How short should these efforts be? My 2min power at the moment is only slightly less than my all time high but below that my recent bests are much much lower than my all time bests
I’d do 30 seconds, 1 minute, 3 minutes, and 5 minutes, then look at the normalized residuals and see if there are other areas you should test.
Thanks I recently set PBs for just about every duration > 2min (except 60min), maybe I should try for a 1 min all out and hope my mFTP doesn’t decrease too much 
I use WKO5 and do the Kolie Moore style long format FTP test (usually 35-40 minute effort). After that test WKO5’s mFTP is usually bang on with the FTP test. I don’t find that shorter efforts influence it that much. I do try to keep the model fed somewhat by looking at what the normalized residuals chart needs.
Man, that seems backwards to me. FTP is primarily an aerobic metric. The shorter the interval you are using the estimate your FTP, the more you are bringing anaerobic contribution into the picture (which varies so much by person that percentages are guidelines at best). The longer your “test” effort, the less the anaerobic contribution can skew the number.
As an athlete who focuses on long sustain efforts/events, I find that long intervals (multiple hours) serve a much better proxy for FTP compared to short stuff. I never have a reason in training or events to do a 5 minute or less “all out” interval. Even if I’m doing vo2max work at 5’, I’m doing multiple intervals and that makes it quite a bit lower than a 5 minute max effort.
-21 W for me 
I have a rest week 
but I think that was also the best time for going all out for 1 minute
Or go all out for 30 mins and report back.
Yeah maybe those who want to target 4W/kg, must report on the duration they are able to hold it. Then a league table of their actual performance can be drawn up others targeting 4W/kg.
My coach uses critical power so he asks me for 3-5m and 12-16m efforts quite regularly - I liked by the way.
With these efforts done, intervals and WKO5 pretty much are spot on, which is also aligns with critical power model. I’m not 100% sure but I believe wko5 is basically a critical power model, isn’t it? Intervals I know I can set the curve I want to use.
Definitely. If you think of FTP as having a power and a time component then you can multiply them together to get a nice ‘work capacity at FTP’ metric.
Yeah, I still don’t get it. It’s probably because I personally see ftp being underestimated in intervals.icu because I don’t do max efforts on short stuff. This chart below illustrates the issue very well. My focused efforts are all greater than 1 hour, so I don’t appear to really get “credit” for those. Intervals pegs my FTP at only 289 and the only reason it gave me that was because I did a 60’ interval at 289 (which was high sweet spot, not threshold). If you believed the 289 estimate, my 3 hour power is around 95% of FTP (a bit of a reach). I guess my point is that you can definitely overestimate FTP from short efforts where anaerobic can be a decent amount of the contribution. You get out over an hour and anaerobic becomes such a small percentage of the contribution that it can’t sway the number.
Am I correct in assuming the exact duration isn’t that important as long as it’s all out and somewhere between 12-15 minutes and 1 hour? (After 12minutes my to around 1h my mmp is at or below my pdc) and that targeting normalised residuals will not increase my mFTP but only the confidence of my pdc?
Since we’re doing so well with the watt side of the equation….what about the kg side? Weight in the morning? In underpants or ?? Weight before the ride in kit? Does this include the helmet? Weight just before the ride nude? In shorts? Weight of rider and bike? After a big poo or before? Lightest weight recorded in the last month?
If we’re fighting for hundredths….how is it?
Joe
Exponential weighted average of the last 42 days. 
I wear a helium puffer jacket after a fluidless long treadmill run in a sauna when I weigh myself and time it to coincide with incoming gravity waves from colliding black holes.
I cycled away my long duration residual, but only +3W to mFTP and +7m to TTE. So still down 18W (needed 43m @ 251W but managed 65m @ 251W and I didn’t even feel like dying. Guess I have done many vo2max, threshold workouts and even sweetspot workouts that felt much much worse). I guess if I tackle my medium duration residual I could increase my mFTP ( but at the expense of my TTE). Fortunately my medium duration residual is only 89s.
4W/kg is still a long way away for me though 
Hrm. Did an AIFTP today and FTP dropped by 4 watts. It was end the end of a rest week, but before that week, I missed 3 days of training. Other than that, over the past 4 weeks, pretty steady.
I’m trying to work the system, so I’ve accepted the change, and it doesn’t look like PLs really changed anyway, so I’ll keep doing the work and see what happens.
I do think the KG part of the equation overlooked. If I could get down to a weight where I’m in no danger of losing any power, from 75.5 to 71.5, I could really roll back the clock on performance, even if I’ve lost a bit on top end.
WKO5 mFTP 286W, weight after effort 71.3kg, and a little less than 6 months before my 50th birthday, does that count 
