The long tests at threshold are a lot easier than the 20 minutes above threshold.
I use the 5 minute number from the Ramp Test and use the FTP from it as the test target for the longer test.
The 5 minute number is probably a little under what I could do all out, but it almost always matches what I can do for consistent intervals.
Just for reference, 5 minute power from the ramp test is always 121% of FTP, assuming that the test ended on 19:30 or close to it. I think thatās probably why the ramp test works very well for you.
Mike
Re your COAs. Iād go with No.1 and try to hang in there on the first few intervals on each VO2 session. I have found that the SSBII LV and Sustained Power Build LV has definitely increased my FU (quite a lot) but also my enabled me to complete the VO2 Max session at 100% (just!). If I were to focus on a VO2 dominated plan Iād use the Ramp Test to determine the FTP it is based on though.
As an aside for othersā¦
For those who are reading this it links in with the thread I started below - but there are a few similar on the Forum now Iāve researched more. The first Iād heard of FU was when @stevemz replied to my post and it makes loads of sense and I really like Chadās explanation on AACC Episode 189 at 31mins.
From post-SusPowBuild to post-SSB, my power curve rose from 12min onward, which is pretty indicative of the training I did in SSB. <12min was a dud. But Iām ok with that.
Thanks. This helps me identify when ramp test āfailsā - the feeling for me is running out of air during the test. Looking at my last test a month ago, the ramp test resulted in 5-min power of 234W. After the test I manually set FTP to 230W which was good (but a little low) for threshold workouts, and relatively easy 60-sec vo2max efforts. That fractional utilization is a ridiculous 98%.
As a result of ārunning out of airā on the last two ramp tests, and guided with forum discussion on Coach Chadās VO2max booster block, in February I did some vo2max efforts but was traveling and then sick. So not enough to call it a real block of VO2max booster work.
Despite ānot doing enoughā vo2max work, this past week my breathing was much improved on the Wed group ride and Sunday Crit. I did a hard 5-min effort as part of the early breakaway, and using that 5-min with my estimated FTP gives a far more respectable 88% (230 / 262).
After the Wed ride I cancelled General Build and replaced with Sustained Build. And yesterday based on the Crit I cancelled Sustained Build and went with Short Power Build. Looking at 88%, and knowing vo2max efforts are a limiter on both rides last week, looks like Short Power Build is the right call.
I like this thread. Iām digging into WKO5 and see that:
If Iām understanding correctly, my fractional utilization would be 80% (derived from 318/399)
Wondering if thatās good, bad, other? Can I increase it? Assuming so, Iām doing a big block of LT/FTP work to drive LT/FTP up from the bottom with an emphasis on over/unders and interval sessions that focus on working at 125-150% of TTE (63 min). So 1x60, 2x35, 3x25, etc.
CX season is fast approaching so I wonāt have time to do another MAP/VO2 focused block, but Iām really curious to see how I race after this LT/FTP block and then start applying high-intensity from CX races. Iām really hopeful itāll be my best season yet.
To me the most useful application of that is to see what to do to keep pushing FTP. I think somewhere around 85% FTP is too close to vo2max to keep working on it, so youād need to improve vo2max first. At least thatās my understanding of the theory. No real experience, as Iām rubbish in actually doing anything to see if it worksā¦
Very interesting thread here but I have a questionā¦ Earlier references to 6 of 3 minute repeats - what would the recovery be between those repeats? Would a workout like Mt Deborah or McMicken or Lerket be a good proxy for determining maximum repeatable vo2max power?
1:1 work:rest for VO2max/MAP intervals is common.