There’s lots of good info already here, but I can’t help but share my thoughts on this fun topic too!
It’s first important to remember that we’re all different and the power/HR ranges that most of us follow are basic ranges that aim to work well enough for most of their users.
What’s challenging about this is that each of our precise markers of LT1, LT2, and VO2 Max are likely in a slightly different relationship to each other on any given day. In other words, they shift around over time and aren’t tied to each other.
My LT1 might be at a much lower % of my FTP than someone else’s, but my FTP could be at a much higher % of my VO2 Max and theirs. These three metrics change over time and without regular lab work it can be difficult to precisely keep track of them all.
The good news is that over the years we’ve found really good ways to accurately estimate your FTP which is arguably the most important metric to know with 20-minute tests, ramp tests, and now AI FTP Detection.
Additionally, the majority of people don’t need to know their VO2 Max to train this system efficiently. High-level athletes looking for those last .01% might want to see where their LT2 lies in comparison to their VO2 Max in order to analyze where they have room for growth, but for most of us, that’s not necessary.
That leaves LT1 which, falls somewhere between LT2 and VO2 Max in terms of importance to know in my opinion. @roudeelferink you were lucky enough to get tested to find precisely where yours lies, but for most athletes, I recommend using HR data when training in zone 2, and in your case, I still might since your FTP is likely to sway back and forth over time more often than your HR. You have multiple ways to dial in on your true LT1 though with either power or HR data.
As @Caro.Gomez-Villafane mentioned, the workouts you’re currently being served might not match your current abilities perfectly, but Adaptive Training will figure this out and get things dialed in pretty quickly. If you want to give it a bit of a nudge using Workout Alternates is a good idea, and if you’re specifically looking for a 60-minute workout that might move the needle a bit, I’d recommend giving something like Muir (50 minutes @70% of FTP) or Beech (60 minutes @ 65-75% of FTP) a shot. The good news is that there are lots of Endurance workouts in our library that prescribe riding at 70%+ of your FTP so you’ll see those down the road.
Another thing to remember is that some of your easy workouts will be classified as Active Recovery which means that the goal is to work in zone 1, not zone 2, so keep an eye out for those and make sure to keep those workouts really easy.
It’s super cool that you were able to get into a lab and see where all of your metrics currently are (I’d love a chance to do this someday). This is really valuable information to have and I’m sure it will come in handy during your training down the road!
Best of luck!