Set zones to mFTP (TTE) or 20 Minute Protocol

Training
1

I’m an old dog and have been using power since 2007. Just started training January 2nd for the 2020 season with a framework around SST.

I’m at the end of a little block of about 600TSS and decided to do an impromptu 20 minute test on my TT bike semi fatigued just to see what I could do. I did 316W for 20 minutes. Downloaded the data into WKO+ and geeked out on the FTP contribution to TTE chart. TTE is only 36 minutes and about 30W lower than todays FTP with 97% aerobic contribution and about 3% anaerobic…FRC=8W. At 20 minutes aerobic/anaerobic is 95%/5% and FRC is 15W.

I’ve always set zones to the 20 minute protocol number (300W) but, wondering if any downside or upside to setting zones with mFTP (270W)?

2

What your phenotype? And do you have any significant efforts in the 35-45 minute range?

3

Sprinter. Not much. Just SST intervals between 10 and 20 minutes and 7 crit races around 1 hour each.
Screen Shot 2020-02-04 at 6.09.37 PM

4

What’s the highest NP from those crits?

5

Which is exactly why I thought zones to mFTP. But, I honestly don’t know. I seem to be responding well to the SST so far.

6

I’m literally running out the door to ride a Tuesday nighter. I’ll verify but, no more than 320W. But more than 300…

edit: that’s 20 min. Looks like 290-ish for 1 hours

7

I looked at your history and given what I’m seeing, ~270 is probably a better option. It’s better to be a bit low than a bit high.

Given your phenotype, I’d go with whatever number you think you could ride steady state for at least ~50 minutes.

Or check out the “best times for informal testing” chart in WKO4 or the “Power Duration Model” dashboard in WKO5

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