I wanted to do a workout today as an FTP calibration effort while still being a workout first. I did a 2x20 at 104% of the FTP I’ve been training with. Effectively this is #6 of the Seven Deadly Sins.
“the seven deadly sins…
…er, ways of determining your functional threshold power (roughly in order of increasing certainty):
- from inspection of a ride file.
- from power distribution profile from multiple rides.
- from blood lactate measurements (better or worse, depending on how it is done).
- based on normalized power from a hard ~1 h race.
- using critical power testing and analysis.
- from the power that you can routinely generate during long intervals done in training.
- from the average power during a ~1 h TT (the best predictor of performance is performance itself).
Note the key words “hard”, “routinely”, and “average” in methods 4, 6 and 7…"
Today: (2x20 at 180W in ERG and RPE 8/10 or “Very Hard” ending with something left in the tank)
Last FTP type effort 45 minute test in August: (1x45 in slope and RPE 9/10 of “Extremely Hard” not a lot left in the tank was really glad for this one to be over)
I’m very pleased with this and think I’m getting better. I’m confident I could have held the 180W for ~ 40 minutes if I had been sufficiently motivated. I think 180W as FTP should be ok for my 90% sweet spot intervals.
Dave