I’ve joined TrainerRoad recently after a huge wake up call during a recent group ride. It’s a reoccurring theme that I can’t keep up with groups, mainly due to inconsistency with training in the past. I completed the ramp test today and my ftp is calculated at 65. I’ve read this is very very low but I find it believable as I’ve always felt like the slow one on rides. For context, I’ve cycled on and off for 10 years and have completed rides up to 100 miles, strength train in the gym but I weigh 70kg at 5ft (female). I’m curious to know if anyone else has started with a low ftp like mine? Thanks
The ramp test depends on your ability to push yourself to an extent that you may not yet be comfortable with.
If you commit to training program and follow it faithfully (more or less faithfully really), and provide feedback on how each workout feels, the system will try to adjust and calculate your FTP.
We can argue whether or not the system-calculated FTP is accurate, but it will give you a number that can guide your training.
As an individual without a consistent training history, if you commit you can expect some pretty good gains pretty quickly.
Thank you all for your replies. Yes, I do wonder if I could have pushed myself more after 25 minutes. I will see how it goes with the low volume plan - I’ve never followed a structured plan before so hopefully 2026 will be full of gains
The ramp test would tend to underestimate my FTP compared to a 20mins test (although it wouldn’t be as much as underestimate as you are probably getting). Then AI FTP Detection came along and it gave me an answer somewhere in the middle of both (ramp and 20mins) and it feels right. Have you ran AIFTPD yet?
I haven’t done enough workouts yet to do AIFTPD. The plan is to start the base training in a few days time. 3 hard interval sessions per week, 60 minutes each. Not sure if I’ll be able to sustain that yet and may change these to 30 to 45 mins instead.
Do not worry about FTP. It will increase with consistency. You are probably fit. Just not bicycle fit. You might be able to ride 25 miles at a slow pace. Increase that pace and your muscles get over taxed. They are just not used to working that hard. This is where a varied training approach comes in. Slow longer rides for endurance. Pedal drills to increase leg speed. Hard short bursts to build V02 max. It takes a while for the different muscle fibers to “let’s say get used to the work”
Like said before . You have a lot of room to improve.
Have fun on your journey. Next year you will be leading that group ride
If your profile is set to public you could post a link to the ramp test workout or alternatively a screenshot just for us to check if the test seems plausible
My wife is older but her ftp is 107 but she trains only about 5 hours a week. Her w/kg is about 2. You might need to calibrate your NEO but just start from where you are at presently. You will get better with consistency.
My suggestion would be for you to use trainnow for 3-4 weeks doing pure base (zone 2) rides. You will make progress and get use to TR. Getting use to structure riding and. consistency is a good goal and tiring enough at this point. No reason to exhaust yourself.
Amplitude of power curve gets pretty big during the test towards the end and from that I would speculate struggling/grinding (low cadence) but cadence curve and cadence average seems ok. But something seems a bit strange.
Fluctuating power looks as if you did the test NOT in ERG mode?
For comparison a ramp test on Tacx Neo 1. Generation with ERG mode on:
So if you did not use ERG mode AND if you are motivated to do another test you might want to do the test with ERG mode on and using a smaller gear (small ring in the front and middle of cassette in the back).
A more productive workout to test if FTP is about right could be something like a 4x10min at FTP…here is a version slightly below FTP that should feel around a 7/10 overall:
But as you are new to TR I would recommend to set up an onboarding call with their crew through support like @Caro.Gomez-Villafane and they will take another look and set you up perfectly.
Furthermore as the others said enjoy the training and see how the workouts feel, answer the surveys accordingly and the system will sort your training out.
My wife started at 109 and is up 20% in her first year. I say go with it and follow the TrainerRoad plan. If you don’t mind posting your progress, I, for one, would love to watch your journey!
