I'm working to improve my FTP. I did a 20' test Monday and got 281 watts. 95% of that would be 269.
did you do anything before that? i know there are various test protocols, but allen and coggan say you should do 5 minutes all out, then spin for 10 minutes, then do the 20-minute test. 95% of that number is FTP. if you don't do the 5-minute effort, the estimate isn't as accurate.
Originally Posted by
mollusk
Some folks do that, but really that is more like SST. If you really want to push FTP you do that pace for 1.5 hours, not 20 minutes. That is my recipe for FTP bumping: 2x20's or ZCI's a little OVER threshold and SST for 1.5 to 2 hours a little UNDER threshold.
I have no idea if this works for other folks, but this is what works for me.
you're not the first person i've heard say this and i don't really get it. if my best estimate of my current FTP is correct, doing 95% of that for 1.5-2 hours would be pretty much an all-out time trial and would totally destroy me if i could even do it at all. how hard do you find that workout? do you do it closer to 90%?