Of course you can not gauge ftp/scaling by sweet spot workouts. Only use over-under workouts to gauge your ftp. If you’re not totally exhausted toward the end, your ftp/scaling is low.
For VO2max workouts, sometimes you need to increase the scaling a couple of percent, sometimes decrease, depending on your fitness profile. You should be “drowning” toward the end, like in over-under workouts.
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