{"id":9337,"date":"2023-03-13T12:24:07","date_gmt":"2023-03-13T12:24:07","guid":{"rendered":"https:\/\/ciclozone.com\/blog\/sabedoria-de-quarta-feira-karyn-silenzi-compreender-o-fator-de-intensidade-das-metricas\/"},"modified":"2026-03-30T23:07:19","modified_gmt":"2026-03-30T22:07:19","slug":"sabedoria-de-quarta-feira-karyn-silenzi-compreender-o-fator-de-intensidade-das-metricas","status":"publish","type":"post","link":"https:\/\/ciclozone.com\/pt-pt\/blog\/sabedoria-de-quarta-feira-karyn-silenzi-compreender-o-fator-de-intensidade-das-metricas\/","title":{"rendered":"Sabedoria de quarta-feira: Karyn Silenzi \u2013 Compreender o fator de intensidade das m\u00e9tricas"},"content":{"rendered":"

Na semana passada fal\u00e1mos sobre o valor limitado de comparar os watts m\u00e9dios entre diferentes passeios. Hoje iremos discutir uma m\u00e9trica de ciclismo chamada Fator de Intensidade (FI), que \u00e9 fundamental para compreender o n\u00edvel de dificuldade relativo e como pode utiliz\u00e1-lo para comparar a efic\u00e1cia do treino de cada uma das suas pedaladas.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

O que \u00e9 a pot\u00eancia normalizada?What is Normalised Power?<\/strong><\/span><\/p>\n

Antes de podermos compreender o IF, devemos discutir uma m\u00e9trica chamada pot\u00eancia normalizada. Por diversas raz\u00f5es, determinamos que os watts m\u00e9dios t\u00eam um valor limitado. Um ciclista pode completar duas voltas e ainda assim terminar com a mesma m\u00e9dia, apesar do \u201ccusto\u201d fisiol\u00f3gico ser 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

A pot\u00eancia normalizada \u00e9 uma estimativa da pot\u00eancia que poderia ter mantido pelo mesmo \u201ccusto\u201d fisiol\u00f3gico se a sua produ\u00e7\u00e3o de pot\u00eancia fosse perfeitamente constante, em vez de vari\u00e1vel. Numa viagem em regime permanente, a sua pot\u00eancia m\u00e9dia (AP) e pot\u00eancia normalizada (NP) ser\u00e3o semelhantes. Em qualquer tipo de treino ou corrida, onde existam picos de pot\u00eancia ou intervalos seguidos de recupera\u00e7\u00e3o, o AP e o NP ser\u00e3o diferentes. Quanto mais varia\u00e7\u00e3o e trabalho acima do limite, maior ser\u00e1 a diferen\u00e7a entre os dois e mais dif\u00edcil ser\u00e1 o percurso.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

O valor do NP, no entanto, ainda n\u00e3o nos diz o qu\u00e3o dif\u00edcil foi a pedalada em compara\u00e7\u00e3o com o nosso FTP, n\u00e3o tem em conta durante quanto tempo o esfor\u00e7o foi sustentado, nem permite comparar a diferen\u00e7a de aptid\u00e3o dentro ou entre indiv\u00edduos.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

O valor de SEThe value of IF<\/strong><\/span><\/p>\n

O IF de uma pedalada indica a intensidade da pedalada. \u00c9 calculado como a rela\u00e7\u00e3o entre o SN e o seu FTP. Isto \u00e9 muito valioso porque ser\u00e1 sempre relativo \u00e0 medida do seu n\u00edvel de condicionamento f\u00edsico atual atrav\u00e9s da sua pot\u00eancia nos esfor\u00e7os de limite. Uma viagem com um IF de 1,0 equivaleria a um esfor\u00e7o total no seu n\u00edvel 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 dois pilotos completam exatamente a mesma viagem. O Rider A tem um NP de 260W. O Rider B tem um NP de 200 W, mas ambos podem ter um IF de 0,85 (85% de esfor\u00e7o). Apesar da diferen\u00e7a \u00f3bvia na produ\u00e7\u00e3o de pot\u00eancia bruta, ambos completaram efetivamente a mesma dificuldade nos seus respetivos passeios.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

O que \u00e9 um bom SE?What is a good IF?<\/strong><\/span><\/p>\n

Isto refere-se \u00e0 pergunta de Ryan quando perguntou sobre os watts m\u00e9dios e qu\u00e3o pr\u00f3ximo do seu FTP deveria estar. A intensidade ser\u00e1 sempre impactada pela dura\u00e7\u00e3o. Se os esfor\u00e7os limiares puderem ser mantidos durante uma hora, os esfor\u00e7os supraliminares ser\u00e3o mantidos durante menos de uma hora e os esfor\u00e7os subliminares poder\u00e3o ser mantidos durante mais de uma 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

Os valores IF t\u00edpicos para v\u00e1rias sess\u00f5es de treino, corridas e dura\u00e7\u00f5es s\u00e3o os seguintes:Typical IF values for various training sessions, races, and durations are as follows:<\/span><\/p>\n

<0,75 passeios de recupera\u00e7\u00e3o< 0.75 recovery rides <\/span><\/p>\n

0,75-0,85 treinos em ritmo de resist\u00eancia0.75-0.85 endurance-paced training rides<\/span><\/p>\n

Passeios de ritmo de 0,85-0,95, treinos intervalados aer\u00f3bicos e anaer\u00f3bicos, corridas de rua mais longas (>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 limiar de lactato de 0,95-1,05 (apenas per\u00edodo de trabalho), corridas curtas de rua, 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 TTs de 15k, corrida de pontos de pista1.05-1.15 15k TTs, track points race<\/span><\/p>\n

> 1,15 pr\u00f3logo TT, persegui\u00e7\u00e3o em pista> 1.15 prologue TT, track pursuit<\/span><\/p>\n

Uma aplica\u00e7\u00e3o particularmente \u00fatil do IF \u00e9 verificar altera\u00e7\u00f5es na pot\u00eancia limite – especificamente, um IF superior a 1,05 para uma corrida com aproximadamente 1 hora de dura\u00e7\u00e3o \u00e9 muitas vezes um sinal de que a pot\u00eancia limite do piloto \u00e9 na realidade superior \u00e0 actualmente introduzida no 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

Nem todos os programas nem as bicicletas t\u00eam a capacidade de calcular o NP e o IF.Not all programs nor bikes have the capability to calculate NP and IF.<\/span><\/p>\n

O CicloZone utiliza um c\u00e1lculo propriet\u00e1rio denominado COL, que permite aos indiv\u00edduos compreender o qu\u00e3o dif\u00edceis s\u00e3o os seus treinos em rela\u00e7\u00e3o ao seu FTP. Como resultado, cada treino CicloZone garante que trabalha na intensidade certa durante o tempo ideal para obter resultados. Descarregue a aplica\u00e7\u00e3o na App Store ou 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":"

Na semana passada fal\u00e1mos sobre o valor limitado de comparar os watts m\u00e9dios entre diferentes passeios. Hoje iremos discutir uma m\u00e9trica de ciclismo chamada Fator de Intensidade (FI), que \u00e9…<\/p>\n","protected":false},"author":3,"featured_media":9338,"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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center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[89],"tags":[],"class_list":["post-9337","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zona-treino-pt"],"yoast_head":"\nUnderstanding Metrics: Intensity Factor | CicloZone Blog<\/title>\n<meta name=\"description\" content=\"Karyn Silenzi- Intensity Factor (IF) is key to understanding the relative difficulty level and how you can use it to compare the training efficacy of your rides\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/ciclozone.com\/pt-pt\/blog\/sabedoria-de-quarta-feira-karyn-silenzi-compreender-o-fator-de-intensidade-das-metricas\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta 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