Try doing a workout like Carson, its a nice 6 x 5-7 min Sweet Spot workout. I know my FTP is set low in TR right now and doing it last night was downright easy, my HR only got into Z3 for 30 seconds, rest of the time I was just cruising. This workout should be moderately tough in intensity, if you’re curious, do Carson and see how you feel.
Congrats on the increase. You must be my twin. I’m going to the bike shop today with the plan of getting an Allez elite. My friend is trying to talk me into a Sprint but I don’t think its necessary at all.
How do you like your Elite?
I love it and think it’s a pretty solid bike. Looking back, and as much as I’ve been riding, I’d probably spring for the sprint if I had to do it again.
Hello everyone, I’m new to TR & structured training in general. my FTP is set at 250 (3.3 W/KG) 20min & 2 x 8min tests 3 days apart) .
i’m in week 2 of SPBHV phase, having done about 3 VO2 Max+Threshold workouts I’ve found that I’m coping fine & really enjoying them, to the extent of increasing intensity by 5-10% like this morning during Dade +5. for transparency’s sake, I will occasionally stop & spin backwards in the last 30 secs of a 2:30-3min VO2 max effort.
Is my ftp set too low?
do I retest?
do I manually increase ftp by another 3-5w?
do I carry on at the same 250 setting & keep increasing intensities per workout?
Any advice will be much appreciated.
Thank you
I’d say it doesn’t make much sense to increase the intensity so much if this makes you stop or backpedal because you are reducing the time you spend at VO2max. By cutting off the last 30s of a 3’ interval you are reducing the time at VO2max by much more than the 1/6 of the interval you are not doing.
I think leaving your FTP as it is until the next test would be much more efficient. Or maybe increasing intensity by only 2-3% but only if you can still finish the intervals.
If you are new to TR AND training I wouldn’t be doing a high volume plan! You don’t say if you’ve done the Base plans but it sounds like you haven’t given that you say you’ve done “about three VO2max workouts”, your comment about back spinning seems to confirm that - if your FTP was too low then you wouldn’t need to do so.
Doing Base gets you a solid foundation on which to Build (there might be a clue in the names 
) I restarted TR this time last year and there were quite a few similar threads back then.
Why not do the HV plans? You might think they are straightforward but the fatigue builds and in a month or two you’ll notice it and start to skip workouts. Rest is as important as the workouts themselves, it’s during rest that the actual training adaptations and improvements take place.
@jordivinas & @bobw much appreciatedfor the advice.i’ll stick to the 250ftp & complete the workouts, if feeling better I’ll ramp up intensity & see where things go.
Thanks again