Hi! This past week, I have completed both the TrainerRoad FTP ramp test and the Kolie Moore FTP test protocol (progression #1). I am just starting Sweet Spot Base II training plan after completing 10 weeks of base training (SS Base I + Trad. Base II).
The ramp test was done on Tuesday morning and the K. Moore FTP test was done on Saturday (yesterday) in lieu of a threshold workout. Both tests were done first thing in the morning with similar nutrition, bike setup, cooling and sleep.
The FTP result from the ramp test was 280 watts with a max heart rate of 190 (97% of max). This felt on the low side as I have been completely SS workouts with the intensity bumped up by 5% and the FTP set to 290 which I achieved over the summer.
With the K.Moore FTP test protocol, I chose Progression 1 as I wanted to also test my TTE and I used workout creator to build a 45min test. Here are the results:
The average for the 45 minute test was 302! For the test, I set the intensity to try to hit 300 watts for the test and I was able to complete it! After 15 minutes, it got tough, after 30 minutes, it got really tough and the last 10 minutes required a lot of focus and grit.
As a bonus, WKO5 and Intervals.icu also agrees with the new results. Intervals.icu reported:
- Your estimated FTP has increased by 12w to 300w!
- Best power for the season: 307w for 20m!
Suffice to say, I will keep using this new test (new for me) alongside the TR ramp test.