There are those days, that the head do not want to do what the legs want. I failed a ramp test, but agreed on the result. Now my sessions are way to easy. Rode a 30/30 @109/50 today. Easy ride, could have done it all day. New ramp test maybe, or wait intil I reach 12 TR sessions and my ftp will be adjusted. RPE on the ramp test before quitting was maybe a 7
Do a new test. It makes no sense to use an FTP from a test where you know that you underperformed.
Then its a new test tomorrow.
30s/30s @109%/50% shouldn’t be hard even with a properly set FTP.
Heart rate is also relatively low. RPE 4
That just reinforces that a new test is appropriate.
Do you reccomend a easy workout for tomorrow, and the test on thursday?
Depends. If you think today was really easy and didn’t place you in a notable level of fatigue, testing tomorrow could be fine. Consider how you feel today, and you could even just make the call tomorrow based on feelings then.
Aren’t 30/30s typically at 120% or higher?
Commonly, yes. But this may have been a workout with a very low PL, and meant as a beginner level workout in that light. Hard to say without seeing the actual workout and context to the rider PL.
At a guess, we are likely looking at a situation with a new rider and 1.0 PL, so the lowest level of workout around 1.0 to 2.0 would seem to be what would be assigned by AT.
Not on the workout TR had set up for me today. Next week is it set to 120
I agree there is a good chance that your FTP test has you set low, but there is a BIG difference between the workout that you did and V02 workouts in the 5-7 range for progression level. Maybe give one of those a shot before retesting. You might be one of those people that doesn’t ramp test well. Maybe manually bumping your FTP until the PL 5-7 rides for threshold and V02 are sufficiently challenging is a better use of your training time.
If you think you only hit RPE 7 on your test then why did you quit? Just take 3 days easy and test again.