If you are not a racer and just wanna get faster. Seems like this would work : SSB1, SSB2, short build, SSB2, general, SSB2 short build would be good. This would raise roof then work in that system ( ftp ) then raise ceiling again and repeat.
figured it out after another test only a week later ā bad effort on the test, FTP has in fact increased
no cause for alarm
Update: after the first 4 weeks of sustained build my FTP increased from 340 to 356. I lost about 1 kilo of weight during that time and hover between 168-170 depending on the day.
New FTP W/kg = 4.62
I am continuing to make good progress using a low volume plan and adding in long endurance rides on the weekend. I am debating switching to mid-volume because I think I can handle more intensity.
Should I stick with LV and supplemental rides until I āstopā making progress or switch to MV?
Hi all,
I am having a great time training and love the forum and the Podcasts as well.
Hereās my FTP history:
08-Feb-2021: 222
22-Mar-2021: 240
10-May-2021: 248
07-Jun-2021: 263
06-Jul-2021: 268, 2% increase, I will always take that!
Been a few monthsā¦ with a new baby girl and a couple vacations, my training has languishedā¦ at any rate, I finally got my invitation to AT last week. Iāve been (hardly) training at a manually set 260FTP.
Todayās Ramp Test Results: 263!
Now I gotta get my weight back under control.
Start of SSB mid 1 - 289w
Start of SSB mid 2 - 295w
Start of build mid 1 - 301w
Start of build mid 2 - 318w
Current weight 82kgs - 3.88w/kg
Hope to get to 4w/kg at end of build mid 2 (10 watts increase)
Congratulations PollyM, question what mid builds are you doing? Thanks
Thanks Chris,
Im doing the general build
You will just stay consistent
2012: 305w (4.06 w/kg @75kg)
First time on bike w PM, 320w for 20min. Serious running training but just dabbling w cycling.
2013/14: 340w (4.5 w/kg @ 75kg)
Got into bike racing (mtb, road)
2015/2016: 355w (~5 w/kg @ 71-72kg)
Was very into racing and did the ālose weight thingā (racing road, mtb, CX)
2020/2021: 360w (4.8 w/kg @ 75kg)
Back to weight I started at. Wouldnāt be happy if I gained weight but I donāt consciously try to be thin now (eat whatever I want and however much). Much stronger muscularly (lifting now). Full time job and a dad now so no racing tho maybe CX
Iāve stopped closely tracking my FTP (havenāt done a test since April I think), but Iāve made incremental improvements through most of the power curve, except for 1-5s efforts which I havenāt truly targeted. Biggest improvement however has been to my endurance and longevity. Where last year I would consider a 2-2.5hr ride long, now I ride that regularly and try to get a 4-6hr in every other week. I find I can hold power for much longer without tiring, my power to HR ratio has significantly improved, and my post-ride recovery shortened. Last year a 100-110km ride was a big deal, this year I did 3 in a week without even really trying. Progress can be measured in many ways!
Yesterdayās ramp test gave me 229, replacing 287.
Iām really happy with this, as itās the first ramp test Iāve done with a power meter instead of virtual power!
60W drop isnāt really good for the ego, and puts me way under 4w/kg, but Iām happier knowingā¦ And Iām looking forward to doing more outdoor TR workouts with power instead of Rpe 
Awesome, thanks
Just an update on my first year with TR and structured training.
I had a goal to be at 300 W and 82 kg this summer, and although i am 2 watts of, i think its a goal made.
So an increase of almost 70 watts in 10 months time is pretty cool.
Heres the stats:
| Date | Plan | FTP | W/kg | kg | +/- ftp | Test |
|---|---|---|---|---|---|---|
| 09-10-2020 | Initial test | 229 | 2,69 | 85 | Ramp | |
| 18-11-2020 | Completed SS1 | 249 | 2,94 | 84,8 | 20 | Ramp |
| 06-01-2021 | Completed SS2 | 258 | 3,02 | 85,5 | 9 | Ramp |
| 23-01-2021 | Completed General Build 1 | 270 | 3,16 | 85,5 | 12 | Ramp |
| 20-02-2021 | Completed General Build 2 | 283 | 3,35 | 84,5 | 13 | Ramp |
| 27-03-2021 | Specialization | 287 | 3,44 | 83,5 | 4 | Ramp |
| 11-05-2021 | Less structured outside + ss2 | 285 | 3,45 | 82,5 | -2 | Ramp |
| 22-07-2021 | Polarized, mostly outside | 298,5 | 3,64 | 82 | 13,5 | 8 minutes FTP test outside |
| Ftp increase | 69,5 |
Which volume wow Iām envious never made more than 20 watts going through the plans
Inside it has only been low volume : 4-5 hours per week.
Outside it has been mid volume polarized, 6-7 hours a week, topped out last week with 8 hours (highest amount this year.)
I think my gains can be related to ānewbā gains because i never did structured work before.
Thatās awesome progress 
Age 48. Previous best FTP was 340+change peaking in summer of 2019. Coming back after a bad year (nasty RTA in April 2020 / no riding until late June / complications leading to zero exercise between 01 October and New Year):
03 Jan 2021 - 225w -241 lbs
02 Feb 2021 - 241w
23 Mar 2021 - 253w
11 May 2021 - 267w
26 Jul 2021 - 279w - 208 lbs
Did SSBLV 1&2, followed by the first part of short power build and then a few weeks of random outdoor riding (mostly doing spikes of VO2Max KoM and gravel efforts with L2 in between and one longer (200k) tempo effort - also added in the odd hard SS or Threshold TR sessions to try and maintain my gains.
About to start sustained power build which isnāt a plan Iāve done before so looking forward to it - especially as Iām on the AT beta
54w up and 33lbs down in circa 6 months so reasonably happy with that. 
Age 35
70kg
Never really trained with structured plans, or rode a bike for two weeks straight.
Started in July 2020: 145w
August 2020 (after a bit of base and bike fitting): 164w
October 2020: 193w
January 2021 : 206w
Got injured, so no training for a month or so
Started again in march 2021 at 190w
General build to may 2021: 219w (overachieved on ramp test)
Kickr started acting up, broke down, got sent to the factory and got replaced, so no structured training in June or July.
Just did a ramp test with the new trainer; back to 186w 
My quest for 3w/kg and beyond starts again. Regression sucks though.
Sorry if I dig out this old post, but it reflects pretty well what I experienced myself.
Iām happy though at least for my needs (epic mountain days) ā¦ FTP dropped a little but LT1 is now at almost 80% of FTP and sustainable (1.5h) Tempo at almost 90% of FTP.
So I guess the number might be lower but I can make more use of my FTP if that makes sense.
Just like Nate said ā¦ whatās your ftp? 300 tempo level 1 or 285 tempo level 9