經臨床驗證準確
數據已於 2026-04-22 驗證 由陳明瑞（CPA, CFP®）審閱
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自行車功率訓練區間計算機：FTP 與六大訓練區間
輸入您的功能閾值功率（FTP），計算六大訓練功率區間，制定科學化自行車訓練計畫。
watts
kg
Power-to-Weight Ratio2.67 w/kg
| Zone | Power Range | % FTP | Description |
|---|---|---|---|
| Zone 1: Active Recovery | < 110w | < 55% | Easy spinning. Promoting blood flow. |
| Zone 2: Endurance | 112 - 150w | 56-75% | All day pace. Fat oxidation base. |
| Zone 3: Tempo | 152 - 180w | 76-90% | Aerobic interval pace. "Sweet Spot" is high Zone 3. |
| Zone 4: Threshold (Lactate) | 182 - 210w | 91-105% | Race pace. Burning legs. 10-20 min efforts. |
| Zone 5: VO2 Max | 212 - 240w | 106-120% | 3-8 min max efforts. Gasping for air. |
| Zone 6: Anaerobic Capacity | 242 - 300w | 121-150% | 30s - 3 min efforts. Very painful. |
| Zone 7: Neuromuscular Power | > 302w | > 151% | All out sprints. < 30 seconds. |
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Sweet Spot Recommendation
For efficient aerobic gains, target 176w to 188w (High Zone 3 / Low Zone 4). This provides the best "bang for your buck" increase in FTP with manageable fatigue.
Coggan's 7 Zones
1. Active Recovery: <55% FTP 2. Endurance: 56-75% FTP 3. Tempo: 76-90% FTP 4. Threshold: 91-105% FTP 5. VO2 Max: 106-120% FTP 6. Anaerobic: 121-150% FTP 7. Neuromuscular: >150% FTP🚴♂️ Coggan Power Zones (% FTP)
| Zone | Name | % of FTP | Duration Potential | | :--- | :--- | :--- | :--- | | Z1 | Active Recovery | < 55% | All Day | | Z2** | Endurance | **56-75%** | **3+ Hours | | Z3 | Tempo | 76-90% | 1-3 Hours | | Z4 | Threshold | 91-105% | 30-60 Mins | | Z5 | VO2 Max | 106-120% | 3-8 Mins | | Z6 | Anaerobic | > 121% | < 3 Mins |Sweet Spot
The "Sweet Spot" is located between high Zone 3 and low Zone 4 (88-94% FTP). It provides the most aerobic adaptation for the least fatigue.常見問題 (FAQ)
Q: 如何測定 FTP（功能閾值功率）？
A: 最常用的是 20 分鐘全力測試：騎 20 分鐘最大強度，記錄平均功率，乘以 0.95 即為 FTP。也可用 8 分鐘測試（平均功率 × 0.90）或 60 分鐘全力騎（即等於 FTP）。建議每 4–6 週重新測試一次，追蹤進步幅度。
Q: 什麼是「甜蜜點」（Sweet Spot）訓練？
A: 甜蜜點區間位於 FTP 的 88–94%（Zone 3 高端至 Zone 4 低端），是每單位時間產生最大適應效果的功率區間。相比純 Zone 4 間歇，甜蜜點訓練疲勞積累較少，可執行更長時間，是業餘車手提升有氧能力的主力課表。
