Personally i also doubt about my ftp test result.
For the 1st time I did the test, I choose the 20 min one. I didn’t go for the ramp test before that and I may have set a higher ftp than I should have and so the warm up may consume more energy than I suppose to. During 20 minutes, I am pretty conservative as I’m afraid I’m unable to complete the test and fell down, so I stay at a pacing like i did in a whole-day ride at almost 15 min. Only during last few minutes I raise the power a bit.
After the test, it’s like I just did a workout, and feeling even easier than a tempo ride. I got 138 at the end at 2.4w/kg. A bit disappointed but accept it as I didn’t have any hard ride or training for a long long time.
But after that i put 160 for every training session. I didn’t put 138 as I am afraid it may be too easy for the training. Heart rate is usually under 160 for most sessions. For foundation session with a lot of zone 2 ride, HR was usually under 140.
For the second ftp test, I did the same 20 min version after 4 weeks, but it was taken after the day of hard session (100 KM ride + some weight training), my legs were tired actually. And then i forgot to lower the ftp value to 138 for the test and set at 160 as usual. For the 20 min test, this time I do it like a interval, unlike the endurance pacing in last time, yellow, green yellow, green like this and a bit red zone at the end. Finally got the result of 144 in the 2nd test at 2.6w/kg.
So the question is, should I still put 144 for the rest of training? But it would make the last 2 weeks of 6 wk FTP builder plan even easier than my first few weeks.
I’m just wondering the approach of other people do:
- Put the tested FTP no. regardless of the physical status during the test, or
- Put a ftp figure that you target to achieve, which maybe 5% higher than your current ftp (e.g. my friend ftp is 18X and she want to get 200, so she put 200 ftp in every training session, and I’ve followed her approach)