I agree. I’m starting out with shorter efforts. Almost 2 years off the bike and being very cautious with my hamstring, I didn’t want to start out with really long efforts. I felt a little burn in my quads but far from what I would expect. Just looked at my max HR, it was mostly in the mid 130’s and low 140’s throughout the intervals. Seems low? I’ll play with the calibration and go from there.
- Impossible to say without knowing your max HR.
- Regardless, that is a relatively low rated VO2 level workout, so it will not likely be one of those in the ‘punisher’ level where you think you will never catch your breath. Other workouts in the 5+ level range would likely hit the feeling you mention.
Last I checked it was 190.
That’s a similar max HR as me and I associate high 170s into 180s with VO2 max… Threshold around 165-170. Although I did 1hr @ 183 in a Zwift race last winter… nasty.
Obviously everyone is different etc. but even for an easy VO2 interval, 140 if you’ve a max of 190 sounds not at all like VO2 max to me… I did Baird -2 earlier tonight and mine topped out at 177 right at the end (it was meant to be achievable, and it felt achievable).
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I would check calibration before doing anything else. No point in what ifs when that is in question.
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my sister bought an Saris H2 and started training with an FTP around 90W. I spoke with her a lot at the time, and she didn’t say anything about spinning out or the app pausing. She preferred the H2 over her rollers because it was safer (no chance of falling off).
Like others have said, vo2max intervals come in a lot of different forms. The classic 3-min or 4-min or 5-min should be done where you struggle to complete them at whatever power you can repeatably do. Your FTP is not the best way to set intensity of vo2max intervals, however if you are in the bell curve then 3-min intervals at 120% is a good starting point.
For myself, consistently doing 5+ hours/week of zone2 endurance work is better preparation for 3-min vo2max intervals (versus preparing by doing TR SSB MV). In other words, doing more boring zone2 work I can go above 120% on 3-min vo2 intervals, while doing TR SSB I’d end up doing 3-min vo2 intervals at something like 110-112%. FWIW.
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Gold, you’re my hero
@Lennyeddy some VO2 workouts are ‘easier’ than others. I find Baird-3 to be on the easy side of VO2 workouts. You are unlikely to find any of your scheduled VO2 workouts all that difficult…but you’ve got some threshold workouts that will probably challenge you…and some of the anaerobic stuff on your schedule can be tough for some riders.
My advice is to ‘walk down the hill’ for this first little bit of the schedule. It can creep up on you if you make every single workout in the first couple weeks a ‘stretch’ workout. Then when the training load starts to creep up as the workout plan naturally does you can be in a hole.
If you get to Bear Creek and it feels like tempo consider bumping up your FTP a little.
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So, I calibrated and retested. My FTP is now 125. So, still lower than most peoples cool down wattage. My workouts are feeling more intense with the new FTP. What I don’t understand is, I have a couple of riding buddies who’s FTP is in the low 200’s, that I easily out ride/faster/better endurance on the trails. I’m a MTBer. Does size matter (pause for jokes)? I’m 6’ 152 and my buddies are more like 6’ 210+/-. How does FTP translate to fitness/speed/endurance, etc… Probably too broad of a question. Anyway, just kind of scratching my head. Guess I’ll forget about and train. Maybe I’ll make a jersey that says my FTP is 125 on the back so guys will wonder how I’m passing them. Or know why they just passed me.
That’s a big enough weight difference to account for a lot of that Power difference.
I can’t really comment on the accuracy of the wattage etc. Seems like if you’ve calibrated etc it should be accurate 
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Your power to weight is far better theirs. In everything but a short flat sprint, sometimes, a rider with a better power to weight usually wins. I’m far weaker than most of my mates but I am far lighter too so over the course I usually can take them.
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In cycling they usually talk about watts/kg. Rather than do the conversion, we’ll use watts/pound.
You 125/152 = .82
Friends 220 / 210 = 1.05
Either your friends are lying about their FTP (probably) and weight or you still haven’t truly tested your potential.
In the end, don’t worry about actual numbers. Just follow your plan, get faster, and keep dropping your friends!
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Because you are a FREAKIN’ MONSTER!! Just continue to train & improve your power output…being faster than the other riders is already the goal.
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FTP’s can be crude at the very least. Some folk overperform in certain tests and get a good estimated FTP but can’t actually sustain the power over a longer period, so its not their actual FTP. I seriously doubt I could have achieved my estimated FTP from best 20mins test for an actual hour.
Position and technique can also make a mockery of FTP’s; I am putting out a bit less watts this year but going relatively faster after a bike fit sorted out my position and hopefully made me smoother too.
Also as said earlier power to weight ratio will rule in most cases, rather than raw FTP.
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