I managed to complete Gray with an average of 312 for both 20min intervals with my FTP set at 300.
Should I up my FTP a few points or is this normal given the rest period in the middle?
While increasing FTP is a goal, maybe try going longer first. For example: 2x25, 1x40, 2x30, 3x20
Also check out Lola and Hour Record.
I agree, this is a good way to push yourself further.
I have Stevens +3 scheduled for tomorrow that is 5x6 minute intervals at 105%, which for me at my current FTP is 315. I was able to hold 312 for 2x20min intervals. Should I keep it the same or nudge it up a bit?
Or is shooting for 315 and actually hitting 320 the way to go rather than trying to reach higher?
tried to wrap up the tough final workouts of SSB2 HV tallac +4 after not being able to ride Sat and Sun, but it’s too hot in my basement (75) and I just didn’t want to keep suffering so did 2. I might do some endurance later.
what a waste of a beautiful weekend
good luck with HR control on the SS, unless you’re ready to stop and walk sometimes.
First outside ride in 5 weeks and 2 days, since the crash and my thumb is maybe 70% recovered. Thumb hurt a bit on ride, ended up dictating a lot of hand positions. Pre-gamed by overloading on Chris Cornell yesterday, listened to the all my favs and Audioslave Cochise is the one stuck in my head for this ride. 
So the plan was out of Training/Racing book, sometimes the old ways are best. It called for 15 min warmup, 2 hours pushing 70-85% ftp with 8 second sprint every 8 minutes (total 10 sprints), and the 15 cool down. Nice ride to fry the fast twitch and encourage type IIA in-betweeners to pitch in on the endurance work. Mission accomplished in 2 hour 40 minutes, as I didn’t have 4+ hours to do it all in aerobic endurance zone.
If you’re consistently able to complete the workouts, especially workouts at threshold and above threshold, then you probably need to retest.
Back to Gray, one should be able to complete 2x20 at FTP. Otherwise, FTP is set too high. The fact that you did it at 312 is great, but doesn’t necessarily mean your FTP is incorrect. Hence, my workout suggestions to really see if you need to retest or bump your FTP.
Ramp ramp ramp!!! You can see really clearly the step where I start to fall apart…followed by the 2.5-3 minutes of shut up legs. 229 for a 3% increase which isn’t bad considering my terrible plan adherence (good weather means get outside and ride to me …though at least still doing efforts outside even if they aren’t what are prescribed)
DADE + 1 today , tough one but completed it !
First day of RR specialty, and a RAMP test today. Have to say I am not feeling great with the result. New FTP of 280 down from 288. I have to wonder if I was just not in the best spot for it today, even some of the earlier steps felt kind of rough.
At the very least I think I will keep the old FTP, all the workouts have been very doable with it.
Anyone ever do RAMP tests two days in a row? I think I might want to try again tomorrow morning and see if I feel better.
What did your last few days look like? Last time I tested I went from 256 to 240. I tested on a Monday, but I had done a zwift race the previous Friday and Saturday, and then an easy ride Sunday. My legs were shot.
I have to switch trainers. So different setting, but I felt OK to test the following day (details in link below). Since your workouts have been very doable, maybe bump it a couple percent and not worry about an off day.