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What FTP Number to use...

scott dinhoferscott dinhofer
in General Training Discussions

My last test a few months ago indoors on the drainer was SWAG'd to 220. I think this is a very good number. I am hitting the intervals inside at 1.000, but it is very very hard on the 4th set of a 8/10/12/10 progression.

 

today i tested outdoors and hit 230, might even have left a watt or two out there!! question is this, should i do my indoor workouts on 220 or 230? If i should do indoors at 220 and outdoors at 230, should i make th adjustment in the Joule before every ride so i am looking at accuratey numerology during my ride?  should i also change it in WKO+ before each type of ride? 

what is the downside to always changing it? i know there is something dealing with the averaging for the month, etc....

Comments

  • cgres123cgres123
    Hey Scott as you said your test a few months ago was 220... months ago ... I'm sure you earned your 230 ... now go feed the monster and don't switch up. As they say work works and it did now for the 240 push...

    Move it on down the road !
  • Peter GreaggPeter Greagg
    x 2 what David said.
    Besides Scott, its only 10 watts difference in the two versions of your Z4.
    When I got deep into my IM training last season I couldn't hit most of the Z4 intervals (presumably because of tiredness) and was happy to see an IF of 0.9 on those sessions.
  • Al TruscottAl Truscott

    Two questions here:

    1. What FTP should I use on the trainer if I can do 230 outside, and but only 220 inside? For me, I use the FTP specific to the arena - so my numbers are an indoor FTP of 215 and an outdoor of 220 at present.

    2. Should I be changing my FTP in my Joule and in WKO to reflect the arean I'm doing the workout in? Since it takes less than a minute to do this, why not? Just make it part of the before and after admin work related to the trainer. IOW, leave your FTP in the Joule and in WKO @ 230, and change it to 220 just before using the trainer, then change it back right after. Same thing with WKO - make the change specific for the day of the trainer workout, then change it back to 230, using tomorrow as the date on which to start. 

    Anyway that's the way I do it. It makes my graphs in WKO look prettier is all, though. I think there is no real value in it.

    Alternatively, you could just use 230 as your FTP all the time, and accept intervals @ 0.95 IF when on the trainer as "OK".

  • scott dinhoferscott dinhofer
    All good,
    thanks al for your question specific answers.

  • MattAaronsonMattAaronson
    When I got a bump testing outdoors last year I did my indoor sessions mentally preparing to hit the low end of the new z4 (95%) instead of the high end (100%) which I was aiming to hit outdoors. Since 5% is less than the FTP difference of 10 watts you could do the same. I found it made me push even harder on the indoor sets to try to get to the100%. Btw, if your're tired at theend of an 8/10/12/10 progression, GOOD!!!
  • scott dinhoferscott dinhofer
    @Matt, Thanks!! all good stuff and helpful!! got a chuckle out of the last comment too!
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