I took the power curve from my buddy and I did 30 second averages:
I then created based on this power a Trainerroad workout, by adding a warmup and cool down:
It has 39 minutes at 334 watts normalised and is obviously currently outside of my reach.
However if I scale the power so that the normalised power matches my ftp do you think this is a good workout to prepare for the actual effort?
Or what do you think about separating the file into chunks of 5 to 10 minutes and do them at the original high power?
Thanks for your replies!