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Using WKO4 mFTP instead of real FTP test

Amulya ParthasarathyAmulya Parthasarathy
edited November 25, 2017 12:07AM in General Training Discussions
Team,
For those of you who use WKO4, what are your thoughts on using the mFTP calculated by WKO4 instead of a real FTP test? I've been using WKO4 for a few months now and I think the mFTP is +/- 2-4 watts from my real FTP.  What I've noticed is that every time I do a hard ride, the mFTP increases by a few watts. So my question is can I use that new mFTP number for the next training interval every time i see an increase?

Comments

  • Peter GreaggPeter Greagg
    @Amulya Parthasarathy
    IMO, WKO4 does an excellent job of estimating your FTP — far better than just taking 95% of your best 20 minutes power.
    However, WKO4 must have maximum efforts at 5 seconds, 1 minute, 5 minutes, and 20 minutes before its mFTP can be considered accurate.
    If you don't want to test at all those durations, almost as good is doing a 5 minute and 20 minute test — in this case, IMO, mFTP is likely to be within a few watts of your actual number. Certainly good enough to set your Zones.
  • Amulya ParthasarathyAmulya Parthasarathy
    edited November 26, 2017 12:25AM
    Thanks @Peter Greagg. I just did a hard outdoor ride this morning and WKO4 and TrainingPeaks gave me 15 Watts bump in my mFTP/ threshold. I’ll take that instead of doing my FTP test on Tuesday. 
  • Peter GreaggPeter Greagg
    Sounds like a plan! And nice work on the FTP bump. Now enjoy the new zones  B)
  • Gordon CherwoniakGordon Cherwoniak
    @Amulya Parthasarathy There are many ways to get an FTP estimate.  For me I've always been an advocate of doing the test but that's more for developing the pacing at almost maximal efforts.  If it were me I'd use the mFTP number as a guide to try and see if I could push that number up to 16 or 18 watts increase with the 5/20 test.   Also what workout are you substituting for the very hard efforts of the 5' and 20' test? In any event nice work, 15 watts is a significant increase and you will feel the new zones. 
  • Gordon CherwoniakGordon Cherwoniak
    Popped over to slowtwitch and found this thread with discussions from Andrew Coggan who is part of this.  Given the amount of work at maximal effort, FTP work and V02 we are doing in the OS you should have a good estimate of your FTP.  My previous statement stands, as I'm most likely a glutton for punishment I'd still try and see if I could get 16 or 18 watt increase out of a 20' test.

    http://forum.slowtwitch.com/forum/Slowtwitch_Forums_C1/Triathlon_Forum_F1/WKO4's_Power-Duration_Curve_Model_Fundamentally_Predisposed_to_Underestimate_Power_Output%3F_P6476332/?page=unread#unreadhttp://
  • Amulya ParthasarathyAmulya Parthasarathy
    @Gordon Cherwoniak Thanks for the input. That was a good article. Just want to add some background. I had lost some fitness before starting the OutSeason. When I started the OS, my FTP then was about 215 which is about 15 watts lower than what I'v normally exited my my previous two years of out-season. I usually exit the OS around 3.3 W/kg. With this ride yesterday my peak 20" average was 245 watts and peak 30" average was 242. I'm assuming that after the ride yesterday ( http://tpks.ws/6d9D5 ), WKO4 used the new 20" power to calculate the new mFTP of 230 which is about 95% of 245 watts.

    I feel quite confident that I can maintain my training intervals with the new FTP for two reason. The first being that I actually was able to maintain 242 watts for 30" outdoors. And the second because a have trained with an FTP of 230 before. With that said, there is no doubt that I will feel the pain in my workouts going forward with a 15 Watt FTP bump. With the previous FTP tests, I've always gained an incremental bump of 7-10 but this 15 watts is no doubt quite big.

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