{"id":4702,"date":"2025-10-30T12:37:15","date_gmt":"2025-10-30T12:37:15","guid":{"rendered":"https:\/\/ictrainer.de\/medicion-de-potencia\/"},"modified":"2025-10-30T12:37:16","modified_gmt":"2025-10-30T12:37:16","slug":"medicion-de-potencia","status":"publish","type":"page","link":"https:\/\/ictrainer.de\/es\/medicion-de-potencia\/","title":{"rendered":"Medici\u00f3n de potencia"},"content":{"rendered":"\n<p>En el control moderno del entrenamiento, \u00e9ste se organiza seg\u00fan diferentes intensidades de carga. Esto se basa en el rendimiento m\u00e1ximo que eres capaz de alcanzar durante una hora.<br\/>\u00c9sta es tu potencia umbral funcional personal. <strong>En ciclismo, se denomina FTP (Potencia Umbral Funcional), o FTPa (Ritmo Umbral Funcional) en carrera.<\/strong> <\/p>\n\n<p>M\u00e1s adelante entraremos en los detalles del FTP. En principio, sin embargo, esto tambi\u00e9n se aplica al FTPa (corresponde aproximadamente a tu mejor tiempo en 10 km). <\/p>\n\n<p>En el pasado, se sol\u00eda utilizar el valor de la frecuencia cardiaca para determinar la intensidad al montar en bicicleta. Sin embargo, con la difusi\u00f3n de los medidores de potencia en las bicicletas (por ejemplo, en los pedales o las bielas), cada vez m\u00e1s gente se pasa a la medici\u00f3n de la potencia. <br\/>Realizar una <a href=\"https:\/\/youtu.be\/Lmv0o09NaPE\" target=\"_blank\" rel=\"noreferrer noopener\">prueba FTP<\/a> (v\u00eddeo de YouTube) es, por tanto, el punto de partida de todo entrenamiento. <\/p>\n\n<p>En la medici\u00f3n de vatios se suelen utilizar siete zonas de entrenamiento, que se basan en la FTP personal<br\/>(Potencia Umbral Funcional):<\/p>\n\n<ul class=\"wp-block-list\">\n<li>&lt;=55%: Regeneraci\u00f3n\/compensaci\u00f3n activa<\/li>\n\n\n\n<li>&lt;=75%: Aguante<\/li>\n\n\n\n<li>&lt;=90%: Tempo<\/li>\n\n\n\n<li>&lt;=105%: Umbral de lactato<\/li>\n\n\n\n<li>&lt;=120%: VO\u00b2m\u00e1x<\/li>\n\n\n\n<li>&lt;=150%: Capacidad anaer\u00f3bica\/rango m\u00e1ximo<\/li>\n\n\n\n<li>&gt; 150%: Rendimiento neuromuscular<\/li>\n<\/ul>\n\n<p>El requisito previo para determinar el FTP es un dispositivo de medici\u00f3n de la potencia, como <a href=\"https:\/\/ictrainer.de\/kompatibilitaet\/\">un medidor de potencia<\/a> en la bicicleta o en el <a href=\"https:\/\/ictrainer.de\/kompatibilitaet\/\">rodillo de entrenamiento<\/a>. Por ello, la aplicaci\u00f3n icTrainer dispone de varios programas de entrenamiento (pruebas de FTP) para determinar el FTP en una sesi\u00f3n de entrenamiento dura. Puedes encontrar m\u00e1s informaci\u00f3n sobre este tema en nuestro <a href=\"https:\/\/www.youtube.com\/playlist?list=PLVo--xQYgIvTVROaak_U06YVCOG6adoAa\" target=\"_blank\" rel=\"noreferrer noopener\">canal de YouTube<\/a>, en la p\u00e1gina web de la revista <a href=\"https:\/\/www.tour-magazin.de\/fitness\/training\/trainingsbereiche-selbst-bestimmen-ftp-ermitteln-and-rennrad-leistungstest-machen\/\" target=\"_blank\" rel=\"noreferrer noopener\">Tour<\/a> o en la obra est\u00e1ndar <a href=\"https:\/\/www.amazon.de\/Wattmessung-Radsport-Triathlon-Hunter-Allen\/dp\/3936376735\" target=\"_blank\" rel=\"noreferrer noopener\">Wattmessung im Radsport und Triathlon<\/a>, de Hunter Allen y el Dr. Andrew Coggan.  <\/p>\n\n<p>Tambi\u00e9n ofrecemos una prueba de rendimiento para jinetes avanzados en nuestra herramienta, especialmente para las cargas cortas, de modo que las intensidades requeridas en el entrenamiento se orienten mejor a los puntos fuertes y d\u00e9biles personales del respectivo jinete.<\/p>\n\n<p>Al medir tu frecuencia cardiaca, se distinguen los siguientes rangos en funci\u00f3n de tu frecuencia cardiaca m\u00e1xima personal:<\/p>\n\n<ul class=\"wp-block-list\">\n<li>&lt;=60%: Zona de salud\/compensaci\u00f3n<\/li>\n\n\n\n<li>&lt;=70%: Quema de grasa\/GA1<\/li>\n\n\n\n<li>&lt;=80%: Aerobezona\/GA2<\/li>\n\n\n\n<li>&lt;=90%: Zona anaer\u00f3bica\/EB<\/li>\n\n\n\n<li>&gt; 90%: Zona de peligro, zona de l\u00ednea roja (debes permanecer en esta zona un m\u00e1ximo de 30-60 segundos cada vez).<\/li>\n<\/ul>\n\n<p>La velocidad y la distancia no desempe\u00f1an ning\u00fan papel en el entrenamiento orientado al rendimiento en el rodillo\/bicicleta est\u00e1tica, sino que las sesiones de entrenamiento se definen por la resistencia (vatios) y la duraci\u00f3n (tiempo). Por este motivo, la informaci\u00f3n principal del icTrainer es la de vatios, a la que los ciclistas al aire libre pueden tardar en acostumbrarse. Y los valores de vatios objetivo se mantienen normalmente en los programas de entrenamiento como un porcentaje en funci\u00f3n de tu FTP personal (por ejemplo, pedalea durante 10 minutos al 80% de tu FTP).    <br\/>Cr\u00e9enos, una sesi\u00f3n de HIIT de 45 minutos en el momento adecuado te llevar\u00e1 mucho m\u00e1s lejos que a\u00f1adir otros 100 kil\u00f3metros \u00abbasura\u00bb a tus estad\u00edsticas anuales.<\/p>\n\n<p>Pero, por supuesto, tambi\u00e9n puedes \u00abs\u00f3lo\u00bb recorrer rutas en icTrainer (ya sea como rutas reales con v\u00eddeo o tus propios tracks GPX) y luego ver exactamente el rendimiento que has conseguido y la velocidad a la que ibas.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>En el control moderno del entrenamiento, \u00e9ste se organiza seg\u00fan diferentes intensidades de carga. Esto se basa en el rendimiento m\u00e1ximo que eres capaz de alcanzar durante una hora.\u00c9sta es tu potencia umbral funcional personal. En ciclismo, se denomina FTP (Potencia Umbral Funcional), o FTPa (Ritmo Umbral Funcional) en carrera. M\u00e1s adelante entraremos en los [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_uag_custom_page_level_css":"","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-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":"","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-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":"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":""},"mobile":{"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":""}},"footnotes":""},"class_list":["post-4702","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.3 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Just Train - No Game<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/ictrainer.de\/es\/medicion-de-potencia\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Medici\u00f3n de potencia\" \/>\n<meta property=\"og:description\" content=\"En el control moderno del entrenamiento, \u00e9ste se organiza seg\u00fan diferentes intensidades de carga. Esto se basa en el rendimiento m\u00e1ximo que eres capaz de alcanzar durante una hora.\u00c9sta es tu potencia umbral funcional personal. En ciclismo, se denomina FTP (Potencia Umbral Funcional), o FTPa (Ritmo Umbral Funcional) en carrera. 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Esto se basa en el rendimiento m\u00e1ximo que eres capaz de alcanzar durante una hora.\u00c9sta es tu potencia umbral funcional personal. En ciclismo, se denomina FTP (Potencia Umbral Funcional), o FTPa (Ritmo Umbral Funcional) en carrera. M\u00e1s adelante entraremos en los...","_links":{"self":[{"href":"https:\/\/ictrainer.de\/es\/wp-json\/wp\/v2\/pages\/4702","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ictrainer.de\/es\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/ictrainer.de\/es\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/ictrainer.de\/es\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ictrainer.de\/es\/wp-json\/wp\/v2\/comments?post=4702"}],"version-history":[{"count":1,"href":"https:\/\/ictrainer.de\/es\/wp-json\/wp\/v2\/pages\/4702\/revisions"}],"predecessor-version":[{"id":4703,"href":"https:\/\/ictrainer.de\/es\/wp-json\/wp\/v2\/pages\/4702\/revisions\/4703"}],"wp:attachment":[{"href":"https:\/\/ictrainer.de\/es\/wp-json\/wp\/v2\/media?parent=4702"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}