Felt really good. Good day. 
Wow. What was avg power if I could ask?
Thanks! 230w
230W and this speed average? So from this I conclude that my CdA is similar to a sack of potatoes
Lolā¦ Iām pretty aero but I also had some random dropouts so perhaps the power is slightly higher.
I like your approach to the too short TR intervals 
Great Ramp test, maybe one day Iāll get near the mid 300ās.
Iām always interested in the last minute adjustment TrainerRoad does when you over shoot the final power target. Whether that be the last minute or last few minutes. Iām using the last minute power x.75 for my workings.
If you completed to the specification (475w target) you would have hit an FTP of 356w. Noted you did an average of 518w for that last minute, very impressive and some 43w above the requirements. Using the basic formula alone it would give you an FTP of 388w but they adjust this for overshooting, so the auto adjustment took that down to 374w.
If you did your last minute at the target 475w and next minute at the target power, 497w, it would give you an FTP of 372w. So that last minute effort above target power saved you at least a minute on the ramp test. That saying donāt get me wrong, I would put money on that if you had done that last minute at target power you would have made that next minute. You would have had plenty left in the tank. Maybe one day theyāll let us know how they work it outā¦
Until then, congratulations on that impressive test, and the collection of power records you got. Do hope you donāt mind me analysing, just find it interesting and someone else might
and good luck with the rest of your journey and limit exploring.
Thanks, I overshot the last minute on my previous test and wanted to be consistentš
348 worked ok for me.
Not sure if I could have lasted another minute or not. My HR just hit 177, my max is around 184.
I never really give it everything in the ramp test as I think it just over inflates my capability. I would sooner work with an FTP I can complete all workouts with than a maximum above my sustainable limit.
Iāll see how I manage SusPB workouts, Red Lake 3x6min@394w should be interestingā¦and an early measure of my test result.
I donāt have ERG so nearly always ride over target ,which doesnāt really help sometimes, but think thatās why Iām still improving at a decent rate. Iām sure Iāll plateau soon.
Might try a different test next time
Havenāt done a test for a while, havenāt found one I like yet !
Iāve just increased my FTP based on how I felt recent workouts but never go above what the last ramp has given me.
Probably should do one before base part 2, but I find they place me right on the mental limit of the hard workouts, maybe thatās right, but I can only go deep so many times before Iāve had enough.
Havenāt done any kind of plan for 2 months, just been riding random intervals outdoors. Decided to do a two month plan builder starting today, was really dreading this ramp as I was afraid my FTP had dropped. Also decided to do this one 24 hour fasted since the majority of my last few rides were also in the same state.
It went up!
