Analyzing data from my first official FTP test

JeremyBehler

So I've been playing with my PT since getting it a few weeks ago.  I've been doing the first 8 weeks of the OS plan based on HR and RPE. 

I came in at 255 watts pNorm which was a bit lower than I expected, but feel like I executed fairly well.  I went out a bit too strong, but at the end of the test I had nothing left and my legs felt it all night.  The first internval had a 260 pNorm and the second had a 248.  The graphs looks pretty flat, without many peaks and valleys.  Is this typical or would the flat curves indicate I really wasn't as exhausted as I felt.



Also, my LTHR seems very low relative at 152 to other FTPs in the 255ish range.  Any thoughts?

I've read up on a lot of the Wiki information, etc but a lot of this is still Greek to me.

 

 

Keith Wick

For your first FTP test, I'd say you executed it pretty well. If you posted the the VI, and the segments of the test it would give us a little more info. As far as your HR goes, there are a lot of factors that can go into that measure so what do you mean by relatively low? Either way, go with the 255.

In regards to the other FTP's you've done in the 255 range, how long were the intervals, how long was the rest period, etc.?

Nemo Brauch

What Keith said. You didn't mention if you did your test on a trainer or outside. Given where you live, I'm gonna guess trainer in which case your graph should look pretty flat.

WRT Heart Rate- don't start confusing yourself now by trying to train with both HR and Power. You've made the switch to Power, so train based on that power number. Eventually you'll learn how to use the HR info as a metric to help you make decisions on race day, but for now- just ignore it.

Also- if you are trying to compare your LTHR to someone elses at 255 watts FTP - don't. That's comparing apples and oranges.

JeremyBehler

This is the first FTP test I've done, so nothing to compare against. I've just done some intervals based on RPE and took a look at watts which were often in the 260 range, but RPE as we know isn't very precise. I did this test in the basement as the snow as the winter here in Cincinnati has kept me off the roads since Oct.

I'll get the details off the computer tonight and post here to see if there's any other nuggets of insight.

Coach Patrick

Sounds like you executed pretty darn well. Get the data field for the intervals and cut/paste here for us!

William Jenks

Agreed about the HR, except that I think those who completely abandon it are throwing away useful data. My opinion is to keep on recording HR and being aware generally of where it is...and using it as a secondary indicator. If you are a little sick on race day or something and your HR is 20 bpm higher than it should be, then I think it still gives you a good backup gauge to use as a governor. Same with excessive heat on the run.

MoJoe

 I have found my FTP runs about 5watts below the segment averages... That is, if each of the 2x 20' ON intervals have a Pavg=260w, the 42' PNorm=255w.  Or, with my numbers, the 20' Pavg=273 and the 42' PNorm=268w.

 

YMMV,

Joe

JeremyBehler

Here are the three intervals in sequential order.  Thoughts from the experts?

 

 

 

GMAN 19030

You definitely went out too hard in the first 20' (but you already knew that). Watts are lower, speed is lower, cadence is lower. Try to flip that around with the second 20' being better than the first. I'm no expert and there are certainly many EN members much more in the know than I but try to do that first 20' at slightly higher than your old FTP and then use the last 20' to kill yourself. You could further break down the first 20' into smaller segments. Guesstimating your FTP the first time is tough. There has been some good guidance previously posted in this forum about how to pace the FTP test.

David Ambrose

X2 what Bob said. I think too great a variance in watts 1st interval vs 2nd interval. Not to worry though; it takes most all us several FTP tests to begin to dial in the pacing on the first interval. I like to shoot for no greater than a 5w differential. BTW, you got great strength pushing those watts. Nice work.

JeremyBehler

Thanks all....appreciate the input. I'm sure I'll learn more as I play with the data and get more experience on the intervals/tests and draw a more consistent output. Looking forward to seeing how much I can improve by week 14!