Gotcha. I’m wondering if it’s just a learning curve. I’ve been pretty good at suffering over the years between riding and running. But, man. those intervals are tough. I do knock 'em down by 5-10 percent when needed. Hate to do it, but it gets me through the workout. Also, I have a decent setup with a smart (wheel on ) trainer and power pedals, so I’ve just assumed I’m getting good data (I calibrate to a fault).
Who cares what other people’s compliance is . You should be comparing yourself against yourself.
The only thing TR would use that for is to change plans, which is largely irrelevant for users.
Don’t think so. You can see in your calendar those workouts you’ve skipped (they are greyed out) but you’d have to scan each workout icon to see if you did it to your satisfaction. Hmm, maybe a feature request: a check box, default unchecked, for each workout that you can tick if you don’t feel you did it correctly. If checked it appears as an icon (maybe a pile of 
) with the workout in the calendar.
The term “compliance” is one of those vague, ill defined things and is being used in a couple of different ways. For us, the users, it’s almost a synonym with “failure” on a workout, whether that’s not completing the workout, dialling down the intensity, skipping an interval, backpedalling during an interval. For TR it’s all that for all users but possibly also skipping a workout or swapping it out for an easier version or alternative workout. So compliance is as much about the overall plan as individual workouts.
There’s no one definition that fits everyone - someone might consider knocking 2% off the intensity for a couple of intervals to be still compliant (so long as that remains in the target power zone, i.e. not dropping from threshold to sweet spot) but other wouldn’t. Equally some might consider backpedalling for 10 seconds to be OK and others regard that as not good enough. I’ve had to pause workouts because a delivery driver knocked on the door, just one of those interruptions that life gives you, does that mean I “failed” that workout and I wasn’t compliant?
I used to struggle before getting a smart trainer with erg mode. Last hooray is too tempting without erg mode. You can compare your best 1 min power in the ramp test to the target power of the last interval to see if you are inflating your FTP a little 
@Bagz just reading your post from January - it struck a cord - it’s been exactly my experience over recent weeks. Mt Hale and Dade +1 this week have absolutely broken me after a very modest increase in FTP last week. Prior to that there have been some pretty awful ‘deep’ workouts and ‘fails’/abandons. How did things progress for you after?
@Rhys I’ve only tested once since then and up from 316 to 322. Due to test again on Monday so hopefully can get closer to 330.
In terms of workouts, I’m still having to dial down some workouts or even change them before I start. But ultimately I know if I’m struggling but my heart rate is up there in that working zone then I am benefiting.
My mindset to watts vs hr has changed slightly in the respect that to increase your FTP you need to increase your body’s ability to intake and process oxygen to the muscles (focusing on breathing during workouts has helped me massively). So I’m comforted that if my heart rate is up there and working where it should be, then the watts can drop a few %, if it means I complete the interval without quitting it.
Its not easy, but it’s not meant to be, just plug away and if you’re suffering in the right way then you are building.
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It’s fair to say I’d become fixated on completing workouts at 100% of target Watts but HR was going way above sustainable levels in recent VO2 sessions. I figured (wrongly) that dropping % to maintain a sustainable workout (and HR) just meant I was failing somehow - the demons of indoor solo training!
I also read a TR article last night that promotes managing the load and workout in the way you describe. Thanks for the reply & glad I found your original post. Onwards to more ‘inteligent’ training and FTP gains (hopefully)! Best of luck on your next test!
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