Answer: If your workouts are challenging but doable, that’s one of the biggest indications you properly estimated your FTP. When your workouts don’t feel like this, it’s time to make some changes.
When you first start your structured training with TrainerRoad, your first workout is a Functional Threshold Power (FTP) test. The results of your test will give you the best possible estimate of your FTP which is used to determine the appropriate intensity level of all your future workouts.
Without an appropriate estimate of your FTP, your workouts will not be optimized. They will either feel too easy or too difficult — striking the right balance is key. To know if your FTP is appropriate for your training, ask yourself the following questions:
Am I able to successfully complete the majority of my workouts?
If your answer is yes, there’s a good chance you’ve appropriately estimated your FTP. Here’s the catch though: completing a workout without failure doesn’t automatically assume you’re working with the best possible estimate of your FTP. If you’re completing workouts, but they do not feel challenging in the least, it’s a good time to question your current FTP. Your workouts shouldn’t leave you feeling shattered, but they should leave you feeling properly worked.
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Does every workout feel like a struggle?
There are workouts that are meant to be more challenging than others, but if nearly all of your workouts feel impossible to finish, that’s a good indicator your current FTP is not appropriate for training. Your structured interval workouts are meant to push your limits, but a properly designed workout done with an appropriately estimated FTP shouldn’t be impossible.
With TrainerRoad, you should never find yourself having to quit a workout. The sound, scientific principles we use to create our workouts and the fact that every workout is scaled to your personal fitness level makes each interval within reach.
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How could I find myself with an inappropriate FTP?
If you’ve determined your estimated FTP is likely either too low or high, take a look at where you pulled your FTP from. Some of the most common ways athletes find themselves training with a less-than-optimal estimate of their FTP are:
- They’re using the FTP they derived from an FTP test performed outdoors.
- They’re using an FTP from a poorly performed FTP test.
- They didn’t take a test and instead inputted a guessed estimate of their FTP during the onboarding process when getting started with TrainerRoad.
- They took more than a week off from training and didn’t adjust their FTP upon returning.
- They were sick and/or injured and didn’t adjust their FTP upon returning to training.
There are some trends you’ll spot with the above scenarios. If your circumstances have changed and/or you’re using an FTP for your indoor training that was derived from a testing format that is not consistent with your current indoor training set up, you’re likely going to find yourself with an inappropriate FTP.
When it comes to finding your optimal estimated FTP for indoor training, consistency with regards to testing is critical. Each time you test your FTP, especially the first time, all variables, including your environment (e.g., training setup) and source of power, should be the same. If anything changes, you should retest.
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The problem I have at the moment is that my FTP is fine for the weekend rides (both longer / lower intensity), but I’m barely able to complete the harder in the week rides (Tuesday and Thursday) even at 90%. This on Cross Country Marathon, Medium.
Makes no sense to me. I’ve always struggled a bit more with the V02 max stuff, but I’ve been using TrainerRoad for years and I’ve never had anything like that happen.
it’s likely you have your FTP set to high and you’re riding your weekend rides at too high a level. The longer rides should be borderline easy. From experience, you’re better off having slightly too low an FTP setting and completing the workouts than the other way around. Nothing prevents you from upping the % effort on the harder workouts if you find they’re too easy. Going too easy on an endurance ride is most likely not going to hurt you all that much.
I just did that as I was coming back from injury; marked my FTP on the lower side. Just did all of the workouts as prescribed and completed them all. Then re-did the test after 6 weeks and saw a 10% bump. Up’d the FTP and have been hitting all of those workouts as well.
The only thing a slightly lower FTP value is going to negatively affect is the ego.
It’s entirely possible, though it would mean I’ve lost 10% of my FTP out of no-where, which I really can’t explain. Thanks for the input.
Don’t chase the numbers. An FTP value is not good or bad and fluctuates daily, based on fatigue, nutrition, sleep, stress…I sometimes find myself adjust accordingly, daily… Even TR is a structured plan you need to play a little with it. It’s a tool, not a goal. Your fitness is.
There is no such thing as “an FTP for weekend rides” and “an FTP for high intensity ones”. As Chad used to say: “Things you struggle the most with is the thing you have to work on” and in your case that’s the high intensity (we all are) stuff. As Lee say: you FTP is likely too high. Adjust a few % in order to complete the HIT’s during the week.
It never get’s easier it only goes faster. (G. Lemond)
Richard,
Sorry to hear you’ve been struggling a bit to get through some of those sessions. :/
Are you experiencing this after successfully getting through all the sessions in the Base and Build phase training plans before the XC Marathon Specialty phase plan? Have you been experiencing any outside stressors that could be impacting your energy when it comes to training? How about your recovery — do you feel like you may need to move down a plan volume due to the workload?
Just a few things to consider, but it sounds like it’s worth speaking to your physician about this as well.
Let us know what you think!
I made it through literally all sessions on Base, Build and finally Speciality (all medium) before my event. I switched to 290 FTP at the start of speciality and whilst it was tough, I got through it.
If anything I’d have imagined I was actually higher than 290 FTP by the end of it… but yeah, for whatever reason I’m all over the place now. I definitely wouldn’t have thought it was volume. My weekly TSS was much, much higher (because of 8-10 hour Sunday rides) before my event.
Hi.
Why you juse 5 min rest effort insted of 10, like Andy coggan dose in «training and racing with a powermeter»? Will I got the same FTP number?
Thanks
Wondering if Trainerroad automatically adjusts FTP as you train. As you progress in your training. Do we need to take the FTP test.
Hey Marion!
Our training plans do not automatially adjust your FTP while you train unfortunately. We recommend FTP testing every 4-6 weeks to make sure that your improvements are properly measured 🙂
Cheers!
My FTP level seems to low. During a session today I was finding it hard to go slow enough to keep on the target but riding well above it all the way through 90 minutes. Is it a case of doing the ramp test again or can you change it manually?
You are more than welcome to manually edit your FTP, however, I would recommend re-testing your FTP with the Ramp Test since it sounds like you have advanced pretty far past your current FTP 🙂
Cheers!