FTP results:
16.01.2021: 164 (2.1 W/kg)
06.02.2021: 182 (2.4 W/kg)
20.03.2021: 185 (2.5 W/kg)
13.04.2021: 198 (2.6 W/kg)
11.05.2021: 205 (2.7 W/kg)
09.06.2021: 212 (2.8W/kg)
Happy with today’s result - it represents a nearly 15% increase over 12 weeks. Small but steady progress… I doubt I will achieve 3W/kg by August (my original goal) because I’m now going to focus on endurance.
This is all very encouraging. I just completed ssmv1. I came i with estimated FTP of 249, frome about 4 months of zwifting. My first ramp on my first day of tr, came in at 251. 6 weeks later, on monday i did the ramp again and came out with a 267. I was pretty stoked. Now im looking forward to the next test in 6 weeks after ssmv2.
Awesome job, what were you doing?
Started Trainerroad Last November (Weight has hovered around 80kg)
I’ve realized that I’m proportionally better at efforts 20min and under and as such my ramp test FTP was definitely an overestimation. If I did a ramp test now I feel like I could end up with an FTP around 375 (4.7w/kg) but there is no chance I could hold that for an hour.
I’ve recently set a bunch of new shorter power PRs including 680w (8.5w/kg) and 470w (5.9w/kg) for 1 and 5 minutes respectively. I plan to complete another 20 minute test soon and I hope to average around 385w.
I’m super stoked about my progress so far as I’ve nearly doubled my FTP since starting cycling April 2020, next goal is 500w for 5 minutes!
3 blocks of intense intervals, 3x per week. Started with an hour, second block at 75 minutes, and did 90 minute sessions during the third block. It was hard but worked like a charm.
| Date | Plan | FTP | W/kg |
|---|---|---|---|
| April 20th, 2020 | Initial Test | 208W | 2.2W/kg |
| June 2nd, 2020 | Completed Sweet Spot Base MV1 | 224W | 2.46W/kg |
| July 15th, 2020 | Completed Sweet Spot Base MV2 | 240W | 2.74W/kg |
| August 11th, 2020 | Midway Sustained Power Build MV | 244W | 2.83W/kg |
| September 9th, 2020 | Completed Sustained Power Build MV | 249W | 3.04W/kg |
| November 9th, 2020 | Completed 1st half Century MV and Traditional Base MV1 | 239W | 3.03W/kg |
| December 15th, 2020 | Completed Sweet Spot Base MV1 | 252W | 3.21W/kg |
| February 2nd, 2021 | Completed Sweet Spot Base MV2 | 258W | 3.26W/kg |
| March 2nd, 2021 | Midway Sustained Power Build LV + Z2 | 263W | 3.35W/kg |
| March 30th, 2021 | Completed Sustained Power Build LV + Z2 | 270W | 3.45W/kg |
| June 15th, 2021 | Completed 1st half Century LV + Z2 and the updated Spot Base MV1 | 275W | 3.59W/kg |
I was feeling a bit burned out during specialty phase again and ended up bailing on the mid-plan Ramp Test. I just carried over my previous result and started base phase again. It was about the same time that TR released the updated plans so I switched over and ran with it.
Still improving and looking forward to trying the updated SSB MV2 now.
I propose changing the title to “Your FTP losses”.
Just had a ramp and dropped from 213 (don’t laugh) to 19 something. Bit gutted tbh so adding an quick endurance spin then see what adaptions I have.
Might try 8 minute test next scheduled one I historically f up ramp testing.
Will definitely have to lose more weight now.
had a mildly perplexing drop in FTP from 192 → 175 after my most recent ramp test. “perplexing” in that my last test was in February, and over the winter I did mostly maintenance cycling because it’s ski season (which, for me, involves a fair amount of uphill skinning), but spent the last 6-8 wks steadily increasing volume in preparation for a gran fondo (my first) that went off very smoothly (though not briskly).
outside i have felt as strong as ever, with multiple long (4-8hr rides) with NP at what looks like 90+% of what my newly calculated FTP is.
wondering if this is a result of poor testing (it’s been hot here in the SW US and my training room is warm even with some full blast lasko jobs) or if it’s a combination of bike-specific deconditioning and a loss of top-end since all i’ve been doing is long endurance rides for the last couple months.
or am I just weak
I was a runner for 3 years doing about ~6hrs a week. One morning at the start of a long run I was the victim of a hit and run by a car. My left leg took a massive whack and my knee was never the same after. From then on I could only run ~1hr week battling constant niggles due to the injury to my left leg. I got fed up with trying to get the running going again so bought a bike. I hadn’t ridden a bike for 22 years so took a huge leap of faith and bought a very nice bike and indoor smart trainer and all of the other stuff (shoes, clothes, etc. - this adds up very quickly).
With all of the training I’ve listed below I add one indoor or outdoor ride a week being anywhere from 1-2hrs at endurance intensity or lower.
I weigh 71kg and 43 years old.
No training = 171 FTP
SSBLV1 = 195 FTP
SSBLV2 = 215 FTP
A few weeks of casual riding = 219 FTP
Gen Build LV 4 weeks in = 230 FTP
59W in 5 months (newbie gains I suppose).
Couldn’t be happier and will definitely be sticking with it. I plan to keep using low volume plans and add endurance rides.
My old running VO2max was 57. Currently my FTP of 230W gives a cycling VO2max of about 50. I feel I have more room to improve.
Here is a complete history of my FTP and w/kg since I started on TR in October 2016.
Lowest ever FTP - 198 @ 76.5 kg, 2.59 w/kg
Highest ever FTP - 288 @ 69.3 kg, 4.16 w/kg
Can you spot where lockdown happened 
Used to go through cycles of completing SSB 1 and 2 and getting to a reasonable position, then life getting in the way (work trips, holidays etc) and going back to square 1. I had to plug a couple of gaps in weight data with estimates, but it’s pretty close.
The dip in August 2020 after the peak is where I made myself quite ill through overtraining - I have had to dial it back a bit since then.
The challenge now is to hold onto these gains as life starts to return to normal…
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 – 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 “stop” making progress or switch to MV?
Hi all,
I am having a great time training and love the forum and the Podcasts as well.
Here’s 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 months… with a new baby girl and a couple vacations, my training has languished… at any rate, I finally got my invitation to AT last week. I’ve been (hardly) training at a manually set 260FTP.
Today’s 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 ‘lose weight thing’ (racing road, mtb, CX)
2020/2021: 360w (4.8 w/kg @ 75kg)
Back to weight I started at. Wouldn’t be happy if I gained weight but I don’t 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