The recent thread about the last 1 minute of the ramp test (Fun with TR training analytics...what's this number for all forum members?) and how long you can hold it got me thinking. One goal going into this winter block is not only to raise my FTP, but extend the time I can hold FTP efforts in an attempt to get close to holding it for an hour or at least increase my 1-hour power. So I thought of two metrics using your power duration curve: longest time at current FTP, and 1-hour power as a % of current FTP.
For me:
FTP 301W
Power duration for 301W: 24:20
1-hour power/FTP: 271/301 = 90%
Which makes me realize I need to get better at holding FTP efforts. Interested to hear other peopleās numbers.
My best (doing a few zwift races over the past few weeks) has been 92 percent for the hour, but Iāve done like 93-94% for 50mins in a couple of events, and 95% for 40mins. I wanted to get as close to 100% as I could, but it wasnāt to be. But Iām still happy with staying high for the hour.
Last year I held my current FTP (249w) for 45mins in the middle of chemotherapy. This year I have only held it for just over 42mins. For an actual hour, I did just 3w less than my FTP mid chemo last year and this year 22w less. I was definitely stronger mid chemo
Nah. I go much over FTP and I pop pretty quick. FTP is (was, off-season is real) at 255 20 min is at 270. And it doesnāt really matter what my FTP is at the moment because Iām not really doing any threshold work. Hopefully bags of z2 and strength work during the off-season shakes enough things loose that I can bump the FTP a bit and rebuild the TTE.
O lordy. You are going to have a lot of success. I mean, if you do the work and remain consistent.
Itās gonna be a blast when everybody thinks your ftp has stalled out but you ride them off your wheel. Then you can screw with their heads at the coffee shop while you faux complain about how your FTP has really hit a plateau.
do sustained power build and 40k tt specialty. I did and by the end I did workout unicorn -2 (over 98% for 1hr). Retested shortly after and gained ~4% on FTP.
@CaptainThunderpants back in March I did a 20-min test at 256W average power (and 252 for 23:01 because of false start). From the past I know 95% is a good estimate, so 256 * .95 = 243W FTP.
Then partly because of the false start, 9 days later I went out to verify that estimate and ended up doing 51:42 at 244 NP and 243 average. That was pretty much done on feel and 2nd half was right at my threshold HR (another confirmation I paced it right).
304W FTP, based on highest average power for 20ā (320W) in a 23ā30" Zwift TT on Tempus Fugit.
Averaged 317W for the entire duration (had a mental dip after 20ā but ramped up again for the last 1ā30" haha).
A week later I did a 67ā āroad raceā on Zwift and averaged 285W, 292W NP. Went early at 5-600m to go and held 550-600W to the line. Wasnāt all-out for the entire duration because of tactics and group dynamics. 295-300W should definitely have been possible if needed.
So you honestly believe that everyoneās ftp is the same percentage of their 1 min max from a ramp test? That is just a starting point, and the evidence here suggests it is set too high.
So you mean the ramp test may not present your ftp?
I have been doing 20mins tests for 2 years to see my ftp. But this season i will try to do it by doing ramp test (easy to repeat and less demandinā etc.). But if it is not true estimation, then i should go with 20 mins again.
