Hello, I’m a first time poster here. This website is a great, non-commercialized, user-driven resource. It reminds me fondly of the Linux operating system.
Today I did a ramp test under the Zwift protocol (20w increments starting at 100w) and stopped midway through the 420w segment, for an FTP estimate of 309w based on the 75% formula. I am sure this overstates my true FTP, which I think is more like 280-285 based on a couple of indicators: (i) intervals.icu gives an eFTP estimate of 284w based on holding 319w for 10min (the shortest segment I’ve allowed it to use) during this same ramp test, and (ii) I recently did a 2x20 over/under workout centered at 282w. This ramp test also gave me a personal best at 5 minutes (369w) (not evenly paced, obviously, but this seems about right). This would give me an FTP/vo2power ratio of 284/369=77%.
My question is, what does this data imply for my training priorities going forward. For example, should I build more base or do a sweet spot or vo2 focused plan? Can I use the HR data from the ramp test do get any additional insight?
Thank you all for any comments!
1 Like
Hi,
As far the tests go, it is good to stick with one test which is most comfy for you. If it is a ramp test, let it be a ramp test. Ofc one test for inddors and one (probably 20m) for outdoors.
Some people produce more power indoors and some outdoors. So for example for me the difference is always around 20-30 watts, meaning I produce more watts outdoors (with same power meter from assioma and a huge 100w fan indoors). I found out by accident, like a year ago I tried to do some intervals 3x15m if I remember correctly at sweet spot, started indoors and was completely dead 5 minutes into the second interval. Was so angry at myself, I took my bike, went outside just to ride and relief my anger, at one point decided to do those two left intervals and I did them 20w higher with much less effort. But my friend is completely opposite and he can do on zwift things he can’t do outdoors at all. So you have to check for yourself.
Ramp test can be prone to your anaerobic capabilities. If you are more of a sprinter you can get higher ftp via a ramp test then via a 20min test.
I kind think that you think too much 
Go outside and maybe try a 20min test. For a 309w ftp result, you would have to go for 20min at 325w. Sounds that high? To get 285 as you calculated for yourself you would have to ride at 300w for 20min. You did 319w for 10min already (and ramp is harder than producing stable power).
Data implies nothing. Your priorities are yours 
What do you want to do: race, bikepacking, crit or just group rides with friends? You want to be just fit, you want to rise your ftp etc.How much time do you have etc.
You periodise the training around your races and races are mostly during a summer (not counting zwift). Meaning you can’t be strongest all the time but only during the part of the season (becouse of the fatigue). So first you chose the part of the season (probably next one) where you want to be strong and plan backwards where the intensity is highest closer to your races and is much lower and focused on your base during winter.
HR data from ramp is not useful but you can perform a 30m all out test to set your lthr.
BTW. very nice ftp result
1 Like
Lets start with the basics…what are you goals/ targets/ events? 
That will help set the direction of your training…
1 Like
Thanks for the feedback! I’m almost exclusively training indoors, and I don’t have power petals, but the indoor vs outdoor fitness question is interesting,
Haha, I should have mentioned. I don’t really have a goal, which could be a problem, except to keep improving long term my vo2 max and power curve between 60s and 1hr. If I had to narrow it down to a single goal, I’d say getting a “real” FTP of 300 and then 325 and 350 (which would be about 4w/kg). If that materializes I might consider doing some races or fondo events, but I enjoy the fitness gains in themselves.
I’m in my late 30s but have only been doing structured cycling training for about a year (had been doing general cardio about 3-4 hours/week before that), so I think such general gains are possible for a while before I need to specialize. I’m now riding about 7 hours per week. That’s all on the bike. I am willing to increase it to around 10 hours but if doing that I’d like to introduce some basic running and weight lifting for more well rounded fitness and longevity.
Try do threshold intervals (twice per week), and keep everything else *easy.
Start at the eFTP estimate of 284W
Warm up for about 20-mins, with a few high cadence, low force, spins for about a minute each.
Then do 4x8-min at an average of 284W per interval, with your Recovery Intervals (RI) at 4-minutes between each interval (if you’re new to this). If you can’t complete this 32-min workout with the 12-min of recovery spread between the 4 work intervals, then your FTP is overstated. The final 4-min interval is more of a cool down than a recovery.
If you find this is easy, then drop your recovery to 3-min in the second week and then 2-min in the 3rd week. Take a week off in the 4th week, i.e. riding mostly easy, and then look back to find out which recovery interval period (2, 3, or 4-mins) best allows you to be consistent across all 4 intervals.
You can then:
-
add another interval, i.e. 5x8m with the same RI you found ideal, above, or
-
increase the power by 10-15W and repeat the same process.
Remember to take a recovery week every 4th week, or every 3rd week if you struggle to complete the intervals in the 3rd week. This will take you about 12-16 weeks, by which time, you will have done a lot of work at threshold, and above (if you choose option 2, increase power). When you re-test, you should notice a better ability to hold a higher power for the 20-min effort.
3 Likes
Thank you. Just to make sure I understand, you do not advocate upping the intensity or smashing the last interval just because it feels like there is more in the tank, but rather complete the workout with consistent power as planned and then make adjustments week to week?
Do you recommend repeating this same 4x8 workout twice a week, or something else like 2x20-based progression on the other threshold day?
It depends on how each person responds to the workout. If you know the steps on another progressive plan, then use that. However, unless you’re well trained, I would add higher intensity, like VO2 or AC work until your base work is complete.