Just did my first proper FTP test… and I was REALLY anxious before hand!!! – Page 2 – Bike Forum

DrP · 2021-10-21T13:36:58Z

My previous FTPs have all come from racing on Zwift. I know it’s not the ‘best’ way of getting an FTP as it involves a lot of standing up, sprints, and power surges. Not really sure why, but the thought of a proper 20 minute FTP test really scared me! Like, I wasn’t sure I’d have the staying power to really give it my all for the 20 minutes! AND..when you’re racing, the hurt is all part of it.. I thought I’d feel daft just me in my kitchen, grunting and gurning away!! Anyway… My previous (when I was fit, and taken from a race) FTP was 301 watts, and I reckoned I’d probably be at about 270-280 given I’ve been ill/had my balls chopped off etc… I did the Zwift ‘full FTP test’ and dropped the bias down to 90% (because in it it uses your current FTP ..so I knew the ‘pre FTP bits’ would probably be too much!) and gave it a go… I read up a bit about the best pacing strategy, so thought I’d aim for 280w for the first 5 min…. Then 290-300w.. It was tough - not just physically, but the temptation to call “F this I’m off” was always there!!! Anyway..I did it, and am please I did as it’s not TOO bad… Averaged about 293w, so gave me an FTP of 277… pretty much what I felt i was at! I think I’ll sign up to another zwift training programme, and have a go at the FTP test again every 6-8 weeks or so, just to see how I get better.. I reckon I’ll improve due to both fitness, but also practice. So..if you were like me and a bit afraid of an FTP test…just give it a bash..! DrP

10

Posts: 1506

Full Member

I have a weird mental block when it comes to FTP tests. In training on Zwift I can hold above my current FTP pretty well for the duration. But when I do the FTP test I lose the will to hold it. I get to the end of the FTP test and have plenty left in the tank. I'm a big wuss I guess.

Posted : 28/10/2021 8:48 pm

mjsmke

Posts: 4389

Full Member

Everyone's so different. My FTP is only 205 but I only weigh 59kg. My sprints are 600 Watts or bellow, which is not much at all but still over 10 Watts per kg, so good on a hill but rubbish on the flat. Also the slightest headwind and I have no chance with such low power.

Posted : 29/10/2021 1:00 am

oikeith

Posts: 2681

Full Member

Going to use my trainer to add two indoor rides per week, one of these will be recovery-ish, zones 1 & 2 for power and between 30-60 mins, the other session I am not sure on and have spent a lot of time watching rubbish youtube videos and reading articles online but have got none the wiser, I want to improve both my hill climbing ability and sprint power for winch and plummet MTB.

Is it wise to combine doing 20-30mins just below FTP (sweetspot) then after a recovery period go into doing short sprint intervals above FTP? will mixing these two hamper the results? or should I split these sessions and see if I can add a 3rd session per week in or alternate each week between them?

Posted : 01/11/2021 1:04 pm

Forum menu

[Closed] Just did my first proper FTP test… and I was REALLY anxious before hand!!!