I have been using zwift for a few rides before doing my FTP test yesterday. My ‘automatic’ FTP before the test was 230W, after the test it is 201W. When doing the test, I was pretty tired and legs were stiff going into it.
This morning I did an escalation workout based on my new FTP. Whilst I worked up a sweat I came out feeling like I still had loads left in the tank, like I only operated at around 70% capacity.
Do you think my FTP may have been tested too low and I should rerun the test when I am more prepared?
Thanks, I think this is where I went wrong. I didn’t know what to expect from the test; when to hold back and when to max out. I will do another one soon, hopefully get more accurate results
Do the ramp test instead. For most, albeit not for all, a good ramp test and a good 20 min ftp test give the same result. Doing a good FTP test, however, takes a lot of practice and knowledge of your capacity, how to pace your effort for you to last 20 min, no more no less, both physically and mentally. In a ramp test you just go until your legs can’t pedal anymore and it’s shorter and less of a mental game.
Ok I did my first FTP test last night Avg 127, I was sitting between 127 to 134 and the last 5 mins hit 170 on my indoor bike. I used a cadence sensor as well my bike has build in blue tooth speed,rpm,cadance etc and all show the same results. My VOX max is 50 and I do Ironmans so I’m fit ! I paced my FTP last night then gave it about 80% at the end. My heart rate was 143 hitting 152 at the end. Did I push hard enough for that score 127 avg ?? seems not. I go to OTF gyms alot and used there bikes after a 30 min treadmill and I’m hitting 290 max 310 watts. So WHT is going on. Any ideas thanks
Please say more about the equipment. Which bikes or trainers have you used - how is power being measured? There is a lot of inaccurate equipment out there and readings may be either high or low. Comparing to a power meter outdoors can help a lot. Heart rate doesn’t say much but you probably know your body best in terms of what’s a real effort.
Thanks Paul. I just brought the Garman power meter pedals so going to put them on my Tri bike and setup go for a couple of rides review the data then set them up on my indoor bike. I’ll also use a Garman cadance and speed meter to check against the bike equipment. I don’t trust the indoor bike at all. Thanks for the heads up I’ll up date in a few weeks then