Non FTP test - test
During todays 2 x 18 (4') + ( 2.5 on / 2.5 off) There is a period of 42 minutes where the NP is 245, my last FTP test was 240.
Should I up my threshold to 245?
0
During todays 2 x 18 (4') + ( 2.5 on / 2.5 off) There is a period of 42 minutes where the NP is 245, my last FTP test was 240.
Should I up my threshold to 245?
Comments
Hi Mike,
why would the numbers look higher?
If anything the fact that I only did 36 mins or real work in the 42 min period would makes me think that if anything the new number was infact low, (yep I know I was a bad boy over achieving on the 2 18 min FTP segments)
p.s. It's a moot point really as I've been travelling a lot for work and so 66% of my training has been in a gym on a stationary bike and treadmill, but hey you make do with what you have!
Robert
I agree w/ Mike. This sounds like an "NP buster" workout. Due to math calculations to obtain Norm Power, short periods of supra threshold efforts (VO2 work) can skew the NP higher than it would be otherwise and higher than you could obtain in a more typical threshold effort. They discuss this at length in the wattage forums on Google.
I'd leave it at 240 until you earn higher in a more traditional FTP test or risk some overtraining or at least some disappointment when you fail to hit your wattage gaosl in workouts.
Good luck!
There was no VO2 in the 42 minutes.
1st 18 minutes was VI=1 NP=AvE=254
4 mins easy
2nd 18 minutes was VI=1 NP=AVE=253
2 mins easy
Total mins =42
The VO2 work occured after the 42 minutes
work out was 2 x 18 (4') + 2 x (2.5 @ 120% / 2.5 @ 65% ) + 2 x 15 @ 85 %, (2")
18 + 4 = 22; 22 + 22 = 44.
Then I picked out the 42 mins starting at the beginning of the 1st 18 minute part.
Robert,
Ask yourself this question, are you comfortable holding 245 for your FT intervals? If so, go for it. If you think it's too much and affecting your ability to hit your other workouts go back to 240.
I think what you're seeing is that you're getting stronger, thus having 245 for 42' when your last tested FTP was 240.
Truth be told, your FT is probably higher than 245 if you you hit that number then did your 2.5's. IOW, if you did a test, you'd be wasted and unable to do the 2.5's.
When's your next scheduled test? When was your last? Looks like you're close to hitting your goal of 255.
Keep up the good work.
Dave
The whole accurate measurement FTP thing is an approximation.
The 2 x 20 test is an approximation
The NP measurement is a huge approximation. (Why the 4th power, not the 3.8th or 4.2th?). It has a pretty significant effect on the numeric result - not so much if you are doing the same kind of test (e.g., attempting to be even at 2 x 20 or even if you're trying to do 5 x 3 min or whatever), but it is really an approximation if you're comparing 5 x 3 min [at higher power] vs 2 x 20.
As a result, I personally would not use a high-power interval set as specific evidence for raising the FTP number because the FTP number is pretty precise (even if not accurate). I think Dave's assessment is better...if you think you're able to do the FTP intervals at the higher value, then you're probably good, and you can use this "test" as secondary evidence. In the long run, it doesn't really matter at this stage of the season if you think your FTP is 240 and you slightly "overachieve" your FTP intervals or if you think your FTP is 245 and you are just hitting them spot on. :-) Until you really are in race prep, you can SWAG the FTP a bit. The next legit test will set the peg for sure.
@Dave
I hit 293 & 291 for the 2.5 on & 152 & 146 for the off's, On should have been 288 off 156
I then averaged just over 90% for the 2 x 15 (2')
Nice work!