Between the 213w from last calculation and the next one in 7 days being 0w increase which was unexpected, but then I had a blood test confiring only just above the lowest accetable value for normal and also the folks here suggesting I’ve been hitting intensity non stop and maybe I should take it easy and recover a bit explaining that potenial FTP.
Clearly working hard and seeing no change is a bit disheartening but then decided to look at this year compare to last year (no point going to 2024 as mum passing caused my fittness to go off a cliff) and even if ftp stays static for now I’m def improving shorter intervals. So the moral of this is: even if one thing is static look at the whole picture.
FTP went to 311 with AI prediction 324 4 weeks out. For 3 weeks it toggled between 324 and 323, then after my Sunday endurance ride i decided to call it Moderate instead of Easy, it dropped to 317.
Bruh.
Compliance has been 100%, i did every workout but due to work schedule i moved some workouts around over a 5 day period.
Everyone’s different, of course, but I personally would typically rate that kind of endurance as ‘easy’… i only go moderate if it’s got some struggle to it. So, perhaps the 322 is right after all?
Just did that same workout today and had the same quandary. It wasn’t what I’d call easy, that’s breathing through my nose, but Moderate is also ‘could do one more set’ which implies tougher. Like you, I defaulted to Moderate, it dropped my prediction, and I changed to Easy.
My thinking is that if I’m on the fence I go lower, if it changes prediction and if the choices are Easy or Moderate. If it’s harder, then I just leave it.
Has anyone had a detection that differed from the prediction on the detection day?
Example would be you’ve gone through the whole 28 day window to the last day, then you do the detection and it’s different from prediction? Is that even possible?
AI FTP detection (new and old) hovers around 260-268w.
Next detection is due next week. FTP prediction currently at 262w.
Currently running a manual FTP set at 255w. I tried 260 and 263 (first new AI FTP) and it felt really hard.
I’m tempted to try again as I would really like the TR AI FTP to work for me! However previous the OUs like Cloudripper with 95%/105% felt like 1 long vo2max session instead. Yes it’s not much difference between AI FTP and my Manuel set FTp, but I can really tell the difference in a 5w ftp in these workouts. Last 20 min Zwift ftp test gave me 249w and was ok. So that is why it is set to 255w.
Please answer me this if you have gotten a +5% increase: How are your over/unders going at cloudripper or higher difficulty? And are you doing them in ERG mode? Thanks
My initial AIFTP detection (251w, up from 220) was, I think, about 15 watts above where my FTP was at the time (~235w).
As this would mean 95% unders being above my FTP, I took the executive decision to change the workout type from Over/Unders to Intervals.
This has worked really well, because it opened up the possibility of getting workouts where you get more time in zone at a little below 100% of AIFTP. Some of the intervals in some of the workouts have felt like they were a tad supra-threshold (because they were!) but manageably so. No erg mode.
My Threshold progression has been:
6 × 8 at avg 93% of AIFTP (251w)
3 × 17 at avg 90% (this one was hard starts)
4 × 9 at avg 99%
4 × 10 at avg 97% of AIFTP (257w)
4 × 8.5 at avg 98%
6 × 8 at avg 95%
3 × 10 at avg 96% (shorter recoveries)
4 × 9 at avg 100.4% (+1 watt!!!)
IMO this is much more productive training than doing less TiZ significantly above FTP.
When I started the current block on 15th Feb. I let TR populate the next 4 weeks with over/unders. I then edited the workout types to Intervals.
The AIFTP Prediction 4 weeks out was unchanged,
Obviously that was crucial because I didn’t want to compromise on making gains unless I absolutely had to. At that point the average TiZ with o/u was 27 minutes (in a 90 minute workout) whereas for the Intervals it was 36 minutes.
I came into this new version after a winter with no indoor rides and what was set, was based on outdoor commutes. The O/U and Threshold workouts were an issue for the first 6 weeks.
I’m not in the 5% increase group but have been steadily increasing FTP throughout base while also having a better time with O/U and Threshold.
Below are the O/U from from the first 3 blocks (in #3 now) and having stuck it out, RPE has gone from Max Effort to Hard. It has certainly got me doing milder O/Us, something you can swap in the calendar yourself, if concerned with getting through.
All going to plan, am being worked upto temple -2 in a few weeks.
Also switching to “mixed intervals” in my build phase now so looking forward to it. Perhaps I’ll see how deep that AI can take me just 7 more watts…. Guess I’m just old and sensitive Are you doing yours in ERG?
I’ve definitely narrowed the gap between my actual FTP and the AIFTP. 4 × 9 at 100% today was Hard, almost Very Hard.
I’ll get a bump of about 4 watts on Sunday to 261w, and I suspect I’m actually at about 255w. For context, that’s a PR at 57yo! Although I’ve only been riding for a handful of years.
just 7 more watts…. Guess I’m just old and sensitive 
Are you doing yours in ERG?