I completed my first Ramp Test 3 days ago using Virtual Power.
My setup is a Garmin speed sensor, Garmin cadence sensor & Elite Real E-Motion rollers.
Everything is setup correctly in TrainerRoad.
My test result was 481watts FTP! which I thought was too high.
I will be 53 in May, with resting HR of 42. I’m 108kg so that gives me approx 4.4 w/kg
I don’t race but do push myself regularly and rode about 8,000 miles last year.
All this data (apart from my weight) makes me sound super fit but I don’t think that I am.
The following day I completed the next scheduled activity in my plan. Taku, which is a 30 min active recovery session.
My average speed was 20.4mph, HR was 128bpm (70% of max) and avg power 292w
The analysis showed I had completed 22% in Active Recovery & 78% in Endurance
It wasn’t as easy as I would expect a recovery ride to be. (60% of max HR)
I acknowledge that it’s all relative and workouts should be tailored around my Ramp Test result.
I’m just concerned I will overwork myself on the next 3 workouts in my calendar for this week. I don’t want to set myself up for failure so early
My questions are:
Is this recovery ride result what I would expect to see?
What should I do if harder rides are too difficult? My weekly plan is Med Sweet Spot (off/hard/easy/off/hard/hard/hard)
How soon should I re-take the ramp test (shall I do it sooner than recommended if workouts are too difficult)?
Thanks in advance for any advice.