I’m focusing on XC and plan on tracking the normal TP benchmark numbers over the course of the season since most are pretty relevant:
- 5 second (for fun and technique)
- 1 minute (relevant to XC)
- 5 minute (relevant to XC, I usually just take the 5 minute number from the Ramp Test since it’s close to max)
- 20 minute (mostly for vanity and because I have a high watermark number from last year. This is the least relevant tbh)
- 60 minute (in reality I just focus on FTP+TTE since my TTE tends to be on the lower end so I’m trying to extend it out. Eventually I’ll get TTE out close to 60)
The reason why WKO4 models your mFTP higher than the Ramp Test is because as a Triathlete you probably don’t do a ton of max efforts in the short duration part of the power curve, so as a result your FRC reports artificially low and the curve is flatter.
If you search for the chart “Best Times for Informal Testing” and apply the 90 day right hand filter, it will give you some guidance on what durations to do some maximal efforts to help feed the model.
Example:
This chart is suggesting a 1 second, a 40 second, and a 40 minute effort as the largest deviations from the model. I have a 30 second recent effort and a 35 minute recent effort, so I’m pretty comfortable with where I’m at and don’t plan on doing any more feeding anytime soon.