{"id":9140,"date":"2023-03-13T12:24:07","date_gmt":"2023-03-13T12:24:07","guid":{"rendered":"https:\/\/ciclozone.com\/blog\/la-saggezza-del-mercoledi-karyn-silenzi-comprendere-il-fattore-di-intensita-delle-metriche\/"},"modified":"2026-03-30T23:06:37","modified_gmt":"2026-03-30T22:06:37","slug":"la-saggezza-del-mercoledi-karyn-silenzi-comprendere-il-fattore-di-intensita-delle-metriche","status":"publish","type":"post","link":"https:\/\/ciclozone.com\/it\/blog\/la-saggezza-del-mercoledi-karyn-silenzi-comprendere-il-fattore-di-intensita-delle-metriche\/","title":{"rendered":"La saggezza del mercoled\u00ec: Karyn Silenzi \u2013 Comprendere il fattore di intensit\u00e0 delle metriche"},"content":{"rendered":"

La settimana scorsa abbiamo parlato del valore limitato del confronto dei watt medi tra diverse corse. Oggi parleremo di un parametro ciclistico denominato Fattore di intensit\u00e0 (IF) che \u00e8 fondamentale per comprendere il livello di difficolt\u00e0 relativo e come utilizzarlo per confrontare l’efficacia dell’allenamento di ciascuna delle tue pedalate.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

Cos’\u00e8 la potenza normalizzata?What is Normalised Power?<\/strong><\/span><\/p>\n

Prima di poter comprendere l’IF dobbiamo discutere una metrica chiamata potenza normalizzata. Per vari motivi abbiamo stabilito che i watt medi hanno un valore limitato. Un ciclista pu\u00f2 completare due corse e ritrovarsi comunque con la stessa media nonostante il \u201ccosto\u201d fisiologico sia significativamente diverso.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 potenza normalizzata \u00e8 una stima della potenza che avresti potuto mantenere per lo stesso \u201ccosto\u201d fisiologico se la tua potenza erogata fosse stata perfettamente costante, anzich\u00e9 variabile. In una corsa stazionaria, la potenza media (AP) e la potenza normalizzata (NP) saranno simili. In qualsiasi tipo di allenamento o gara, dove ci sono sbalzi di potenza o intervalli seguiti da recupero, AP e NP saranno diversi. Maggiore \u00e8 la varianza e il lavoro sopra la soglia, maggiore \u00e8 la differenza tra i due e pi\u00f9 difficile la corsa.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

Il valore NP, tuttavia, non ci dice ancora quanto sia stata difficile la corsa rispetto al nostro FTP, non tiene conto di quanto tempo \u00e8 stato sostenuto lo sforzo, n\u00e9 consente di confrontare la differenza di forma fisica all’interno o tra individui.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

Il valore di SEThe value of IF<\/strong><\/span><\/p>\n

L’IF di una corsa indica l’intensit\u00e0 di una corsa. Viene calcolato come il rapporto tra NP e FTP. Questo \u00e8 molto prezioso perch\u00e9 sar\u00e0 sempre relativo al tuo attuale livello di forma fisica misurato tramite la tua potenza agli sforzi soglia. Una corsa con un IF pari a 1,0 equivarrebbe a uno sforzo totale al tuo livello FTP per 60 minuti.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

Immagina che due ciclisti completino esattamente la stessa corsa. Il ciclista A ha un NP di 260 W. Il ciclista B ha un NP di 200 W, ma entrambi possono avere un IF di 0,85 (85% di sforzo). Nonostante la loro evidente differenza in termini di potenza pura, entrambi hanno effettivamente completato la stessa difficolt\u00e0 nelle rispettive corse.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

Cos’\u00e8 un buon SE?What is a good IF?<\/strong><\/span><\/p>\n

Ci\u00f2 si riferisce alla domanda di Ryan quando ha chiesto informazioni sui watt medi e quanto dovrebbe essere vicino al suo FTP. L\u2019intensit\u00e0 sar\u00e0 sempre influenzata dalla durata. Se gli sforzi soglia possono essere mantenuti per un’ora, gli sforzi soprasoglia verranno mantenuti per meno di un’ora e quelli sottosoglia potranno essere mantenuti per pi\u00f9 di un’ora.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

I valori IF tipici per varie sessioni di allenamento, gare e durate sono i seguenti:Typical IF values for various training sessions, races, and durations are as follows:<\/span><\/p>\n

<0,75 corse di recupero< 0.75 recovery rides <\/span><\/p>\n

0,75-0,85 corse di allenamento a ritmo di resistenza0.75-0.85 endurance-paced training rides<\/span><\/p>\n

0,85-0,95 pedalate a tempo, allenamenti a intervalli aerobici e anaerobici, gare su strada pi\u00f9 lunghe (>2,5 ore)0.85-0.95 tempo rides, aerobic and anaerobic interval workouts, longer (>2.5 h) road races<\/span><\/p>\n

0,95-1,05 intervalli di soglia del lattato (solo periodo di lavoro), gare su strada brevi, critici, 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, gara a punti1.05-1.15 15k TTs, track points race<\/span><\/p>\n

> 1.15 prologo TT, inseguimento su pista> 1.15 prologue TT, track pursuit<\/span><\/p>\n

Un’applicazione particolarmente utile dell’IF \u00e8 quella di verificare i cambiamenti nella potenza di soglia: in particolare, un IF superiore a 1,05 per una gara della durata di circa 1 ora \u00e8 spesso un segno che la potenza di soglia del ciclista \u00e8 effettivamente maggiore di quella attualmente inserita nel programma.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

Non tutti i programmi n\u00e9 le bici hanno la capacit\u00e0 di calcolare NP e IF.Not all programs nor bikes have the capability to calculate NP and IF.<\/span><\/p>\n

CicloZone utilizza un calcolo proprietario denominato COL che consente alle persone di comprendere quanto siano difficili i loro allenamenti rispetto al loro FTP. Di conseguenza, ogni allenamento CicloZone ti assicura di lavorare alla giusta intensit\u00e0 per te per il periodo di tempo ottimale per ottenere risultati. Scarica l’app dall’App Store o da 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 settimana scorsa abbiamo parlato del valore limitato del confronto dei watt medi tra diverse corse. Oggi parleremo di un parametro ciclistico denominato Fattore di intensit\u00e0 (IF) che \u00e8…<\/p>\n","protected":false},"author":3,"featured_media":9141,"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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