{"id":259,"date":"2026-10-03T13:09:31","date_gmt":"2026-10-03T12:09:31","guid":{"rendered":"https:\/\/wpcalc.com\/tr\/bisiklet-ftp-guc-bolgeleri-hesaplayici\/"},"modified":"2026-10-03T13:09:31","modified_gmt":"2026-10-03T12:09:31","slug":"bisiklet-ftp-guc-bolgeleri-hesaplayici","status":"publish","type":"post","link":"https:\/\/wpcalc.com\/tr\/guzellik\/bisiklet-ftp-guc-bolgeleri-hesaplayici\/","title":{"rendered":"Bisiklet FTP G\u00fc\u00e7 B\u00f6lgeleri Hesaplay\u0131c\u0131s\u0131"},"content":{"rendered":"<section class=\"not-prose calculator-box\" aria-labelledby=\"calculator-title\"><div class=\"flex items-baseline sm:items-center justify-between gap-2 sm:gap-3\"><div class=\"flex flex-col sm:flex-row sm:items-center gap-2\"><span class=\"icon icon-calculator text-primary-700! text-base! dark:text-primary-300!\" aria-hidden=\"true\"><\/span><h2 id=\"calculator-title\" class=\"text-lg font-display font-bold\">FTP&#039;den Antrenman B\u00f6lgelerinizi Bulun<\/h2><\/div><div class=\"calcdash-favorite group\">\n  <button type=\"button\" class=\"favorite\" id=\"favorite\" data-favorite-id=\"259\" data-favorite-title=\"Bisiklet G\u00fc\u00e7 B\u00f6lgeleri\" data-favorite-url=\"https:\/\/wpcalc.com\/tr\/guzellik\/bisiklet-ftp-guc-bolgeleri-hesaplayici\/\" data-favorite-excerpt=\"Fonksiyonel E\u015fik G\u00fcc\u00fcn\u00fcz\u00fc (FTP) girin ve klasik 7 b\u00f6lgeli Coggan modelini veya basitle\u015ftirilmi\u015f 5 b\u00f6lgeli \u015femay\u0131 kullanarak watt cinsinden bisiklet antrenman b\u00f6lgelerinizin tamam\u0131n\u0131 an\u0131nda \u00f6\u011frenin.\" aria-label=\"Favorilere ekle\" data-favorite-icon=\"icon icon-fitness\">\n    <span class=\"icon icon-shape-star-empty\" aria-hidden=\"true\"><\/span>\n  <\/button>\n  <div class=\"calcdash-favorite__tip\" aria-hidden=\"true\">\n   <span class=\"favorite-tooltip\" id=\"favorite-tooltip\"><\/span>\n  <\/div>\n  <span class=\"sr-only\" role=\"status\" id=\"favorite-status\"><\/span>\n<\/div><\/div><form action=\"https:\/\/wpcalc.com\/tr\/guzellik\/bisiklet-ftp-guc-bolgeleri-hesaplayici\/\" method=\"POST\" class=\"calculator\" id=\"calculator-259\" data-post=\"259\"><fieldset class=\"fieldset-input is-2\"><legend class=\"sr-only\">Giri\u015f alanlar\u0131<\/legend><div class=\"field has-term\" id=\"input-1\"><label for=\"field-1\">Fonksiyonel e\u015fik g\u00fc\u00e7 (FTP)<\/label><div class=\"term\">FTP<\/div>  <div class=\"absolute bottom-0 left-16 top-8 w-2 h-0.5 bg-blue-500\"><\/div><input type=\"text\" name=\"fonksiyonel_eik_g_ftp\" id=\"field-1\" aria-describedby=\"calc-unit-1 calc-info-1\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"50\" max=\"1000\" value=\"250\"\/><div class=\"unit\" id=\"calc-unit-1\">W<\/div><small id=\"calc-info-1\">Yakla\u015f\u0131k bir saat boyunca koruyabilece\u011finiz en y\u00fcksek g\u00fc\u00e7<\/small><\/div><div class=\"field\" id=\"input-2\"><label for=\"field-2\">B\u00f6lge \u015femas\u0131<\/label><div class=\"grid grid-cols-1\"><select id=\"field-2\" name=\"blge_emas\"><option value=\"coggan\" selected>7 b\u00f6lge (Coggan, klasik)<\/option><option value=\"five\">5 b\u00f6lge (basitle\u015ftirilmi\u015f)<\/option><\/select><svg class=\"pointer-events-none col-start-1 row-start-1 mr-2 size-5 self-center justify-self-end text-gray-500 sm:size-4\" viewBox=\"0 0 16 16\" fill=\"currentColor\" aria-hidden=\"true\" data-slot=\"icon\">\n              <path fill-rule=\"evenodd\" d=\"M4.22 6.22a.75.75 0 0 1 1.06 0L8 8.94l2.72-2.72a.75.75 0 1 1 1.06 1.06l-3.25 3.25a.75.75 0 0 1-1.06 0L4.22 7.28a.75.75 0 0 1 0-1.06Z\" clip-rule=\"evenodd\" \/>\n            <\/svg><\/div><\/div><\/fieldset><div class=\"buttons\"><button type=\"submit\" data-text=\"Yeniden hesapla\" id=\"calculate-button\" data-post=\"259\">Hesapla<\/button><button type=\"reset\">S\u0131f\u0131rla<\/button><\/div><div class=\"field is-checkbox hidden!\" id=\"field-auto-calc\"><input type=\"checkbox\" id=\"auto-calc\"><label for=\"auto-calc\">Otomatik hesapla<\/label><small>Etkinle\u015ftirilirse, herhangi bir de\u011feri de\u011fi\u015ftirdi\u011finizde sonu\u00e7 otomatik olarak g\u00fcncellenir.<\/small><\/div><div class=\"fieldset-result is-hidden\" aria-labelledby=\"result-title\" aria-live=\"polite\" role=\"region\"> <h3 class=\"result-title bg-gradient-to-r from-primary-50 to-gray-50 dark:from-primary-900 dark:to-gray-800\" id=\"result-title\"><span class=\"icon icon-s-pulse\" aria-hidden=\"true\"><\/span> Bisiklet G\u00fc\u00e7 B\u00f6lgeleriniz<\/h3><div class=\"result-box\"><div class=\"field-result\" id=\"output-1\"><span class=\"field-title\"><span>E\u015fik b\u00f6lge aral\u0131\u011f\u0131<\/span><span class=\"result-term\">Z4<\/span><\/span><span class=\"field-value\" id=\"result-1\" data-unit=\"W\"><\/span><button type=\"button\" class=\"copy-result\" data-tooltip=\"Sonucu kopyala\" aria-label=\"Sonucu kopyala\"><span class=\"copy-icon icon icon-document-copy\" aria-hidden=\"true\"><\/span><\/button><\/div><div class=\"field-result is-column\" id=\"output-2\"><span class=\"field-title\"><span>T\u00fcm g\u00fc\u00e7 b\u00f6lgeleri<\/span><\/span><span class=\"field-value\" id=\"result-2\"><\/span><button type=\"button\" class=\"copy-result\" data-tooltip=\"Sonucu kopyala\" aria-label=\"Sonucu kopyala\"><span class=\"copy-icon icon icon-document-copy\" aria-hidden=\"true\"><\/span><\/button><\/div><\/div><div class=\"result-actions\"><button type=\"button\" class=\"copy-link\"><svg viewBox=\"0 0 20 20\" fill=\"currentColor\" aria-hidden=\"true\"><path d=\"M12.232 4.232a2.5 2.5 0 0 1 3.536 3.536l-1.225 1.224a.75.75 0 0 0 1.061 1.06l1.224-1.224a4 4 0 0 0-5.656-5.656l-3 3a4 4 0 0 0 .225 5.865.75.75 0 0 0 .977-1.138 2.5 2.5 0 0 1-.142-3.667l3-3Z\"\/><path d=\"M11.603 7.963a.75.75 0 0 0-.977 1.138 2.5 2.5 0 0 1 .142 3.667l-3 3a2.5 2.5 0 0 1-3.536-3.536l1.225-1.224a.75.75 0 0 0-1.061-1.06l-1.224 1.224a4 4 0 1 0 5.656 5.656l3-3a4 4 0 0 0-.225-5.865Z\"\/><\/svg><span class=\"copy-link__text\">Bu hesaplaman\u0131n ba\u011flant\u0131s\u0131n\u0131 kopyala<\/span><\/button><span class=\"sr-only\" role=\"status\" id=\"copy-link-status\"><\/span><\/div><\/div><a href=\"#respond\" class=\"hidden transition-opacity duration-300 opacity-0 w-50 text-sm justify-center items-center gap-2 px-4 py-2 rounded bg-gray-200 text-gray-700 hover:bg-gray-300\" id=\"leave-comment\"><span class=\"icon icon-comments\" aria-hidden=\"true\"><\/span>Yorum b\u0131rak<\/a><\/form><\/section><section id=\"calc-reactions\" class=\"not-prose hidden my-12 bg-gradient-to-r from-primary-50 to-gray-50 border border-indigo-100 rounded-xl px-6 py-4 shadow-sm\" data-post=\"259\" aria-live=\"polite\" aria-labelledby=\"calc-reactions-title\"><p id=\"calc-reactions-title\" class=\"text-sm text-gray-500 text-center mb-2\">Bu sonu\u00e7 hakk\u0131nda ne d\u00fc\u015f\u00fcn\u00fcyorsunuz?<\/p><div role=\"group\" aria-labelledby=\"calc-reactions-title\" class=\"grid grid-cols-3 sm:flex sm:flex-row sm:justify-around gap-4 sm:items-center sm:flex-wrap\"><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"like\"><span class=\"reaction-count\" data-reaction-count=\"like\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\ud83d\ude00 <\/span><span class=\"reaction-description font-medium\">Be\u011fendim <\/span><\/button><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"helpful\"><span class=\"reaction-count\" data-reaction-count=\"helpful\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\ud83d\udca1 <\/span><span class=\"reaction-description font-medium\">Faydal\u0131 <\/span><\/button><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"confused\"><span class=\"reaction-count\" data-reaction-count=\"confused\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\ud83d\ude15 <\/span><span class=\"reaction-description font-medium\">Kafam kar\u0131\u015ft\u0131 <\/span><\/button><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"disappointed\"><span class=\"reaction-count\" data-reaction-count=\"disappointed\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\ud83d\ude1e <\/span><span class=\"reaction-description font-medium\">Hayal k\u0131r\u0131kl\u0131\u011f\u0131 <\/span><\/button><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"inaccurate\"><span class=\"reaction-count\" data-reaction-count=\"inaccurate\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\u274c <\/span><span class=\"reaction-description font-medium\">Hatal\u0131 <\/span><\/button><\/div><div id=\"reaction-message\" class=\"hidden mt-8 rounded-md border border-primary-100 bg-white\/50 backdrop-blur-sm px-4 py-2 text-sm text-center shadow-sm\"><\/div><\/section><div class=\"calcdash-ad not-prose calcdash-ad--calc_result calcdash-ad--in-article\"><ins class=\"adsbygoogle\" style=\"display:block\" data-ad-client=\"ca-pub-1721569815777345\" data-ad-slot=\"6317458308\" data-ad-layout=\"in-article\" data-ad-format=\"fluid\"><\/ins><script>(adsbygoogle = window.adsbygoogle || []).push({});<\/script><\/div>\n<style id=\"wpcoderpro-inline-1\">.formula-box {\r\n\tborder-bottom: none !important;\r\n}<\/style><section class=\"formula-box\" aria-labelledby=\"formula-title\">\r\n\t<div id=\"formula-title\" class=\"not-prose font-display mb-4\"><span class=\"icon icon-formula\" aria-hidden=\"true\"><\/span><h2>Bisiklet G\u00fc\u00e7 B\u00f6lgesi<\/h2><\/div>\r\n\t<figure class=\"not-prose formula\">\r\n\t\t<figcaption class=\"formula-title\">Form\u00fcl<\/figcaption>\r\n\t\t<div class=\"text-base text-gray-800\" id=\"formula\">\n\\[ P_{\\text{b\u00f6lge}} = \\text{FTP} \\times f \\quad \\text{burada } f \\text{ b\u00f6lgenin FTP'nin kesridir} \\\\\n\\begin{aligned}\n\\text{Z1 (Aktif Toparlanma)} &amp;: 0\\text{\u2013}55\\% \\;\\text{FTP} \\\\\n\\text{Z2 (Dayan\u0131kl\u0131l\u0131k)} &amp;: 56\\text{\u2013}75\\% \\\\\n\\text{Z3 (Tempo)} &amp;: 76\\text{\u2013}90\\% \\\\\n\\text{Z4 (E\u015fik)} &amp;: 91\\text{\u2013}105\\% \\\\\n\\text{Z5 (VO}_2\\text{max)} &amp;: 106\\text{\u2013}120\\% \\\\\n\\text{Z6 (Anaerobik Kapasite)} &amp;: 121\\text{\u2013}150\\% \\\\\n\\text{Z7 (N\u00f6rom\u00fcsk\u00fcler G\u00fc\u00e7)} &amp;: &gt;151\\%\n\\end{aligned}\n<\/div>\r\n\t<\/figure>\r\n\t<\/p>\n<p><strong>Burada:<\/strong><\/p>\n<ul>\n<li>\\(P_{\\text{b\u00f6lge}}\\) \u2014 belirli bir b\u00f6lgenin g\u00fc\u00e7 \u00e7\u0131kt\u0131s\u0131 (W)<\/li>\n<li>\\(\\text{FTP}\\) \u2014 fonksiyonel e\u015fik g\u00fcc\u00fc, yakla\u015f\u0131k bir saat boyunca koruyabilece\u011finiz en y\u00fcksek g\u00fc\u00e7 (W)<\/li>\n<li>\\(f\\) \u2014 b\u00f6lge s\u0131n\u0131r\u0131n\u0131 belirleyen FTP kesri<\/li>\n<\/ul>\n<p>Her b\u00f6lge, FTP'nizin bir y\u00fczdelik aral\u0131\u011f\u0131 olarak tan\u0131mlan\u0131r. FTP'nizi alt ve \u00fcst y\u00fczdeliklerle \u00e7arpmak, b\u00f6lgenin watt cinsinden g\u00fc\u00e7 aral\u0131\u011f\u0131n\u0131 verir.<\/p>\n<p>\r\n<\/section>\n<style id=\"wpcoderpro-inline-2\">.calculation-box {\r\n\tborder-bottom: none !important;\r\n}<\/style><section id=\"calculation\" class=\"calculation-box\" aria-labelledby=\"calculation-title\">\r\n\t<div id=\"calculation-title\" class=\"not-prose font-display\"><span class=\"icon icon-unordered-list\" aria-hidden=\"true\"><\/span><h2>Bisiklet G\u00fc\u00e7 B\u00f6lgeleri \u2013 Hesaplama \u00d6rne\u011fi<\/h2><\/div>\r\n\r\n<\/p>\n<p><strong>\u00d6rnek:<\/strong> FTP'si 250 W olan bir bisiklet\u00e7i, Coggan'\u0131n 7 b\u00f6lgeli modelini kullanarak e\u015fik b\u00f6lgesini (B\u00f6lge 4) ve tam g\u00fc\u00e7 b\u00f6lgesi tablosunu \u00f6\u011frenmek istiyor.<\/p>\n<p>\\[ P_{\\text{Z4, alt}} = 250 \\times 0.91 = 228 \\text{ W} \\\\ P_{\\text{Z4, \u00fcst}} = 250 \\times 1.05 = 263 \\text{ W} \\]<\/p>\n<p>Ayn\u0131 hesaplamay\u0131 her b\u00f6lge s\u0131n\u0131r\u0131na uygulamak, eksiksiz tabloyu verir:<\/p>\n<table>\n<thead>\n<tr>\n<th>B\u00f6lge<\/th>\n<th>Ad<\/th>\n<th>FTP'nin %'si<\/th>\n<th>Watt<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>Z1<\/td>\n<td>Aktif Toparlanma<\/td>\n<td>0\u201355%<\/td>\n<td>0\u2013138 W<\/td>\n<\/tr>\n<tr>\n<td>Z2<\/td>\n<td>Dayan\u0131kl\u0131l\u0131k<\/td>\n<td>56\u201375%<\/td>\n<td>140\u2013188 W<\/td>\n<\/tr>\n<tr>\n<td>Z3<\/td>\n<td>Tempo<\/td>\n<td>76\u201390%<\/td>\n<td>190\u2013225 W<\/td>\n<\/tr>\n<tr>\n<td>Z4<\/td>\n<td>E\u015fik<\/td>\n<td>91\u2013105%<\/td>\n<td>228\u2013263 W<\/td>\n<\/tr>\n<tr>\n<td>Z5<\/td>\n<td>VO\u2082max<\/td>\n<td>106\u2013120%<\/td>\n<td>265\u2013300 W<\/td>\n<\/tr>\n<tr>\n<td>Z6<\/td>\n<td>Anaerobik Kapasite<\/td>\n<td>121\u2013150%<\/td>\n<td>303\u2013375 W<\/td>\n<\/tr>\n<tr>\n<td>Z7<\/td>\n<td>N\u00f6rom\u00fcsk\u00fcler G\u00fc\u00e7<\/td>\n<td>&gt;151%<\/td>\n<td>&gt;378 W<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><strong>Sonu\u00e7:<\/strong> FTP'si 250 W olan bisiklet\u00e7inin e\u015fik b\u00f6lgesi 228\u2013263 W, dayan\u0131kl\u0131l\u0131k s\u00fcr\u00fc\u015fleri ise 140\u2013188 W aral\u0131\u011f\u0131nda yap\u0131lmal\u0131d\u0131r.<\/p>\n<p>\n\r\n<\/section>\n<h2>Bisiklet G\u00fc\u00e7 B\u00f6lgeleri Hesaplay\u0131c\u0131s\u0131 Nas\u0131l Kullan\u0131l\u0131r?<\/h2>\n<ol>\n<li><strong>Fonksiyonel e\u015fik g\u00fcc\u00fcn\u00fcz\u00fc (FTP)<\/strong> watt cinsinden girin. Bu, yakla\u015f\u0131k bir saat boyunca koruyabilece\u011finiz en y\u00fcksek g\u00fc\u00e7t\u00fcr ve genellikle 20 dakikal\u0131k saha testi veya laboratuvar testiyle \u00f6l\u00e7\u00fcl\u00fcr.<\/li>\n<li><strong>B\u00f6lge \u015feman\u0131z\u0131<\/strong> se\u00e7in: \u00c7o\u011fu antrenman plan\u0131nda kullan\u0131lan ayr\u0131nt\u0131l\u0131 model i\u00e7in \"7 b\u00f6lge (Coggan, klasik)\", daha az ve daha geni\u015f b\u00f6lgeler tercih ediyorsan\u0131z \"5 b\u00f6lge (basitle\u015ftirilmi\u015f)\" se\u00e7ene\u011fini kullan\u0131n.<\/li>\n<li>\u00d6nce <strong>E\u015fik b\u00f6lgesi aral\u0131\u011f\u0131n\u0131<\/strong> okuyun \u2014 bu, s\u00fcrekli zor eforlar\u0131 tan\u0131mlayan, FTP'nizin \u00e7evresindeki g\u00fc\u00e7 band\u0131d\u0131r.<\/li>\n<li>Tam d\u00f6k\u00fcm i\u00e7in \u2014 her b\u00f6lgenin ad\u0131, FTP y\u00fczdesi ve watt cinsinden g\u00fc\u00e7 aral\u0131\u011f\u0131 dahil \u2014 <strong>T\u00fcm g\u00fc\u00e7 b\u00f6lgeleri<\/strong> tablosunu kontrol edin.<\/li>\n<\/ol>\n<h2>Bisiklet G\u00fc\u00e7 B\u00f6lgeleri Nedir?<\/h2>\n<p>G\u00fc\u00e7 b\u00f6lgeleri, t\u00fcm g\u00fc\u00e7 \u00e7\u0131kt\u0131 aral\u0131\u011f\u0131n\u0131z\u0131, her biri farkl\u0131 bir fizyolojik sistemi hedefleyen bantlara b\u00f6ler. Belirli b\u00f6lgelerde antrenman yapmak belirli uyumlar sa\u011flar: B\u00f6lge 2'deki uzun s\u00fcr\u00fc\u015fler aerobik dayan\u0131kl\u0131l\u0131\u011f\u0131 ve ya\u011f metabolizmas\u0131n\u0131 geli\u015ftirir, B\u00f6lge 4 \u00e7al\u0131\u015fmas\u0131 e\u015fi\u011finizi y\u00fckseltir, B\u00f6lge 5 aral\u0131klar\u0131 ise VO\u2082max'\u0131n\u0131z\u0131 geli\u015ftirir. B\u00f6lgeler olmadan \"rahat s\u00fcr\" veya \"s\u0131k\u0131 s\u00fcr\" gibi ifadeler belirsizdir; b\u00f6lgelerle birlikte her antrenman\u0131n kesin ve \u00f6l\u00e7\u00fclebilir bir hedefi olur.<\/p>\n<p>&lt;T\u00fcm b\u00f6lgeler <strong>fonksiyonel e\u015fik g\u00fcc\u00fcn\u00fcze (FTP)<\/strong> sabitlenmi\u015ftir \u2014 dinlenmi\u015f, yar\u0131\u015f benzeri bir eforla teorik olarak bir saat boyunca koruyabilece\u011finiz g\u00fc\u00e7. FTP referans noktas\u0131 oldu\u011fu i\u00e7in b\u00f6lgeleriniz ki\u015fiseldir: FTP'si 200 W ve 300 W olan iki bisiklet\u00e7i, ayn\u0131 \u015fekilde antrenman yapsa bile tamamen farkl\u0131 B\u00f6lge 2 aral\u0131klar\u0131na sahip olur. FTP'niz de\u011fi\u015fti\u011finde her b\u00f6lge onunla birlikte kayar; bu nedenle bir antrenman blo\u011fu s\u0131ras\u0131nda 4\u20138 haftada bir yeniden test yap\u0131lmas\u0131 \u00f6nerilir.<\/p>\n<p>Dr. Andrew Coggan'\u0131n yayg\u0131nla\u015ft\u0131rd\u0131\u011f\u0131 klasik 7 b\u00f6lgeli model, daha basit \u015femalar\u0131n bir araya toplad\u0131\u011f\u0131 u\u00e7 noktalar\u0131 ay\u0131r\u0131r. B\u00f6lge 1 ger\u00e7ek aktif toarlanmad\u0131r \u2014 bilin\u00e7li olarak \u00e7ok hafif pedal \u00e7evirme \u2014 B\u00f6lge 6 ve 7 ise FTP'nin %120'sini a\u015fan anaerobik ve sprint tarz\u0131 eforlar\u0131 kapsar. Basitle\u015ftirilmi\u015f 5 b\u00f6lgeli model, FTP'nin %105'inin \u00fczerindeki her \u015feyi tek bir b\u00f6lgede birle\u015ftirir; bu, takip etmesi daha kolayd\u0131r ancak y\u00fcksek yo\u011funluklu aral\u0131kl\u0131 antrenman i\u00e7in daha az hassast\u0131r.<\/p>\n<p>Sonu\u00e7lar\u0131n\u0131z\u0131 yorumlamak i\u00e7in: Haftal\u0131k hacminizin b\u00fcy\u00fck k\u0131sm\u0131 (genellikle %70\u201380) B\u00f6lge 1\u20132'de olmal\u0131, hedefli yo\u011funluk seanslar\u0131 ise B\u00f6lge 4\u20136'da yap\u0131lmal\u0131d\u0131r. S\u0131k yap\u0131lan bir hata, kolay g\u00fcnlerde B\u00f6lge 3'e kaymakt\u0131r \u2014 ne d\u00fczg\u00fcn toarlanmaya ne de e\u015fi\u011fi etkili bi\u00e7imde geli\u015ftirmeye yeter.<\/p>\n<h2>Varsay\u0131mlar, S\u0131n\u0131rlamalar ve Pratik \u0130pu\u00e7lar\u0131<\/h2>\n<ul>\n<li><strong>B\u00f6lgeleriniz, FTP testiniz kadar iyidir.<\/strong> 20 dakikal\u0131k bir test sonucu, FTP'yi tahmin etmek i\u00e7in 0,95 ile \u00e7arp\u0131lmal\u0131d\u0131r; tam 60 dakikal\u0131k bir efor do\u011frudan kullan\u0131labilir. Rampal\u0131 testler baz\u0131 bisiklet\u00e7ilerde FTP'yi oldu\u011fundan y\u00fcksek g\u00f6sterme e\u011filimindedir; bu da t\u00fcm b\u00f6lgeleri fazla yukar\u0131 kayd\u0131r\u0131r.<\/li>\n<li><strong>G\u00fc\u00e7 \u00f6l\u00e7erler farkl\u0131 \u00f6l\u00e7er.<\/strong> Home trainer g\u00fcc\u00fc, kola tak\u0131l\u0131 \u00f6l\u00e7erler ve pedala tak\u0131l\u0131 \u00f6l\u00e7erler birka\u00e7 puan fark g\u00f6sterebilir. Testte ve antrenmanda ayn\u0131 \u00f6l\u00e7eri kullan\u0131n, b\u00f6ylece b\u00f6lgeleriniz tutarl\u0131 kal\u0131r.<\/li>\n<li><strong>B\u00f6lgeler yorgunlu\u011fu veya s\u00fcreyi hesaba katmaz.<\/strong> Uzun s\u00fcr\u00fc\u015flerde, ayn\u0131 b\u00f6lge i\u00e7inde bile koruyabilece\u011finiz g\u00fc\u00e7 d\u00fc\u015fer. Deneyimli bisiklet\u00e7iler ayr\u0131ca sabit bir watt de\u011ferini tutmak yerine aral\u0131klar i\u00e7in \"normalize edilmi\u015f g\u00fc\u00e7\" veya de\u011fi\u015fken hedefler kullan\u0131r.<\/li>\n<li><strong>Makul yuvarlay\u0131n.<\/strong> B\u00f6lge s\u0131n\u0131rlar\u0131n\u0131 en yak\u0131n 5 W'a yuvarlamak, hedefleri yolda tutmay\u0131 kolayla\u015ft\u0131r\u0131r ve antrenman uyaran\u0131n\u0131 anlaml\u0131 bi\u00e7imde de\u011fi\u015ftirmez.<\/li>\n<li><strong>G\u00fc\u00e7 ve nab\u0131z her zaman \u00f6rt\u00fc\u015fmez.<\/strong> Nab\u0131z, g\u00fc\u00e7 de\u011fi\u015fimlerine 30\u201390 saniye gecikmeli tepki verir. Sabit eforlarda b\u00f6lgelerinizi <a href=\"https:\/\/wpcalc.com\/tr\/guzellik\/kalp-atis-hizi-bolgeleri-hesaplama\/\">nab\u0131z antrenman b\u00f6lgelerinizle<\/a> kar\u015f\u0131la\u015ft\u0131rabilirsiniz, ancak aral\u0131klarda her zaman g\u00fcc\u00fc \u00f6nc\u00fcl k\u0131l\u0131n.<\/li>\n<li><strong>Ba\u011flam \u00f6nemlidir.<\/strong> T\u0131rman\u0131\u015flarda h\u0131z\u0131n\u0131z\u0131 <a href=\"https:\/\/wpcalc.com\/tr\/guzellik\/guc-agirlik-orani-hesaplama\/\">kilo ba\u015f\u0131na g\u00fc\u00e7 oran\u0131n\u0131z<\/a> belirler; bu y\u00fczden ayn\u0131 b\u00f6lge \u00e7\u0131kt\u0131s\u0131 d\u00fcz yolda ve e\u011fimde \u00e7ok farkl\u0131 hissedilir. Genel formunuzu da de\u011ferlendiriyorsan\u0131z, bir <a href=\"https:\/\/wpcalc.com\/tr\/guzellik\/vo2max-hesaplama\/\">VO\u2082max tahmini<\/a> e\u015fik verilerinizi g\u00fczel tamamlar.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Fonksiyonel E\u015fik G\u00fcc\u00fcn\u00fcz\u00fc (FTP) girin ve klasik 7 b\u00f6lgeli Coggan modelini veya basitle\u015ftirilmi\u015f 5 b\u00f6lgeli \u015femay\u0131 kullanarak watt cinsinden bisiklet antrenman b\u00f6lgelerinizin tamam\u0131n\u0131 an\u0131nda \u00f6\u011frenin.<\/p>\n","protected":false},"author":3168,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[39],"class_list":["post-259","post","type-post","status-publish","format-standard","hentry","category-guzellik","tag-fitness"],"acf":[],"_links":{"self":[{"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/posts\/259","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/users\/3168"}],"replies":[{"embeddable":true,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/comments?post=259"}],"version-history":[{"count":4,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/posts\/259\/revisions"}],"predecessor-version":[{"id":3244,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/posts\/259\/revisions\/3244"}],"wp:attachment":[{"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/media?parent=259"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/categories?post=259"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/tags?post=259"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}