Take your best 1 minute power from your last ramp test. Now go to your ‘personal records’ page and place your cursor on the right hand side of that chart…move the cursor from left to right on the chart until you see the 1-minute power number from your last ramp test…
What’s the duration? In other words, what’s the longest you’ve ever held an average power that equals the best 1 minute power from your last ramp test?
Just under 2 minutes. Even Andy C calls me a noob for 5seconds and 60 second durations. But I am not ashamed.
My aerobic self starts to shine, according to intervals.icu, immediately thereafter, and even Andy C thinks I’m a cat 3 by the 5 minute power profile… And I can’t think of any recent time I’ve ever gone all out for 5 minutes… the 5 minute blow out before a 20 minute FTP test is the highest value I can find.
What does this tell me? Well, that I’m probably not a sprinter, and certainly not a false flat sprinter, but that I shouldn’t be all that concerned on race day about hanging with the group.
Oh, hell, I’ve got Palisade tomorrow, and it starts with a 3 minute SS warmup - I should probably aim for 135% for those three minutes, right? Then roll into the long overs with short under?
The ramp test has stopped working for me for the moment. My last one sucked even though I’m powering up the steep streets in my area and finishing workouts at 15-20w above.
For context I was not a cyclist for 20 years so my legs have had to adapt over the last 3 years. This means lots of noob gains that throw off numbers.
Last ramp was 215 on the Neo2. I hit 226 at the beginning of the recovery week and the threshold workouts feel good at 230 so I’ll go with 226. 226÷0.75=301w.
2019 leading into XCM races came up with 5:25 minutes. Stuff knows what it matters.
214 NP and 181 AVG for just shy of 5.5hrs was what put a smile on my dial.