I am trying to set my baseline.
But AI FTP and my ramp result have a big discrepancy.
AI FTP gives me 276
My ramp result is 315 tested 2x
Intervals.icu is giving me a 279 eftp
I cannot do the 20min test as i am weak minded. Lol
Before december holiday, i had an ftp of 305
Whole december i think i only bike 4x.
Whick one should i use for training?
276
Sense check it when you start doing threshold workouts. If they’re way too easy, you can always add a few watts manually or wait for TR to do it for you.
this!
I think you know the answer. Almost no one, ends the season, rides maybe 4 times over a month, and their ftp goes up 10 watts from when they quit training. 
As others have said, use AIFTP or intervals and adjust if needed.
276, it’s always better to train too low than too high. Training too low leaves very little potential gains on the table but training too high risks burnout and leaving a lot of gains on the table !
276,
I wonder people would be more likely to do the 20 minute FTP test if the name was changed to something fun like “TT soul crusher” or “Dropping watt bombs” and served as a workout…
Which one do you think you would have the highest chance of holding for 40+ minutes?
You can easily test this by riding at 315, after about 10m you should have a very good if it’s sustainable or not.
Do like most of us, say your FTP is that highest number (round UP as well) but train with the lower number.
Ping TrainerRoad support
Because of this you will struggle with longer SS and threshold reps. My recommendation would be to go with the lower number and build up your time in zone during the off season (assuming its an off season that is).
Intervals and AIFTP agreeing is a good indicator that it’s around there. But kinda depends what you have your eFTP Min Duration set on intervals. You can either set your FTP at ~275 and find out if it’s right by doing workouts, or you can do a longer test to be sure.
Clearly, you should start with the lowest number. Plus you’ve only ridden 4 times in a month and a half.
A 10% drop is to be expected after a month of doing very little. 305 x 90% =274.5
Go do a 20’ interval at your AI FTP. If that isn’t easy to complete (mentally and physically) and repeat again, then that FTP setting is too high.
I am good at ramp tests, probably combination of the my lower profile as well as the mental carrot of seeing that number go up. But I absolutely cannot ride at the threshold and ss zones generated based on that test. This was always a big issue for me in the pre-AIFTP days, it actually really derailed alot of my training. I’d get a new FTP, try a threshold workout and be blown by the end of the first interval, and usually have to call it a day.
AI FTP has been fantastic for me, the numbers it generates are much more in line with realistic interval numbers. The effort level really “feels” appropriate to the zone. I’d suggest training at the lower number and see how it goes, I strongly suspect your situation is similar to mine.
I went with 276 as what everyone is suggesting. Seems ok.
Tried “rich” and “freeborn” workout as TR suggested. Not bad. I will wait for longer ss/threshold effort and see.
Shocked and saddened by all the recommendations to go with the lower number.
It is almost like you all have low self-esteem.
The higher your FTP, the more value you have as a person.
Finally someone dropped the truth bomb!
In recognition of this, I changed my power meter calibration to always show a 400+ watt FTP, and changed my zones to reflect the fact that like MVDP, I do all my CX races in zone 2. If you change your scale calibration, too, you can guarantee 5+ w/kg.