I do the 20-minute FTP test. My first test was Oct. 1. I came in at 210 watts (3.42 w/kg). My latest test, taken today, was 228 watts (3.58 w/kg). I’ve put on five pounds since Oct.
The Oct. 1 test was taken after a month off the bike. My Nov. 19 FTP test result was 226 watts. I’ve tested four times since then, about every 4 to 6 weeks and all the results have been in the 223 to 228 watts range.
The overall power hasn’t rocketed up but how long I can sustain the power has increased dramatically, as to be expected after 24 weeks of base training. I did the full 12-week Traditional Base program followed by Sweet Spot Base 1 and 2. I just entered the fifth week of Sustained Power Build.