Threshold Progression

[Bigpikle]

This thread might be a good start for the testing ideas - its a HUGE read but basically what you need to know is in the linked article and there is a TR Team you can join where Alex has already created custom workouts for the tests themselves…

Kolie Moore's FTP test protocol

I’ve seen some mention of this in some other threads, but I’m wondering who here as done one of Kolie Moore’s FTP test protocols, and how it worked for them. I’m thinking of giving one a try and wanted to gather other’s experiences and how they constructed a workout based on his descriptions. In particular, what would be a ‘gradual’ increase in power for the baseline and progression 1, which is what I would be experimenting with.

Basically ride at about 95% of your expected FTP for 10 mins and then ramp up to 100% of your target FTP and ride until your legs fall off Its a great threshold workout anyway!

Idea being that if you have a TTE of mybe 35 mins (which he reckons a lot of people start around), then doing 2x30m is probably a good session, but if your TTE is already 50-60 mins then 2x30 @95% is not really going to create any overload and you need to go longer or work at 100% etc. From what you said about sustained power being a weakness it might be worth increasing intensity slightly to just under 100% and focussing on pushing the TiZ further beyond your TTE - but test first and then in a few weeks to set a baseline and measure progress.