I would've posted this in the power questions thread but this isn't really a question about power.

I've been working pretty steadily on my FTP for a a couple months now. Started with SST, getting up to an hour at 90-95% or so. Then I moved to 2x15s, 2x20s, 3x18s, 3x20s, then 2x20s with bursts, etc. All went as planned.

I took a rest week at which point my TSB was -0.6 the day before the test. I go to do "the test" (meaning the testing protocol specified by Allen/Coggan in their book). 5 minutes all out, then rest 10 minutes, then 20 minutes FTP test.

5-minute effort was pretty good. Within 2 watts of my all time high. Went so hard I couldn't see straight. Then easy at 50W for the 10 minutes. Then went for the FTP. Started easier than I thought I should, then started ramping up slowly to what felt like FTPish levels. But I started noticing early that my legs were really heavy and near cramping.

So I did what Allen recommends and bailed on the test, rode easy for 20 minutes and attempted a second time. Same thing. 7 minutes in I cracked. Both tests, it turned out, were just barely at my current FTP. One that I've now held on multiple occasions, quite "easily", for 3x20s. Same bike, same PM, same road, and I calibrated right before the test.

So the question is, anyone else have trouble with this testing protocol? Do you go "all out" for the 5 minutes or just use it as a warm-up? And lastly, what about the rest-week aspect? I always feel like complete crap after a traditional rest week and it takes days to get back. I did do some leg openers 2 days before and then moderate the day before, but I still had "the crud".


Thoughts/comments are greatly appreciated.