{"id":9534,"date":"2023-03-13T12:24:07","date_gmt":"2023-03-13T12:24:07","guid":{"rendered":"https:\/\/ciclozone.com\/blog\/sabiduria-del-miercoles-karyn-silenzi-comprension-del-factor-de-intensidad-de-las-metricas\/"},"modified":"2026-03-30T23:07:59","modified_gmt":"2026-03-30T22:07:59","slug":"sabiduria-del-miercoles-karyn-silenzi-comprension-del-factor-de-intensidad-de-las-metricas","status":"publish","type":"post","link":"https:\/\/ciclozone.com\/es\/blog\/sabiduria-del-miercoles-karyn-silenzi-comprension-del-factor-de-intensidad-de-las-metricas\/","title":{"rendered":"Sabidur\u00eda del mi\u00e9rcoles: Karyn Silenzi \u2013 Comprensi\u00f3n del factor de intensidad de las m\u00e9tricas"},"content":{"rendered":"

La semana pasada hablamos sobre el valor limitado de comparar los vatios promedio entre diferentes recorridos. Hoy discutiremos una m\u00e9trica de ciclismo conocida como Factor de Intensidad (IF) que es clave para comprender el nivel de dificultad relativo y c\u00f3mo puedes usarlo para comparar la eficacia del entrenamiento de todos y cada uno de tus recorridos.Last week<\/a>\u00a0we talked about the limited value of comparing the average watts between different rides. Today we will discuss a cycling metric referred to as the Intensity Factor (IF) that is key to understanding the relative difficulty level and how you can use it to compare the training efficacy of each and every one of your rides.<\/span><\/p>\n

\u00bfQu\u00e9 es la potencia normalizada?What is Normalised Power?<\/strong><\/span><\/p>\n

Antes de que podamos entender SI debemos discutir una m\u00e9trica llamada potencia normalizada. Por varias razones determinamos que los vatios promedio tienen un valor limitado. Un ciclista puede completar dos recorridos y aun as\u00ed terminar con el mismo promedio a pesar de que el \u201ccoste\u201d fisiol\u00f3gico sea significativamente diferente.Before we can understand IF we must discuss a metric called normalised power. For various reasons we determined that average watts have limited value. A rider can complete two rides and still end up with the same average despite the physiological \u201ccost\u201d being significantly different. <\/span><\/p>\n

La potencia normalizada es una estimaci\u00f3n de la potencia que podr\u00eda haber mantenido por el mismo \u00abcoste\u00bb fisiol\u00f3gico si su producci\u00f3n de energ\u00eda hubiera sido perfectamente constante, en lugar de variable. En un viaje en estado estable, su potencia promedio (AP) y su potencia normalizada (NP) ser\u00e1n similares. En cualquier tipo de entrenamiento o carrera, donde haya picos de potencia o intervalos seguidos de recuperaci\u00f3n, el AP y el NP ser\u00e1n diferentes. Cuanta m\u00e1s variaci\u00f3n y trabajo superen el umbral, mayor ser\u00e1 la diferencia entre los dos y m\u00e1s dif\u00edcil ser\u00e1 el viaje.Normalised power is an estimate of the power that you could have maintained for the same physiological \u201ccost\u201d if your power output had been perfectly constant, rather than variable. In a steady-state ride, your average power (AP) and normalised power (NP) will be similar. In any type of training session or race, where there are surges in power or intervals followed by recovery, the AP and NP will be different. The more variance and work above threshold, the greater the difference between the two, and the more difficult the ride.<\/span><\/p>\n

Sin embargo, el valor NP todav\u00eda no nos dice qu\u00e9 tan dif\u00edcil fue el recorrido en comparaci\u00f3n con nuestro FTP, no tiene en cuenta cu\u00e1nto tiempo se mantuvo el esfuerzo ni permite comparar la diferencia en la condici\u00f3n f\u00edsica dentro o entre los individuos.The NP value however still does not tell us how difficult the ride was compared to our FTP<\/a>, it does not take into account how long the effort was sustained for, nor does it allow for comparing the difference in fitness within or between individuals.<\/span><\/p>\n

El valor de SIThe value of IF<\/strong><\/span><\/p>\n

El IF de un viaje indica la intensidad de un viaje. Se calcula como la relaci\u00f3n entre el NP y su FTP. Esto es muy valioso porque siempre ser\u00e1 relativo a la medida de tu nivel de condici\u00f3n f\u00edsica actual a trav\u00e9s de tu potencia en los esfuerzos umbrales. Un viaje con un IF de 1,0 equivaldr\u00eda a un esfuerzo total en tu nivel FTP durante 60 minutos.The IF of a ride indicates the intensity of a ride. It is calculated as the ratio of the NP to your FTP.\u00a0 <\/span>This is very valuable because it will always be relative to your current fitness level measure via your power at threshold efforts. A ride with an IF of 1.0 would equal an all out effort at your FTP level for 60 minutes.<\/span><\/p>\n

Imagine que dos ciclistas completan exactamente el mismo recorrido. El ciclista A tiene un NP de 260W. El ciclista B tiene un NP de 200 W, pero ambos pueden tener un IF de 0,85 (85 % de esfuerzo). A pesar de su obvia diferencia en la producci\u00f3n de potencia bruta, ambos completaron efectivamente la misma dificultad en sus respectivos recorridos.Imagine two riders complete the exact same ride. Rider A has a NP of 260W. Rider B has a NP of 200W, yet both can have an IF of 0.85 (85% effort). Despite their obvious difference in raw power output, they both effectively completed the same difficulty within their respective rides.<\/span><\/p>\n

\u00bfQu\u00e9 es un buen SI?What is a good IF?<\/strong><\/span><\/p>\n

Esto se refiere a la pregunta de Ryan cuando pregunt\u00f3 sobre los vatios promedio y qu\u00e9 tan cerca deber\u00eda estar de su FTP. La intensidad siempre se ver\u00e1 afectada por la duraci\u00f3n. Si los esfuerzos de umbral se pueden mantener durante una hora, los esfuerzos por encima del umbral se mantendr\u00e1n durante menos de una hora y los esfuerzos por debajo del umbral se pueden mantener durante m\u00e1s de una hora.This refers back to Ryan\u2019s question when he asked about average watts and how close to his FTP it should be. Intensity will always be impacted by duration. If threshold efforts can be held for an hour, suprathreshold efforts will be held for less than an hour and subthreshold can be held for longer than an hour.<\/span><\/p>\n

Los valores de IF t\u00edpicos para varias sesiones de entrenamiento, carreras y duraciones son los siguientes:Typical IF values for various training sessions, races, and durations are as follows:<\/span><\/p>\n

< 0,75 recorridos de recuperaci\u00f3n< 0.75 recovery rides <\/span><\/p>\n

0,75-0,85 recorridos de entrenamiento a ritmo de resistencia0.75-0.85 endurance-paced training rides<\/span><\/p>\n

Paseos con ritmo de 0,85-0,95, entrenamientos a intervalos aer\u00f3bicos y anaer\u00f3bicos, carreras en ruta m\u00e1s largas (>2,5 h)0.85-0.95 tempo rides, aerobic and anaerobic interval workouts, longer (>2.5 h) road races<\/span><\/p>\n

Intervalos de umbral de lactato de 0,95 a 1,05 (solo per\u00edodo de trabajo), carreras cortas en ruta, cr\u00edticos, 40k TT0.95-1.05 lactate threshold intervals (work period only), short road races, crits, 40k TT <\/span><\/p>\n

1.05-1.15 15k TT, carrera por puntos en pista1.05-1.15 15k TTs, track points race<\/span><\/p>\n

> 1.15 crono pr\u00f3logo, persecuci\u00f3n en pista> 1.15 prologue TT, track pursuit<\/span><\/p>\n

Una aplicaci\u00f3n particularmente \u00fatil de IF es verificar cambios en el umbral de potencia; espec\u00edficamente, un IF de m\u00e1s de 1,05 para una carrera que dura aproximadamente 1 hora es a menudo una se\u00f1al de que el umbral de potencia del corredor es en realidad mayor que el ingresado actualmente en el programa.One particularly useful application of IF is to check for changes in threshold power \u2013 specifically, an IF of more than 1.05 for a race that is approximately 1 hour in duration is often a sign that the rider\u2019s threshold power is actually greater than that presently entered into the program. <\/span><\/p>\n

No todos los programas ni todas las bicicletas tienen la capacidad de calcular NP e IF.Not all programs nor bikes have the capability to calculate NP and IF.<\/span><\/p>\n

CicloZone utiliza un c\u00e1lculo patentado denominado COL que permite a las personas comprender qu\u00e9 tan dif\u00edciles son sus entrenamientos en relaci\u00f3n con su FTP. Como resultado, cada entrenamiento de CicloZone garantiza que usted trabaje a la intensidad adecuada durante el tiempo \u00f3ptimo para obtener resultados. Descarga la aplicaci\u00f3n en App Store o Google Play. CicloZone uses a proprietary calculation referred to as COL<\/a> which allows individuals to understand how difficult their workouts are relative to their FTP.\u00a0 As a result, every CicloZone workout makes sure you work at the right intensity for you for the optimum amount of time to deliver results. Download the app at the\u00a0App Store<\/a>\u00a0or\u00a0Google Play.<\/a><\/strong><\/span><\/p>\n

\n","protected":false},"excerpt":{"rendered":"

La semana pasada hablamos sobre el valor limitado de comparar los vatios promedio entre diferentes recorridos. Hoy discutiremos una m\u00e9trica de ciclismo conocida como Factor de Intensidad (IF) que es…<\/p>\n","protected":false},"author":3,"featured_media":9535,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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