Your FTP improvements

Started off with a ramp test showing 183W and now 13 months later the ramp test said 228W. I have stuck to the training plans about 2/3 of that time. First half year LV and then MV. 58 years old, 184cm, 81Kg. Some running and cycling about 1-2 times per week about five years but before that no training background at all.


2017 did SS1&2 MV, Sus Build MV went 220W to 278W
2018 mostly off due to children
2019 low volume 200-250 TSS/wk 30-45min workouts with some gym 245W - 264W
SS1 MV 3 weeks 269W
SS2 MV 4 weeks 287W - 18W or 6.6% increase in 4 weeks

Now i fear the Build phase. They will have hard anyway but jumped 18W in 4 weeks! Should be happy

My aim is 300W+ and 74kg for 4W/kg min by June. Currently 287W @ 75.5KG c 3.8W/Kg
All ive done is MV and kept the consistency. I am amazed at the progression. TR has been so good for my training.


lol why don’t we see you crushing it on television up alpe d’huez?

I started Interval training this past October before I ride a lot but not structured.
I started using TrainerRoad on 12/01/2020.

August 2019 (Road Season) : 317W@77,5kg - 4.09w/kg (FTP)
October 2019 (start Interval Training): 311W@77kg - 4,03w/kg (FTP)
January 2020 (Start TR SSB1): 325W@76,5kg - 4,25w/kg (FTP)
February 2020 (Start TR SSB2): 344@75kg - 4,59w/kg (FTP)

I’m super happy with the results so far, Let’s see if I will continue to improve… :crossed_fingers:


Shifting from SSBMV2 to plan builder so ramp tested again. Up 13 watts so pretty happy about that. Compliance wasn’t as good with this block and had some work travel that threw things off a bit. Most recent ramp test puts me at 3.4 w/kg if the virtual power is accurate. On we go…

Results to date
Nov 5th 2019 - Ramp Test entering SSBMV1 - 247w
Nov 13th 2019 - Added +3% as workouts felt light - 255w
Dec 30th 2019 - Ramp Test entering SSBMV2- 272w (+6.6%)
Feb 19th 2020- Ramp Test entering plan builder- 285w (+4.8%)


June: 307 (@ 4.87 w/kg)
August: Eating
September: 251 – joined TR (3.53 w/kg)
October: 271 – SSB LV1 (3.93 w/kg)
December: 286 – SSB LV2 (4.25 w/kg)

January: 305 – Sustained Power Build HV (4.36 w/kg)
February: 305 – SSB HV2 + Kolie Test (4.57 w/kg)
Spring: N/A – Sidelined
Summer: 270 – MAF/Z2 long rides (3.9 w/kg)
Winter: :skull_and_crossbones:

One day in February: 220 – 20min Test (3.0 w/kg)
A different day in February: 240 – Hour Record (3.3 w/kg)
To be continued…?


Age: 34

Started structured training after 2019 season on december 2019.
Started riding more-‘seriously’ since 2015 (first granfondo: 3Ballons).
I rode a lot before using TR, but without structure: Weekend Warrior, Zwift races, etc…

02/01/2015: 260 (@4.1 w/kg) - 20 min test @ 63kg

02/01/2017: 255 (@4.1 w/kg) - 2min test @62kg

01/01/2017: 286 (@4.6 w/kg) - 2min test @62kg

04/04/2019: 286 (@4.6 w/kg) - 20 min test @62kg

11/25/2017: 292 (@4.7 w/kg) - 20 min test @62kg

11/21/2019: 285 (@4.7 w/kg) - Ramp test @ 61kg

// 2/06/2020: 290 (@4.8 w/kg) - Zwift Race best 20min 306w x 0.95 @ 60kg

2/18/2020: 303 (@5.09 w/kg) - Ramp test @ 59.5kg

Preparting for Maratona dles Dolomites on 5th of July 2020.

Target: ~59kg @ 320 (@5.4w/kg) - but don’t know if my body and training load can get me there.

What I forgot to mention:
I eat 100% plant based since 11/2017, train a lot after a 16h Intermittent fasting period (mostly 1h TR workouts).

I did a test at the univ which concluded that my quads were way more powerfull than my hamstrings. Also very very short hamstrings. Been doing yoga (stretch) and gym since 10/2019. It feels like a major improvement. Also saddle soreness has been gone since a few months. I’m more flexible than ever.


Great effort, I`m actually at 70kg, FTP 299 Watt --> 4,2 W/kg


Thursday, Feb 20, 2020
Tuesday, Dec 17, 2019
Tuesday, Nov 5, 2019
Tuesday, Sep 24, 2019
Saturday, Aug 31, 2019
Tuesday, Aug 13, 2019
Tuesday, Jul 9, 2019
Tuesday, Jun 11, 2019
Tuesday, May 14, 2019
Wednesday, Apr 17, 2019
Sunday, Mar 3, 2019
Monday, Dec 10, 2018

And even with the best FTP test I’m bit disappointed that I did get a bit better score. I was doing the the rides and being consistent. At the end of the recovey week we went to the cottage for the weekend so I skipped the last recovery ride. And during the weekend I got my other leg sore from squatting while starting fire to fireplace etc. Had to postpone the ramp test from tuesday to today. So I took almost week of from riding.
Well this is just a rant that I wanted to post somewhere.
Now lets get going with the General build MW.


I had almost one month off the bike between late December and late January as I was away on honeymoon. When I left my FTP was 309W, on my return it had decreased to 300W (did a lot of hiking on honeymoon which seemed to limit my losses). Did another test over the weekend after a 4 week base block and hit 310W! That’s my highest FTP in almost 2 years. I have a four week build block ahead and then the racing season starts. :muscle:


December - 140 (1.7 w/kg)
January - 166 (2.1 w/kg)
February - 211 watts (2.8w/kg)

I’m also down 26lbs, and Jan to Feb was a different bike.


Great gains :slight_smile:

Quite happy after my first ever proper structured training block, should have done it ages ago :rofl:

Just finished SSB MV1 (technically only did 5 weeks due to being sick for 1 whole week) and managed to gain 18W, or around 6%. Not looking forward to the increase in intensity of U/O though, they’re basically VO2 now :sweat_smile:

Age: 34
Weight: 92kg / 203lb
Height: 185cm / 6’1

24.02.2020 - 320W / 3,48W/kg (92kg) - start of SSB MV2
13.01.2020 - 302W / 3,21W/kg (94kg) - start of SSB MV1
07.01.2020 - 290W / 3,09W/kg (94kg) - 8 weeks fully of the bike, hence the big drop
11.09.2019 - 315W / 3,42W/kg (92kg)
05.08.2019 - 314W / 3,49W/kg (90kg)
08.05.2019 - 309W / 3,40W/kg (91kg)
20.04.2019 - 301W / 3,27W/kg (92kg)
27.03.2019 - 295W / 3,17W/kg (93kg)


24FEB20: 236W

I didn’t feel up to it today but still some improvement…


I’m pretty happy so far. After six weeks of SSB LVI, completing all workouts on a schedule of Tuesday, Wednesday, Friday due to my odd work schedule, my FTP increased 6%, from 194 to 206.

Then, I fell off the bandwagon. For about 6 weeks in which I was trying to do SSB LVII, I only got one or two workouts done per week, and one week did none. But, still, I did see a small improvement, another 2%, from 206 to 210.

So, in total, over 12 weeks of first doing base religiously, then doing base half-heartedly, I did see an overall increase of 8%, from 194 to 210.

I’ve re-dedicated myself, and got every workout done the past two weeks since my most recent FTP test. I used Plan Builder, and it actually put me on SSB LVII, which is great since I didn’t get all of those workouts done!

Why did I fall off? It’s probably multi-factorial. One, work. On top of my full-time job at the hospital, I also teach half-time at a university. And, guess what, when school started back up, I fell off! Two… just a matter of willpower. I’ve heard before that many people fall off of diet and exercise plans after about five weeks as their willpower wains. I guess that’s why you’ve got to really try to make it more of a lifestyle change than just a “thing I’m forcing myself to do for now.”


Dec 5, 2019 - begin SSBI - 259
Dec 31, 2019 - begin SSBII - 264
Feb 13, 2020 - begin build - 257



Low, medium or high volume?

Which particular plans have you been using during these dates if you don’t mind me asking :slight_smile:

  1. I started with 4 weeks of Base - Sprint Triathlon - Mid
  2. Then I did 6 weeks of Base - Olympic Triathlon - Mid
  3. Took 2 weeks off to give my body rest as it was the first time ever I followed a training plan
  4. Started Base - Half Triathlon - Mid, but after week 4 I got the news that the local race I wanted to train for was canceled, so I switched the other 4 weeks of the block to Base - Olympic Triathlon - Mid again.
  5. Took a week off during Christmas and New Year
  6. Started 2020 with Plan Builder which gave me again 5 weeks of Base - Olympic Triathlon - Mid
  7. So at the moment, I’m in my 3rd week of Build- Olympic Triathlon - Mid for the first time and added a weekly strength training session in the gym too.

I do try to experiment a lot (switch days, switch gym sessions, replace workouts) as my real goal is in 5-7 years and not my first year of training. Not sure if I’m doing the right thing but it sure feels as if it is working.

I hope this helped a little.

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