Trening z mocą jest jednym z najcenniejszych narzędzi dla rowerzystów do poprawy kondycji. Model strefy mocy kolarskiej COROS jest oparty na wartości procentowej FTP (funkcjonalnej mocy progowej), aby umożliwić jak najbardziej zindywidualizowane treningi. Strefy mocy można wyświetlić na stronie Profil > Ustawienia > Strefy mocy kolarskiej.
Strefy mocy COROS są podzielone na 7 stref:
- Regeneracja: Łatwe, regeneracyjne przejażdżki.
- Wytrzymałość tlenowa: Długie przejażdżki. Łatwy, ale zrównoważony wysiłek.
- Moc tlenowa: Tempo lub jazda w "sweet spot". Większy wysiłek wymagający skupienia, ale utrzymujący się przez dłuższy czas.
- Próg (na lub blisko FTP): Treningi FTP. Wysiłek intensywny i trudny do utrzymania.
- Wytrzymałość beztlenowa (powyżej FTP): Treningi VO2max. Wysiłek jest bardzo wymagający i może być utrzymywany przez kilka minut.
- Moc beztlenowa: treningi siłowe. Bardzo wymagający wysiłek, który można utrzymać tylko przez kilka minut.
- Sprint: Treningi nerwowo-mięśniowe. Maksymalny wysiłek, który można utrzymać maksymalnie przez minutę.
Jak wyświetlić strefy zasilania?
Aby obliczyć swój FTP (Functional Threshold Power) i wyświetlić indywidualne strefy mocy, musisz spełnić poniższe wymagania podczas aktywności rowerowej, aby zapewnić wstępną ocenę swojego FTP. Dokładne FTP pomaga określić Twoje indywidualne strefy mocy i zapewnia dokładne dane dotyczące obciążenia treningowego dla aktywności rowerowych. Oto wymagania:
- Nagraj jazdę w pomieszczeniu lub na świeżym powietrzu z co najmniej jednym segmentem trwającym ponad 20 minut jednostajnej, nieprzerwanej jazdy (bez interwałów).
- Podczas 20-minutowego stałego segmentu Twoje urządzenie COROS odbiera dane tętna i jest sparowane z miernikiem mocy.
- Podczas tego segmentu Twoje tętno musi wynosić średnio co najmniej 60% rezerwy tętna.
- Na przykład, jeśli Twoje tętno maksymalne wynosi 180, a tętno spoczynkowe 50, Twoja rezerwa tętna wynosi 130. 60% z 130 to 78. Teraz, aby uzyskać zakres docelowy, dodamy tętno spoczynkowe do poprzednich liczb. 78+50=128. Aby zakwalifikować się do tego przykładu, sportowiec musi utrzymywać tętno powyżej 128 uderzeń na minutę.
Po spełnieniu tych wymagań możesz okresowo wykonywać test COROS FTP, aby ponownie ocenić swoją kondycję rowerową i upewnić się, że strefy mocy są zgodne z aktualnym poziomem sprawności.
Czy moje strefy zasilania będą aktualizowane automatycznie?
Tak, po odblokowaniu stref mocy za pomocą jednej z powyższych metod, EvoLab automatycznie zaktualizuje Twoje strefy mocy w miarę rejestrowania kolejnych przejazdów za pomocą podłączonego miernika mocy.
Twoje FTP zostanie ocenione podczas każdej jazdy na świeżym powietrzu, a wraz ze zmianą FTP zmienią się również Twoje strefy mocy. FTP jest obliczane na podstawie Twoich ostatnich 12 przejazdów o umiarkowanej intensywności w ciągu ostatnich 60 dni. Dla każdych trzech nowych przejażdżek o umiarkowanej intensywności Twoje FTP zostanie ponownie ocenione.
Umiarkowana intensywność jest określana jako 60% lub więcej Twojej rezerwy tętna (HRR) przy minimalnym czasie trwania aktywności wynoszącym 20 kolejnych minut.
Zmiany FTP są określane na podstawie Twojego tętna w stosunku do mocy wyjściowej. Jeśli zarejestrujesz trzy kolejne przejażdżki, podczas których Twoje tętno będzie niższe niż wskazywały wcześniejsze treningi dla danej mocy wyjściowej, Twoje FTP wzrośnie. Z drugiej strony, jeśli zarejestrujesz trzy kolejne przejazdy, podczas których Twoje tętno będzie wyższe niż wskazywały wcześniejsze treningi dla danej mocy wyjściowej, Twoje FTP spadnie.
Zalecamy również okresowe wykonywanie testu COROS FTP w celu ponownej oceny kondycji rowerowej.
Dlaczego otrzymałem wyższy niż zwykle wynik obciążenia treningowego podczas aktywności rowerowej?
Jeśli Twoje strefy mocy są niedokładne, może to spowodować obliczenie wyższego niż zwykle obciążenia treningowego. Aby tego uniknąć, sprawdź dwukrotnie wartość FTP i strefy mocy po odblokowaniu COROS FTP. Jeśli Twoje strefy mocy wymagają dalszego dostosowania, możesz ręcznie edytować wartość FTP, przechodząc do strony Profil w aplikacji COROS > Ustawienia > Strefy mocy rowerowej.
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