So my ego obviously decided to go with the ramp test result of 260w over my FTP AI detection of 241W.
After a week of training I have to conclude that while I have enough strength at VO2Max efforts to do 6min over-overs effectively that the detection result was a far more accurate in terms of proper training levels. Easily noticeable, since the low level threshold workouts have nice ramps that let you triangulate your true threshold. I’ll be using the AI feature from now on. Thanks for making it happen Amber & team!
Aside from getting a more sustainable training level there is one more thing why. Ramp tests are usually scheduled on Monday for me. I train in the morning and a maximal effort does make the rest of my day noticeably less productive.
Practically speaking, hasn’t FTP always been primarily used to set training targets / evaluate how well training is going (e.g., FTP is going up / w/KG going up)?
I’ve also been getting the “hang tight” message for the last half hour. I’ve deleted the ramp test and added it again. Also deleted any manual FTPs from my recent history. Redownloaded trainer road too. Any other ideas?
A (little) bit of FTP history. Generally I’d find I could push most workouts around 2-3% higher than I tested via the Ramp Test so after a couple of weeks would manually adjust the value. The next Ramp Test would usually sit a Watt or two either side of what I’d basically guessed. My last Ramp Test (cough) a long time ago put me at 272W. At the time Intervals.icu’s eFTP variously put me at 270-275W. Then last summer Intervals suddenly pushed my eFTP to 292W. When I returned to indoor training I decided to set my FTP on TR at 288W where it’s now been all winter. No particular reason, it was a sort of “split the difference” between my last tested and that particular eFTP but with a tilt to the latter.
Yesterday was to be a Ramp Test so I hit the prediction button and got 297W. Hmm, +/- 2% or so and it would have been a wash. I’ll go with this suggested value and see how things go.
Progression levels prior to the estimation (see, showing them in Strava does have its uses ):
I tried it yesterday in the middle of SSB1 after my last week of training felt underwhelming even the over-under. I felt like I could do much more. It bumped my FTP 6,7%. The AT adapted my PL accordingly and the scheduled workoouts accordingly. Today it felt just right. The new FTP in spot on and the workout progression too. Good job!.
Last night all I got was the “processing data…hang tight” message, but this morning the FTP detection worked fine. FWIW, my sense is that the FTP estimate is very accurate.
Also, my new FTP was not updated when I selected “Accept.” Not a big deal. I updated it manually and–bam!–AT worked it’s magic after all of my progression levels went down.
I used FTP detection just after it was released and had a 10w increase from 270w to 280w. Since then work has been carnage and my sleep and training have been sporadic at best. There was a ramp test already in my plan for today, which I was expecting to do, especially given my lack of recent consistency. Out of interest I looked at the automatically detected figure and it gave me a boost of a further 4w to 284w. More than happy with that, so I accepted it and did the Goat Citadel workout I was offered instead. This was a stretch workout, increasing my VO2 max PL by 1.1. I’ve looked further ahead in my calendar and most of the workouts over the next few weeks are stretch, rather than productive (which is what I would expect). Anyone else seeing these increases in workout difficulty too?
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