Another failed 20min test. Almost every time I want to complete a 20min test indoor, I fail. Wanted to do this on zwift during a Bologna TT. But had too little warm-up (10min). First 10min I could average 270w (goal in mind was 270-275). But then legs complete blew up so I bailed out and thought th…

From Hunter Allen: Ride 5 minutes all out. Punch it and hold it! Start at a high pace, but not so high that you die at the end. You should have a little energy held in reserve to kick it toward the finish line in the last minute. The goal of this first part of the effort is twofold: first, to op…

Thx for all the good advice. :wink: Maybe I do another test later this week but just a 20min starting at 250w and see what I have in the tank after 10mins…Kind of a reversed/reserved test. I see it as a treshold workout. Or I do one outside, there I can push harder and my legs do not explode that …

If you struggle to ride above ftp, there might also just be a lot of fatigue at play

[image] stino77: But had too little warm-up (10min). The Coggan 20 min protocol is: 20 minutes easy warm up 3 x 1-minute wind ups with a minute rest between (100 RPM pedal cadence) 5 minutes easy 5 minutes all out (hard at first, but not so hard that you can’t complete the effort) 10 minute…

[image] AlistairSH: The Coggan 20 min protocol is Ouch

[image] smlring: Ouch Sorry, I think I missed something. That’s how I’ve seen that test described. I’ve also seen the Friel 30 min version and a bunch of other variations. But none of them have been “do a short warmup, hammer out 20 minutes, done” which is what the OP seems to have done. O…

Ah, that makes sense. Too bad - it listed as “Coggan’s test” all over the internet. And the internet never lies, right? Anyway, my main point was the OP likely “failed” the test from the outset by not following any of the protocols (at least none that I’ve seen). And if Hunter Allen is on the fo…

Yeah, that and other misattributions have been mentioned by The_Cog. :stuck_out_tongue: I totally appreciate you posting what you did, because the improper application of the full test protocol is more common than it should be. Too many people deliberately skip or are unaware of the earlier steps…

[image] AlistairSH: Anyway, my main point was the OP likely “failed” the test from the outset by not following any of the protocols (at least none that I’ve seen). Failed a 20min all-out effort should have been a better title for my topic ;-). Maybe the real focus was not to get my FTP correc…

[image] Lucien1: If you struggle to ride above ftp, there might also just be a lot of fatigue at play I hope not. I just had 10 days vacations and then two weeks of some unstructured riding and a zwift race now and then…CTL dropped from 95 to 75.

Failed FTP test

Training

mcneese.chad August 24, 2023, 8:07pm 27

Probably a minor point, but from his prior comments related to the 20-minute test, Dr. Coggan says that is really Hunter Allen’s test despite it being in the book with both of them as authors.

FTP Field Test complete explosion on 5 minute blowout - #20 by The_Cog
Trying to understand Sweet Spot - #65 by The_Cog

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Failed FTP test

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