After 6 weeks of Polarized Base mid volume
270w → 287
Followed by 6 weeks of sweetspot Base 2 low volume.
287w → 306w
Thats an all time high for me! 
40 years old (in mars) and 75kg.
After 6 weeks of Polarized Base mid volume
270w → 287
Followed by 6 weeks of sweetspot Base 2 low volume.
287w → 306w
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congrats
I am disappointed with today’s FTP test. We were aiming for 209, but I finished at 202. It’s true that I haven’t been training for 20 minute efforts in the last couple of months, and it wasn’t the best day, but am still not amused with it. Will plan for another test is in the coming month.
Another way of looking at it, is that in January, I’m already at more or less the same level as in May last year. I need to be at my best at the end of June, so I have plenty of time to improve.
16.01.2021: 164 (2.1)
06.02.2021: 182 (2.4)
20.03.2021: 185 (2.5)
13.04.2021: 198 (2.6)
11.05.205: 205 (2.7)
09.06.2021: 212 (2.8) outdoor
28.07.2021: 212 (2.8) outdoor
19.09.2021: 205 (2.6) outdoor
14.11.2021: 2x20min @ 180 indoor
15.12.2022: 60 min @ 181 indoor
18.01.2022: 202 indoor
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Finished SSB 1+2 and went from 242 (11/16/21) to 268 today. I am definitely happy with my progress but also know that it could have been even higher as I am recovering from a mild case of Covid. I didn’t have any respiratory issues over the last week of Covid and made it thru my TR recovery workouts just fine last week, so I figured I was good to go. But boy oh boy did I feel it in my lungs on the last few ramps. And afterwards when I got off the bike my lungs were on fire and I was coughing quite a bit. That subsided throughout the day but is still noticeable. Another test in a few weeks after the first block of Short Power build. The goal is 300 by May.
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Did you skip parts? I started 11/11 and still have 1.5 weeks to go
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It’s not an improvement, but after sickness and vaccination. I’m satisfied with the result. It’s been a long time since I’ve did the last FTP test on trainerroad. Now I’ve started a High volume custom plan till the 20th March, hopefully for the first race in Luxemburg or West germany.
07.01.2020: 299 Watt
18.01.2022: 284 Watt
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Mega! 
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I used plan builder and have an A race in early May, so I assume it adapted the base phases and cut them shorter (9 weres total) with more emphasis on Build and Specialty (16 weeks total).
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Just finished SSB2HV and my FTP dropped from 223 to 220. Very disappointed as I felt stronger at the end of this cycle and saw my heart rate drop for similar efforts, but when it came to the ramp test I had the same trouble at the 303W minute. I realize there’s a difference between sustained power and peak power, but it’s still soul crushing to do a hard 6 week effort and see no improvement.
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Curious to hear more about what you were doing before for in-ride and post-ride fuelling/recovery and what you’re doing now that you think led to an improvement (or any other factors for that matter)
Although I would have fuelled previously this would normally comprise eating a carb heavy meal 90 mins prior. I didn’t really consider post ride recovery (unless my wife had left me a smoothie from earlier in the day).
Main changes have been using a energy powder in my bottles rather then water and using a protein shake immediately after my workouts.
Hope this helps
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You may find a nugget or two of helpful information by doing a forum search for ramp test tips.
A few things I’ve learnt / read from this forum off the top of my head being.
- ensure adequate rest and fuel
- extra easy warmup- some people need it / some don’t, so experiment to see what works for you
- perceived effort - how do you overcome this in gruelling threshold or VO2 workouts - try and establish your tactics and then apply them in the ramp test.
With AT though, if you happen to be just one of those riders that doesn’t get on with a ramp test, then you may find the PL progressions are enough over the short term to ‘measure’ your progress
Once your levels get high enough, you could consider manually adjusting your FTP up by a few watts and then see how you get on. AT will do it’s thing once you rate the effort of a few workouts at the next level.
Hope this helps 
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Been there, done that. For me it was a case of testing other areas of my power curve… my FTP went down but I almost doubled the duration I could maintain my lower ftp number.
Plenty of talk on forum about this, that number is for just one point in your power curve and you shouldn’t judge yourself by it.
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Thanks for the pep talk. This was only my third block of structured training ever, so I was hoping for much higher gains than I apparently got with the FTP number. Probably didn’t help that all the base training I did was in sweet spot, so I wasn’t really prepared to deal with 100%+ FTP efforts. The thought of hitting a plateau already is a little frustrating.
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I think you’re right that I’m not really made for ramp tests. I’m really thin and don’t have tremendous leg strength, so the difference between an effort that I can hold for 1hr+ and one that make me blow up is fairly small. I usually overcome this in short intervals with high cadence (100+), but I can only do that so long on the ramp test. I am moving to the build phase, and I’ll see how I respond. I may end up trying your suggestion of manually adjusting my FTP according to my PL progressions. Thanks for the advice.
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Long time since i last posted on this thread. My FTP hasn’t got much better, but my weight is down. I’m testing again next week, my goal for HR Dolomites is 360/78kg.
Jan, 19: 250 @ 102kg
Mar, 19: 281 @ 94kg - TR SSBMV1
May, 19: 300 @ 90kg - TR SSBMV2
July, 19: 315 @ 89kg - finished SSBMV2
Aug 19: 325 @ 90kg
Sept 19: 340@ 89kg
Jan 22: ~350@81kg
Looking back, i can’t quite believe I’ve done 21kg and 100w in 3yrs. I’m a completely different person to what i was back then.
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Well this off-season has been a revelation for me.
For the last couple of years I’ve been doing 8-12 hour weeks on the bike over the winter, mixing in a long endurance ride with the TR MV plans.
This winter due to the birth of my daughter I dialled it back to Low Volume. Started with traditional base from Oct-Dec and now using plan builder (with 3 workouts/week) since I know my race dates.
FTP started at 302W in October. Left it at that throughout LV traditional base and instead of ramp tests scheduled did a Zwift race instead.
Tested again start of January - 312W
And tested just yesterday (plan builder put it in, very soon after last one but was feeling good) - 318W!
Now, I have a couple of years of training in the legs so FTP gains probably come easier but I look back on last winter when I was doing 12 hours every week and seeing my FTP stuck at 310W and wonder.
Big difference for me is the quality of my workouts is impeccable now. I have not failed or decreased a workout yet and have completed everything in the plan since the start of October. Much easier with 3 a week rather than 5 or 6.
Also, having days to recover between every session makes a massive difference to me.
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A fantastic journey - well done