{"id":9709,"date":"2023-03-13T12:09:48","date_gmt":"2023-03-13T12:09:48","guid":{"rendered":"https:\/\/ciclozone.com\/blog\/vad-ar-ciclozone-col-betyg\/"},"modified":"2026-03-30T23:08:44","modified_gmt":"2026-03-30T22:08:44","slug":"vad-ar-ciclozone-col-betyg","status":"publish","type":"post","link":"https:\/\/ciclozone.com\/sv\/blog\/vad-ar-ciclozone-col-betyg\/","title":{"rendered":"Vad \u00e4r CicloZone COL-betyg?"},"content":{"rendered":"

N\u00e4r du v\u00e4ljer ditt CicloZone-tr\u00e4ning, tillsammans med klasstitel, instrukt\u00f6r och klasstyp, kanske du har m\u00e4rkt en COL-procentsats i rubrikerna.When you\u2019re choosing your CicloZone workout, alongside class title, instructor and class type, you may have noticed a COL percentage rating in the headings.<\/span><\/p>\n

”Le Col” \u00e4r franska f\u00f6r ”bergspass” – och namnet p\u00e5 en skylt som anger namnet och h\u00f6jden p\u00e5 en bergskl\u00e4ttring, som uppt\u00e4ckts (och ”s\u00e4cks”) av m\u00e5nga landsv\u00e4gscyklister. Men CicloZone-tr\u00e4ningen COL % \u00e4r annorlunda och ger en ”\u00f6versikt” guide om hur sv\u00e5r klassen \u00e4r. \u2018Le Col\u2019 is French for \u2018mountain pass\u2019 – and the name given to a sign that states a hill climb\u2019s name and altitude, as spotted (and \u2018bagged\u2019) by many a road cyclist. But the CicloZone workout COL % is different, providing an ’at a glance’ guide as to how difficult the class is.<\/span><\/p>\n

F\u00f6r att helt f\u00f6rst\u00e5 COL%-systemet m\u00e5ste vi f\u00f6rst f\u00f6rst\u00e5 exakt vad funktionell tr\u00f6skeleffekt (FTP) \u00e4r.To fully understand the COL% system, we firstly have to understand exactly what functional threshold power (FTP) <\/a>is.<\/span><\/p>\n

Din kropp producerar kraft f\u00f6r vardagen fr\u00e5n tre energisystem: din aeroba; ditt laktat; och din anaeroba. Effektiviteten hos dessa energisystem avg\u00f6r hur mycket kraft din kropp kan producera och hur l\u00e4nge de kan producera den.Your body produces power for everyday life from three energy systems: your aerobic; your lactate; and your anaerobic. The efficiency of these energy systems determines how much power your body can produce, and how long they can produce it for. <\/span><\/p>\n

Denna kombination av m\u00e4ngden effekt och hur l\u00e4nge du kan beh\u00e5lla den optimeras vid en punkt som kallas din funktionella tr\u00f6skeleffektniv\u00e5 (FTP).This combination of the amount of power and how long you can maintain it for is optimised at a point called your functional threshold power level (FTP). <\/span><\/p>\n

Det officiella testet f\u00f6r detta \u00e4r en 60-minuters anstr\u00e4ngning med den maximala genomsnittliga kraft din kropp kan producera. Effektniv\u00e5n du kan uppr\u00e4tth\u00e5lla ger en metrisk datapunkt som \u00e4r en direkt \u00e5terspegling av effektiviteten och kompetensen hos dina energisystem.The official test for this is a 60-minute effort at the maximum average power your body can produce. The power level you are able to maintain provides a metric data point that is a direct reflection of the efficiency and competency of your energy systems. <\/span><\/p>\n

Denna effektivitet och kompetens hos dina energisystem kan f\u00f6rb\u00e4ttras genom att anv\u00e4nda intelligenta krafttr\u00e4ningsprofiler som stimulerar dina energisystem med olika intensiteter och tidsl\u00e4ngder vid dessa intensiteter.This efficiency and competency of your energy systems can be improved by using intelligent power-training profiles that stimulate your energy systems at varied intensities and lengths of time at those intensities. <\/span><\/p>\n

Inom dessa variationer m\u00e5ste vi titta p\u00e5 tv\u00e5 element: muskelkontraktionshastigheten; och intensiteten av muskelkontraktionen. Dessa tr\u00e4nar i sin tur din hastighetsuth\u00e5llighet och styrka uth\u00e5llighetselement i kraftspektrumet. P\u00e5 en cykel uppn\u00e5s detta genom att variera kadensen vid vilken vi uppn\u00e5r dessa intensiteter.Within these variations we have to look at two elements: the rate of contraction of the muscle; and the intensity of contraction of the muscle. These, in turn, train your speed endurance and strength endurance elements of the power spectrum. On a bike, this is achieved by varying the cadence at which we achieve those intensities. <\/span><\/p>\n

COL%-betyget som ges till varje CicloZone-klass \u00e4r faktiskt en intensitetsklassificering som tar h\u00e4nsyn till alla ovan n\u00e4mnda element med hj\u00e4lp av en speciell algoritm. Vad vi faktiskt ber\u00e4knar \u00e4r den maximala procentandelen av din funktionella tr\u00f6skeleffektniv\u00e5 du b\u00f6r kunna uppr\u00e4tth\u00e5lla f\u00f6r den klassen.The COL% rating given to each CicloZone class is actually a rating of intensity that takes into consideration all the elements mentioned above using a special algorithm. What we are actually calculating is the maximum percentage of your functional threshold power level you should be able to maintain for that class. <\/span><\/p>\n

Om du kan trycka p\u00e5 en h\u00f6gre procentandel \u00e4n den givna COL%, indikerar detta att din FTP som testats \u00e4r f\u00f6r l\u00e5g. Vi rekommenderar d\u00e5 att du g\u00f6r ett nytt FTP-test f\u00f6r att skapa en mer realistisk FTP-figur \u00e5t dig.If you can push a higher percentage than the given COL%, this indicates that your FTP <\/span>as tested is too low. We would then recommend you take another\u00a0 FTP test<\/a> to create a more realistic FTP figure for you.<\/span><\/p>\n

Om du k\u00e4mpar f\u00f6r att n\u00e5 niv\u00e5n p\u00e5 COL% i din f\u00f6rsta klass, betyder det f\u00f6rmodligen att du har valt en klass med en COL% som \u00e4r f\u00f6r h\u00f6g.If you are struggling to reach the level of COL% in your first class, it probably means you have chosen a class with a COL% that is too high. <\/span><\/p>\n

CicloZone-plattformen erbjuder klasser fr\u00e5n 65 % upp till 82 %.The CicloZone platform offers classes ranging from 65% up to 82%.<\/span><\/p>\n

Om du inte lyckas n\u00e5 COL% i det l\u00e4gre intervallet, skulle det tyda p\u00e5 att din FTP \u00e4r f\u00f6r h\u00f6g och att du m\u00e5ste g\u00f6ra om testet f\u00f6r att uppn\u00e5 en mer realistisk siffra. If you are failing to to reach the COL% in the lower range, that would indicate that your FTP is too high and you need to retake your test to achieve a more realistic figure.<\/span><\/p>\n

Kort sagt, COL% \u00e4r din personliga tr\u00e4ningsprofilguide, baserad p\u00e5 din egen prestation. F\u00f6r tillf\u00e4llet kan vi anv\u00e4nda det manuellt men det kommer att automatiseras mycket snart, vilket g\u00f6r att appen kan rekommendera klasser f\u00f6r dig, baserat p\u00e5 dina personliga \u00e5kdata och COL%-prestanda.In short, the COL% is your personal training profile guide, based on your own performance. At the moment we can use it manually but it will be automated very soon, allowing the app to recommend classes for you, based on your personalisd ride data and COL% performance.\u00a0<\/span><\/p>\n

Njut av \u00e5kturen!Enjoy the ride!<\/span><\/p>\n

Varje CicloZone-tr\u00e4ning ser till att du arbetar med r\u00e4tt intensitet f\u00f6r dig under den optimala tiden f\u00f6r att leverera resultat. Ladda ner appen p\u00e5 App Store eller Google Play.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<\/span><\/a>\u00a0or\u00a0Google Play.<\/span><\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

N\u00e4r du v\u00e4ljer ditt CicloZone-tr\u00e4ning, tillsammans med klasstitel, instrukt\u00f6r och klasstyp, kanske du har m\u00e4rkt en COL-procentsats i rubrikerna.<\/p>\n","protected":false},"author":3,"featured_media":9710,"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 center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[105],"tags":[],"class_list":["post-9709","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-traningszon-sv"],"yoast_head":"\nWhat are CicloZone COL Ratings? 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