencia cardiaca sea inferior a la indicada por el entrenamiento anterior para una potencia determinada, tu FTP aumentará. Por otra parte, si registras tres salidas consecutivas en las que tu frecuencia cardiaca sea superior a la indicada por el entrenamiento previo para una potencia determinada, tu FTP disminuirá.
También te recomendamos que realices periódicamente el Test FTP COROS para reevaluar tu forma física ciclista.
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Una vez cumplidos estos requisitos, puedes realizar el Test FTP COROS periódicamente para reevaluar tu forma física ciclista
¿Por qué he recibido una puntuación de Carga de entrenamiento superior a la habitual en mi actividad en bicicleta?
Si tus zonas de potencia son inexactas, puede que se calcule una Carga de entrenamiento superior a la habitual. Para evitarlo, comprueba dos veces tu valor de FTP y tus zonas de potencia después de desbloquear tu COROS FTP. Si tus zonas de potencia necesitan más ajustes, puedes editar manualmente tu valor de FTP yendo a la página Perfil en la aplicación COROS > Ajustes > Zonas de potencia de ciclismo.