I’ve been on TR since May. Love the app. The seamless experience and the overall philosophy. Issue is… im not sure its working to make me faster, at least based on the FTP estimates.
You can see really solid progress from when i started using TR in May all the way through to the end of October, at which point i went on holidays for 2 weeks, where my FTP dropped (righly so). Since then, i’ve managed to build back up, but then recently had it drop back down with the new FTP modelling approach.
My next predicted FTP is 211 (so 4 weeks from Jan 20th, im only ‘expected’ to increase my FTP + 1.
My training plan is balanced and it typically just prescribes the following per week
1 x Z2 ride (60-90 minutes)
1 x vo2 Max (60 minutes)
1 x SST/Tempo/Threshhold (60-75 minutes)
I do a recurring hard Sunday group ride - TSS is usually ~200 +
My workouts usually feel pretty good. Including the newer ones being prescribed. Though i kind of feel like its not pushing me hard enough.
At the end of current block, my FTP is estimated to be 211 - so a 1 FTP increase, which puts me back at my FTP back in May 2025.
Is it normal for a whole training block to only yield a + 1 FTP increase? What should i be doing differently if anything…?
unless your training has a progressive overload built in, adequate rest, and enough recoverable volume, you likely won’t see much progress in fitness.
lets address your workouts.
a 75 min tempo workout isn’t going to raise ftp, assuming some warmup/ cool down. you should be able to ride tempo for much longer, or you lack muscular endurance.
Vo2 workouts will blunt lower intensity efforts. you need to ride these hard to get benefit. your sst/tempo/threshold/hard group ride, are hurting your vo2 max session, and the combination of 3 hard days, is building fatigue to the point where you can’t build TTE. time at intensity below ftp builds aerobic fitness better than more intensity.
where is your recovery?
my advice is to cut back to 1 SS session 90% + plus group ride per week, with everything else easy (50-55%). build out the time at ss, then after a few weeks plus recovery move that SS to threshold 95-98% and build that out in time terms. this assumes the group ride there’s a lot of vo2 stimulus at the group ride. the key is easy endurance volume to support the hard work. 50% intensity is enough, if you nail the intensity.
Your old FTP is not comparable to the new model, fitness hasn’t moved.
What makes you think you are slower? The ftp drop and lower prediction?
Is the prediction based upon loading long hard group rides in your upcoming calendar?
Are you replacing a threshold ride with a group ride? Group riding is fun but not really productive if your goal is increase FTP.
Im currently steering clear of my clubs group ride as they continue to ride as hard as possible during the winter, zero break from the summer. Weather is rubbish and I want to increase my FTP ahead of the season. Its a long season on the road so lower volume / higher intensity TR style training suits now.
Its very difficult mix those hard group rides with structure and be productive. But if group rides give you joy thats the most important thing.
Like @arthurdaly mentioned, the new AI FTP Detection from the new system is not comparable with the old AI FTP Detection. It’s not an apples, to apples comparison.
This new AI FTP Detection is recalibrated to the new system, thus your fitness has not changed. So no, you’re not slower or getting slower, hehe. Plus a good indicator that this FTP is pushing you correctly is that you’ve been labeling your interval work as Hard/Very Hard.
Much like buying a new weight scale I think this post from Nate may help understand:
As far as the 1 watt increase, I would encourage you to play around with your training plan as @JoeX mentioned, and see how these changes may affect your prediction! You can change your Training Approach, move days around, add or reduce the amount of days you train, etc… The AI Simulation Window is meant to be played with and see live feedback on how your training affects your fitness.
Lastly, I also wanted to say that there are other fitness indicators other than FTP that show you are getting stronger (and not slower) like: recovering faster, feeling stronger, labeling prescribed interval workouts as Hard/Very Hard.
It’s good to hear you love the app!