What is yours? Coggan's warmup is not working for me. The 1 and 5 minute "all out" efforts are killing my legs before the 20 minute test and I could not finish the first attempt because of that. Just wondering what others are using.

I like about 25' total to get ready for my Test.

Usually goes like this:

5' easy
5' ramping up into tempo wattage, gently, by feel.
1'easy
30" @ 90-100%
1-2' easy
60" @ 100%
2-3' easy
90' @ 100-105%
3-5' easy

GO!!

more than anything I want to be mentally confident before starting my test, ready to go but not demoralized by my warm up. this seems to ease me into it quite well.

-L

in simplified terms, you're supposed to do the all out 5' effort to minimize anaerobic interference with an aerobic test. not doing so will result in overestimating ftp if you're using a 20MMP*X%=ftp. if you cant do the 20 min. ftp test it isnt because you tapped yourself in the warmup, it's because you didnt pace the test properly.

ah, true.

I was posting concerning a TT effort, not a propper Coggan Style test.

Sorry

Yeah, I think it's a mistake to call the 1' and 5' in the Coggan protocol a "warmup."

There's plenty of debate around estimating FTP with this method and others though...

Personally, I've had better luck doing a dedicated 5' test. Then doing a 20' test on another day (same week), and plugging both numbers into Monod.

My ideal warmup for a 20' test is:
-roll out of driveway at 500-600W and hold for a minute
-recover for a minute around 200W
-target power for a minute
-two easy minutes to start line
-test

^^^ so if you are not doing a 1 and 5 minute "all out" effort prior to your test, are you concerned that you are "too fresh" for the FTP test? So you just do a regular warmup prior?

I just do a 15 minute warmup up to SST then the test. I get the same results as I do using the coggan method but not as decimated/painful.

Honestly I believe good testing is all about good pacing or knowing what you can or can not push for 20 minutes. I have seen way too many people either hold back too much or go out too hard. I believe Coggan's method is designed to address those that tend to go out too hard.

Man is that Fuller or Austin to the right of you in your new avatar? Almost looks like Sherman Park last year.

this makes sense, but if this is my 2nd test using the ptap (botched the first one), and I'm not sure if I have the correct FTP to produce an SST number because I didn't do the 5 all out part. I just warmed up for 15 minutes, did 1 minute as hard as I could, then the 20.

LOL! Yeah that was Sherman last year and my first race in the 5's. Had a blast. I think TQ won that one.

In my case, it's not an FTP test, it's a 20' test. I use the 5' and 20' numbers (from different days, fully fresh for each) to come up with an FTP estimate through Monod.

Honestly, I haven't cared what my FTP was since about last March. I'm able to train in zones off of feel. Right now, I'm sure I would test at around 335W, and I base my workouts off this number. Seems appropriately painful

^this. People get all hung up on protocol, when what you need is consistency, both in testing and in establishing training zones from that testing. It doesn't matter if you do an 18 minute test and warm up by having vigorous sex; keep doing it consistently that way and you'll be fine.

Actually, I think I may have just invented my new test protocol..

Win

kendalIF, very well said.