{"id":9755,"date":"2023-03-13T12:56:39","date_gmt":"2023-03-13T12:56:39","guid":{"rendered":"https:\/\/ciclozone.com\/blog\/varfor-ar-ftp-functional-threshold-power-viktigt\/"},"modified":"2026-03-30T23:08:49","modified_gmt":"2026-03-30T22:08:49","slug":"varfor-ar-ftp-functional-threshold-power-viktigt","status":"publish","type":"post","link":"https:\/\/ciclozone.com\/sv\/blog\/varfor-ar-ftp-functional-threshold-power-viktigt\/","title":{"rendered":"Varf\u00f6r \u00e4r FTP (Functional Threshold Power) viktigt?"},"content":{"rendered":"<p class=\"p2\">F\u00f6r att svara p\u00e5 den h\u00e4r fr\u00e5gan \u00e4r det f\u00f6rmodligen l\u00e4ttare att ber\u00e4tta exakt vad FTP (Functional Threshold Power) inte \u00e4r viktigt f\u00f6r-<\/p>\n<ul class=\"ul1\">\n<li class=\"li2\">FTP does not tell anybody how good or bad they are at cycling<\/li>\n<li class=\"li2\">FTP cannot be used to gauge one person&#8217;s performance against another<\/li>\n<li class=\"li2\">You cannot compete using FTP as a competitive metric<\/li>\n<li class=\"li2\">FTP is certainly not a measure of fitness<\/li>\n<\/ul>\n<p class=\"p2\">FTP ber\u00e4ttar inte f\u00f6r n\u00e5gon hur bra eller d\u00e5lig de \u00e4r p\u00e5 att cykla<br \/>\nFTP kan inte anv\u00e4ndas f\u00f6r att m\u00e4ta en persons prestation mot en annan<br \/>\nDu kan inte t\u00e4vla med FTP som ett konkurrensm\u00e5tt<br \/>\nFTP \u00e4r verkligen inte ett m\u00e5tt p\u00e5 kondition<br \/>\nJust d\u00e5, nu har vi f\u00e5tt det ur v\u00e4gen, vi borde b\u00f6rja prata om FTP p\u00e5 det s\u00e4tt det ska anv\u00e4ndas och hur du kan f\u00e5 ut det mesta av att anv\u00e4nda FTP som ett tr\u00e4ningsm\u00e5tt.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">Det \u00e4r allt det egentligen \u00e4r, &#8221;ett tr\u00e4ningsm\u00e5tt&#8221;, en av m\u00e5nga tillsammans med VO2 max, funktionell tr\u00f6skelpuls (FTHR) och andra. Det \u00e4r dock det b\u00e4sta basm\u00e5ttet fr\u00e5n vilket du kan samla mest information om du har turen att ha utrustningen f\u00f6r att ansluta och tr\u00e4na med den.<\/p>\n<p class=\"p2\">L\u00e5t oss prata om hur man samlar in FTP-data, jag menar att det bara \u00e4r ett enkelt test, vad kan g\u00e5 fel? Hahaha&#8230; mycket kan g\u00e5 fel. Du kan uppn\u00e5 en FTP-siffra genom att g\u00f6ra ett ramptest, eller standardtesterna p\u00e5 3, 5 eller 20 minuter, men det internationella grundl\u00e4ggande internationella testet f\u00f6r att samla in FTP-data \u00e4r ett 60 minuters max AVG-test f\u00f6r power cycling vid en genomsnittlig kadens p\u00e5 mellan 85 och 95 rpm.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">De flesta av oss, s\u00e4rskilt de av oss som prenumererar p\u00e5 en digital tr\u00e4ningsplattform online, kommer att anv\u00e4nda ett av de kortare testerna, fr\u00e4mst f\u00f6r att 60-minuterstestet \u00e4r ren tortyr och helvete p\u00e5 en cykel (och inte det b\u00e4sta s\u00e4ttet att introducera en nyb\u00f6rjarcyklist eftersom det f\u00f6rmodligen skulle skr\u00e4mma bort m\u00e5nga, f\u00f6r att aldrig \u00e5terv\u00e4nda). De kortare testerna ber\u00e4knar en medeleffekt f\u00f6r den tidsperioden, antingen 3 eller 5 eller 20 minuter, och minskar medeleffekten med en viss procentsats f\u00f6r det testet. Till exempel kommer ett 3-minuterstest att f\u00e5 sin medeleffekt reducerad med 20 % och ett 5-minuterstest minskat med 15 % och ett 20-minuterstest kommer att minska med 5 %. Hur m\u00e5nga plattformar som finns d\u00e4r ute betonar inte vikten av att sitta med en kadens p\u00e5 mellan 85 och 95 rpm under dessa tester. Detta inneb\u00e4r att m\u00e5nga av de st\u00f6rre, mer tunga \u00e5karna, som \u00e4r mycket anaerobt starka, kommer att kunna \u00e5ka hela testets l\u00e4ngd med en mycket l\u00e5g kadens och h\u00f6g effekt p\u00e5 grund av sin kroppsmassa och muskelstyrka, s\u00e4rskilt ut ur sadeln. Denna f\u00f6rh\u00f6jda FTP-siffra kommer att avg\u00f6ra din 100%-niv\u00e5 n\u00e4r du ber\u00e4knar dina tr\u00e4ningszoner och kommer nu uppenbarligen att inneb\u00e4ra att alla zoner som anv\u00e4nds f\u00f6r tr\u00e4ning ocks\u00e5 kommer att vara f\u00f6rh\u00f6jda. Du m\u00e5ste komma ih\u00e5g att m\u00e5nga av de zoner som anv\u00e4nds f\u00f6r cykeltr\u00e4ning inte representerar anaerob styrka eftersom de n\u00e4stan helt \u00e4r uppbyggda p\u00e5 ditt aeroba energisystem s\u00e5som zonerna 1 2 3 och 4.<br \/>\nDe flesta l\u00e4ngre sessioner, som en 45-minuters eller 60-minuterskurs, kommer att baseras n\u00e4stan helt inom de f\u00f6rsta fyra zonerna med en mycket liten andel in i zon 5, s\u00e5 i huvudsak kan detta vara ett stort problem. Genom att reglera ditt varv per minut under testet, till det mellanintervallet 85 till 95 varv per minut och stanna i sadeln, kan du kompensera n\u00e5got f\u00f6r de negativa effekterna av ett kortare test.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">Det inkluderade, kostnadsfria FTP-testet p\u00e5 CicloZone-appen till\u00e4mpar samma algoritmer som vi till\u00e4mpar i v\u00e5ra sessioner, vilket bel\u00f6nar medlemmar f\u00f6r att h\u00e5lla sig p\u00e5 r\u00e4tt kadens (och straffar de som inte g\u00f6r det) och r\u00e4tt kadens f\u00f6r v\u00e5rt FTP-test \u00e4r 85 till 95 RPM. Om du fortfarande \u00e4r orolig f\u00f6r huruvida du kan ha f\u00e5tt en h\u00f6g FTP-siffra eller inte eller om du uppt\u00e4cker att du k\u00e4mpar f\u00f6r att h\u00e5lla i dina zoner under ridpass, b\u00f6r du st\u00e4lla dig en fr\u00e5ga \u2013 &#8221;kan jag h\u00e5lla mitt testade FTP-resultat i 60 minuter?&#8221;. Om det \u00e4r ett kategoriskt nej, kan du mycket v\u00e4l beh\u00f6va minska din FTP, eller kanske g\u00f6ra ett 20 minuters FTP-test f\u00f6r att se hur resultaten j\u00e4mf\u00f6rs. F\u00f6r de flesta kommer standard 5-minuters FTP-testet att ge en h\u00e5llbar siffra att tr\u00e4na fr\u00e5n, men det finns vissa personer f\u00f6r vilka det l\u00e4ngre testet kommer att vara n\u00f6dv\u00e4ndigt.<\/p>\n<p class=\"p2\">N\u00e4r du v\u00e4l har din FTP-po\u00e4ng och du \u00e4r glad att den \u00e4r korrekt och att du kan tr\u00e4na med den, m\u00e5ste du inse att din po\u00e4ng bara \u00e4r representativ f\u00f6r dig och inte kan j\u00e4mf\u00f6ras med n\u00e5gon annans FTP-po\u00e4ng. Det \u00e4r en metrisk datapunkt f\u00f6r dig att b\u00f6rja tr\u00e4na mer professionellt p\u00e5 en cykel och f\u00f6r att garantera, n\u00e4r du cyklar v\u00e4ldesignade tr\u00e4ningsintervallprofiler, att du utnyttjar din tid p\u00e5 cykeln p\u00e5 b\u00e4sta s\u00e4tt och uppn\u00e5r de m\u00e5l du st\u00e4llt upp dig sj\u00e4lv. Ditt FTP-resultat \u00e4r t\u00e4nkt att vara din v\u00e4gledning f\u00f6r mellan 6 och 8 veckors tr\u00e4ning och vi rekommenderar att du testar dig sj\u00e4lv igen efter den tidsperioden f\u00f6r att visa dina framsteg.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">Nu n\u00e4r du testar om kan det h\u00e4nda att dina framsteg inte visas i sj\u00e4lva den funktionella tr\u00f6skelpo\u00e4ngen, \u00e4ven om resultatet \u00e4r mycket viktigt. N\u00e4r vi testar om efter en tids tr\u00e4ning vill vi nu b\u00f6rja titta p\u00e5 den verkliga anledningen till att FTP \u00e4r viktigt, eftersom vi nu m\u00e5ste dividera det med v\u00e5r kroppsvikt i kg f\u00f6r att ge oss ett tr\u00f6skelv\u00e4rde f\u00f6r Watt per kilo.<\/p>\n<p class=\"p2\">&#8221;Till exempel, en 70 kg-\u00e5kare som f\u00e5r 210 watt som ett FTP-resultat kommer att ha ett w\/kg-v\u00e4rde p\u00e5 3w\/kg&#8221;<\/p>\n<p class=\"p2\">Det \u00e4r detta v\u00e4rde som vi vill se \u00f6ka och detta kan g\u00f6ras genom att \u00f6ka din FTP-po\u00e4ng och bli mer kraftfull, eller genom att f\u00f6rlora \u00f6verfl\u00f6dig kroppsmassa som kroppsfett, eller om du har tur genom att g\u00f6ra b\u00e5da samtidigt. Genom att \u00f6ka din vikt\/kg eller m\u00e4ngden kraft din kropp kan producera per kroppsvikt kg, desto l\u00e4ttare kommer din kropps energisystem att kunna flytta runt din kropp p\u00e5 en planet som styrs av en fast m\u00e4ngd gravitation som verkar p\u00e5 din massa hela tiden. Att bara g\u00e5 runt, springa, g\u00e5 i trappor och allm\u00e4nna vardagliga sysslor kommer att verka l\u00e4ttare med mindre stress p\u00e5 dina energisystem i din kropp, vilket l\u00e5t oss inse det, betyder ditt hj\u00e4rta och lungor.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">En otr\u00e4nad man som rider f\u00f6r f\u00f6rsta g\u00e5ngen b\u00f6r ha ett tr\u00f6skelv\u00e4rde w\/kg p\u00e5 cirka 2,0 w\/kg och en otr\u00e4nad kvinnlig ryttare cirka 1,5 w\/kg och dessa siffror b\u00f6r \u00f6ka avsev\u00e4rt under de f\u00f6rsta 6 m\u00e5naderna av cykeltr\u00e4ning.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">M\u00e5nga fr\u00e5gar mig vad som \u00e4r ett bra v\u00e4rde att f\u00f6rs\u00f6ka uppn\u00e5 och mitt svar \u00e4r alltid detsamma \u2013 &#8221;s\u00e5 h\u00f6gt du kan&#8221; \u2013 \u00e4ven om de flesta klubbryttare g\u00e4rna har ett vikt\/kg-v\u00e4rde p\u00e5 mellan 2,5 och 3,4 w\/kg. F\u00f6r att s\u00e4tta detta i perspektiv kommer de flesta professionella tour-ryttare i v\u00e4rldsklass som du kommer att se i de stora evenemangen runt om i v\u00e4rlden att ha tr\u00f6skelniv\u00e5er w\/kg siffror p\u00e5 mellan 6,0 och 7,0, men naturligtvis \u00e4r dessa ryttare uppenbarligen inte fr\u00e5n denna planet och genetiskt beg\u00e5vade bortom att tro. De flesta bra amat\u00f6rt\u00e4vlingscyklister skulle vara n\u00e5gonstans mellan 4,0 till 4,5 w\/kg. Min h\u00f6gsta vikt\/kg n\u00e4r jag cyklade p\u00e5 min topp fick en vikt p\u00e5 67 kg och en FTP p\u00e5 342 watt&#8230; Jag l\u00e5ter dig r\u00e4kna ut.<\/p>\n<p class=\"p2\">&#8221;Jag skulle hellre ha en mini som drivs av en Rolls-Royce-motor \u00e4n en Rolls-Royce som drivs av en minimotor&#8230;&#8221;<\/p>\n<p class=\"p2\">S\u00e5 FTP anv\u00e4nds inte f\u00f6r att t\u00e4vla och det anv\u00e4nds inte f\u00f6r att j\u00e4mf\u00f6ra det anv\u00e4nds bara f\u00f6r att ge dig en startpunkt fr\u00e5n vilken du kan b\u00f6rja din tr\u00e4ningsresa och sedan en metrisk datapunkt till vilken du kan j\u00e4mf\u00f6ra dina framsteg och f\u00f6r att ge dig f\u00f6rtroendet f\u00f6r att din tr\u00e4ning ger \u00f6nskade resultat.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">Om du l\u00e4r dig att anv\u00e4nda FTP p\u00e5 r\u00e4tt s\u00e4tt, kommer det alltid att vara din g\u00e5-till-datametrik. N\u00e4r du b\u00f6rjar j\u00e4mf\u00f6ra din funktionella tr\u00f6skelpuls (FTHR) med din funktionella tr\u00f6skeleffekt (FTP), d\u00e5 kommer du att se fler fysiologiska effekter ta form i form av l\u00e4gre vilopuls och f\u00f6rb\u00e4ttrade aktiva \u00e5terh\u00e4mtningsintervaller, eftersom hj\u00e4rtfrekvensen sjunker snabbare fr\u00e5n aktivitetsniv\u00e5erna i r\u00f6da zonen.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">En dag tror jag att vi kommer att ha l\u00f6parskor med effektm\u00e4tare inkluderade i sulorna, som ger dig en effekt f\u00f6r din 5 km l\u00f6pning och accelerometrar i boxningshandskar och svettband som m\u00e4ter din slagkraft i watt. Tills dess, som cyklist, kan du vara hur sj\u00e4lvbel\u00e5ten du vill med att veta att cykling f\u00f6r tillf\u00e4llet \u00e4r den enda sporten och aktiviteten som omfamnar kraft, m\u00e4ter kraften exakt och l\u00e5ter dig tr\u00e4na som ett proffs med en s\u00e5dan fantastisk metrik som FTP.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>F\u00f6r att svara p\u00e5 den h\u00e4r fr\u00e5gan \u00e4r det f\u00f6rmodligen l\u00e4ttare att ber\u00e4tta exakt vad FTP (Functional Threshold Power) inte \u00e4r viktigt f\u00f6r-<\/p>\n","protected":false},"author":3,"featured_media":9756,"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-9755","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-traningszon-sv"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Why is FTP Important? 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