Extending time at FTP - 1 hour power as % of FTP

I’m just saying I’ve already been over all this before. Already looked at the folks who have FTP that is sub 75% of MAP. Those people exist & they have to figure out how to handle that gap because TR has already taken the position that TR is going to remain silent on the issue.

Things I’ve said about the ramp test in the past…

"I suspect correlation between TR MAP-based FTP estimate and actual FTP or actual hour performance is not that great. For a few reasons:

1.) TR is pretty honest with their user base. They never talk about this. We talk about it a bunch. What does that tell you?
2.) A progressive ramp test is designed to estimate Maximum Aerobic Power, or MAP. Pegging FTP at 75% of MAP is using an estimate to make an estimate. Usually such things don’t have good R^2. :wink:
3.) There is a lot of data from other sources suggesting that individual variation from the 75% rule can be substantial. Anecdotally, I think dialogue on this forum only serve to support this notion.

MAP-based FTP is a tool. It designed primarily to improve testing compliance & I think it’s good for that. Directionally, it’s a good measure of what’s going on with FTP. On an absolute basis, it can certainly OVER report FTP and UNDER report FTP. Individual users should be aware of where they sit on that continuum and either adjust plans accordingly or take steps to correct deficiencies (see my hour of power threads for more thoughts on those steps)."

" Here is what I think is going on: TR uses (primarily) a MAP ramp test to determine FTP. Most would perceive all TR plans to be FTP based but they are not. They are Maximum Aerobic Power based & the first thing you do with your Maximum Aerobic Power is multiply it by 0.75 to get your ‘FTP’. So, really, all training plans are based on 0.75*MAP…not FTP.

Here is the problem with that MAP-derived FTP number: if you compare the actual FTP to the actual MAP of a population of riders with similar MAP you get a BROAD distribution. Remember that paper from way back in the day by Coyle and Coggan where they did exactly that? Determined FTP as a percentage of VO2Max for a bunch of trained cyclists? Some of them were 60% & some of them were 85%. A lot of them were less than 75%.

TR has no way to deal with those riders who have sub ~70% FTP. And in fact, at least for the sustained power build plan, TR puts those riders into a destructive positive-feedback loop. Imagine our trained cyclist who has an FTP that is 60% of their VO2Max. TR uses a ramp test to estimate VO2max, then assigns an estimated FTP of 75%*VO2Max.

Yikes! Our 60% rider’s next workout is Avalanche Spire! The poor fellow is doing over/unders at (nominally) ~118% of his true FTP. That’s a VO2Max workout . So he slogs it out. Does what he can. It’s a super tough workout…maybe he can’t complete it all. People on the forum tell him it should be ‘hard but doable’. Especially those riders who are lucky enough to be in the >80% FTP-to-VO2Max club.

Our 60% rider is one tough cookie. He hammers through workouts as best he can. Then, when it comes time to do the next ramp test, guess what? He hasn’t been doing sustained power for the past few weeks AT ALL. He’s been doing a ton of VO2max work. Guess what that does to your Maximum Aerobic Power? It makes it better…so now his next ramp test…surprise, surprise…is a little bit better.

But his FTP probably hasn’t improved that much.

That’s what I think was going on with me. My physiologic profile favored Maximum Aerobic Power. As a result my MAP test results caused 75% of MAP to overestimate my FTP. So when I executed a TR workout at 95% of TR-ramp-test-derived FTP…I as really doing intervals at >110% of true FTP."

8 Likes