Is my AI FTP estimate too high?

Training
1

Hi all,

I’ve been new to TrainerRoad and am on my second 3-month training plan. My last TR ramp test about 3 months ago rated my FTP around 284w.

Lately, TR has my AI FTP estimates drifting higher, currently at 302w and estimated to be 309w in 7 days.

I’m able to complete all workouts from TR but I can’t stop wondering if I’m just rating the RPE too low and as a result making the FTP estimates going higher overtime.

Also, my HRs seems suspiciously high for the zones that TR targets. I’m 39yr with an observed max HR around 192/193. However

  1. When I did a Threshold 4.2, my HR drifts up to 188-190 towards the end of the intervals. Almost reaching max HR. However, I was able to complete all 3 intervals of a 90 min workout.

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  2. As another example, I did a 60 min Sweet Spot 5.8 (2x20) and my HR went up to 186. While it does feel a bit hard, it doesn’t feel impossible or a max effort. It feels like I still can go on for a while if I keep pushing myself.

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The thing that confuses me is that - while I am able to keep up with the training program, my HR is much higher than numbers reported on the internet. Intervals.icu reported my threshold HR to be 179, which also feels a bit too high to be realistic, so I keep wonder if I should set my FTP a bit lower so I won’t be training in the wrong zone.

Any thoughts would be appreciated!

2

AI FTP is not FTP, its a number that corresponds with rating a level 3 workout as hard.

If you are asking the question then you most likely know the answer.

Are you answering the surveys honestly? For the threshold session where you almost maxed out your heart rate, was it as predicted? Hard?

Personally Id struggle hold my AI FTP for 20 mins but I generally get allocated very good workouts so I just run with the suggested number.

3

When you train to power, you train to meet your power targets. HR become what it becomes.

It is a measure of the the strain on the body and is influenced by a variety of things like sleep, recovery, hydration etc. Being aware of this can give you important information so you can adjust your life style to improve recovery and be better prepared for upcoming workouts.

From the information you gave it is likely that your HR at threshold is higher than you originally thought. This could be because you are fitter - your legs can work at a higher rate for longer - or it could be because you are fatigued…

Basically power is how hard you train and HR indicate how demanding the workout was.

4

Thanks for the input! By level 3 workout, do you mean the number 3 in “Threshold 3.0?”

I’ve been reflecting my efforts with RPE, my question is around whether I’m just in general rating them lower than I should. FWIW, here’re my last 4 ratings, and according to 3=hard, this looks right to me.

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Thanks for the input. I don’t think I can hold my AI FTP for 20 mins either. I guess I’ll just keep doing what TR recommends!

5

Thank you!

power is how hard you train and HR indicate how demanding the workout was

I think this makes sense and I probably should work on recovery a bit more. I got my 179 threshold HR estimate on a Sweet Spot just 1 day after a Threshold workout. Thanks a lot!

eddie 6

I’d focus less on HR for those hard workouts and more on hitting the power targets and your overall RPE.

If you’re nearing your recently highest recorded max HR and the workouts don’t feel all-out, I’d say that there could be an issue with your HRM.

Here is our guide to RPE surveys by the way. I think reading through the descriptions could help you determine if you’re on the right track or not.

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