Wow - that’s definitely a reason to celebrate dude 
I’m in admiration and envy in equal measure 
5 Likes
AIFTP gave me a 3 watt increase 
Bought some aero socks which should double it🙂
4 Likes
Get them with red go faster stripes for the win.
2 Likes
Why do you think you had so much more improvement the 2nd round of base?
1 Like
Started my TR journey last January 15th. I have an increased of +25.75% on my FTP. I’m very happy with the progress considering I got Covid after Month 2 and been off the bike for almost 2weeks. still a long way to go though.
7 Likes
215 Feb ‘22
235 Mar ‘22
255 Apr ‘22
271 May ‘22
Started using AI FTP detection as soon as it was launched and retest with it every 2 weeks. So always training at my new max which I recon helps increase gains.
Last test was 269-271 though 
Climbing Road Race Plan
Base/build/specialty MV, skipping some workouts to do outdoor rides. When can’t go outside, go back and do the workouts missed in TR
6 Likes
That’s a huge increase in consecutive months - well done 
2 Likes
Start
nov 2021 215W
Dec 2021 234W after SSB1LV
January 2022 242 after SSB2LV
Februari 2022 246 mid sustained build LV AI detection
March 2022 254 mid sustained build LV AI detection
April 2022 258 after sustained build LV AI detection (upto 260 peeping through AI detection)
May 2022 250 ramp test 2rd of the way through climbing road race specialty LV (253 with AI detection)
Climbing road race LV specialty really didn’t work for me 
8 Likes
Below is my FTP history since I started cycling late 2019.
My weight has gone down from ~95kg to 73kg earlier this week.
I’m currently sitting around 4.3-4.4W/kg.
I’m no longer testing FTP as frequently as I used to. I know it is a bit higher now than when I last tested late Feb. I guess I’m a bit more in tune with where I sit and RPE and dial intensity in/out.
One additional note: I started working with a trainer in April last year and we dialed down volume quite a bit, and moved towards more of a polarized model which really helped make some more progress.
10 Likes
Update:
Aug '21 - 296w @ 3,74 w/kg
Sep '21 - 288w @ 3,64 w/kg
Oct '21 - 311w @ 3.9 w/kg
Nov '21 - 318w @ 4,0 w/kg
Dec '21 - 331w @ 4,19 w/kg (After finishing SSBMVI)
Feb '22 - 325w @ 4,18 w/kg (After finishing SSBMVII)
Mar '22 - 338w @ 4,28 w/kg (Sustained power build)
May '22 - 344w @ 4,35 w/kg (XCM speciality fase before A race)
Satisfied with my performance on A race. This was 4 day XCM stage race with 3 days of over 200 TSS back to back. Went home with around 255/260w Np for these days for 4+ hours per day. 18 hours of cycling for the week while my normal load hovers around 8 to 9 hours (including strenght work).
Stretch goal for next A race in October would be to get to 365w @ 4,6 w/kg. Probably need to start adding a bit more volume to get to around 10 hours a week. Any suggestions otherwise?
12 Likes
| Date | FTP |
|---|---|
| 1/7/2022 | 216 |
| 1/8/2022 | 216 |
| 1/8/2022 | 231 |
| 1/9/2022 | 231 |
| 2/14/2022 | 240 |
| 2/15/2022 | 240 |
| 3/28/2022 | 212 |
| 3/28/2022 | 240 |
| 3/30/2022 | 240 |
| 4/22/2022 | 248 |
| 5/16/2022 | 252 |
Started TR first week of January, 2022. I used a combination of accepting Garmin, Intervals.icu, and TR suggestions to adjust my FTP numbers through April. Since AI has been introduced, am relying solely on TR. Pretty good for an over 50 filthy casual, right!?!
13 Likes
Haven’t done an FTP test in ages, but was pleasantly surprised when I pulled off 2x20 min at 206 watt (with 10 min rest in between), after 40 min at high tempo/low treshold.
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
05.2022: 2x20m@206 (10 min rest)
08.06.2022: 207 (3 minute RAMPS) outdoor
10 Likes
I had another Ramp Test scheduled which I exchanged for an AI FTP Detection. An increase of 3 since last month. Seems small, but I guess I should be pleased with it…
| Date | FTP |
|---|---|
| 6/11/2022 | 255 |
4 Likes
wow, very good progress !
Jan 5 2022 166
Feb 15 2022. 176
Apr 2 2022. 182
Apr 25 2022. 188
May 15 2022. 195
May 30 2022. 200
20% increase in 6 months 
14 Likes
Impressive progress, nice work! May I ask how you created the graph? I’d like to keep track of my FTP improvements using such a graph too.
Oh great! I thought I was the only one! 
Actually I started really great with big increases, but after 4 months I believe I was quickly reaching a plateau. I’ve been on Climbing Road Race High Volume complete program since Feb 2022.
So, you can see, my gaining progress was increasingly lower:
17 watts,
11 watts,
14 watts,
8 watts,
5 watts
And in percentages:
12,09%
7,58%
8,85%
5,70%
2,02%
I admit that the following factors probably contributed to this decreasing gains:
- 16:8 Intermittent Fasting on lower intensity days;
- 2 or 3 weekends with weddings, vacations time-off → no sunday/saturday training.
- A bit of a cold after this wedding weekend #partyHard #tooMuchDancing #heavyToddlers
- Increasing endurance achievable days from 1h/1h30 to 2h/2h30 productive.
- Some knee pains due to bike fit still not on point.
Nonetheless, after reading and listening to other athletes progress on TR on Mid and Low volume, learning about overtraining and plateauing (listen to the podcast on spotify) and also studying a bit about polarized training, I’ve decided to start with the Criterium Mid Volume plan on the end of this endurance week of build phase 2 (really toning it down first) and forget about the specialty phase of my previous plan.
Let’s see if this works better for me 
Actually what I’d really love is to hear/read any suggestions on how you guys think would be the best direction for me to proceed right now 
5 Likes
This doesn’t look like a plateau at all.
Lets point out the fact that you have gained 5 watts (2.5%) in 21 days which is awesome progress (projecting ~8 Watts over 31 days).
I don’t know what you were doing prior to TR structured training but it looks like you were at the very least adding “structure”. The initial surge was caused by this. Then your FTP gains started to level out and like all of us you are chasing that magical felling you had after that first increase. Also remember 5 watts gained by a rider with a higher FTP is a less % change but it is still a change.
Plateau would mean you were going 200 → 202 → 198 … for several months. enjoy the improvements and don’t get bogged down by the numbers and over analyze things.
7 Likes
Also, a reminder that FTP is just one measure.
Can you hold threshold for longer than you could three months ago? Yes? You got faster.
Can you do 3 minute VO2 Max efforts at 120% now when you could only manage 2 minute efforts three months ago? Yes? You got faster.
Three months ago your best 15 second power at the end of a two hour ride was 600 watts. It’s now 900 watts. You got faster.
Can you now stack three hard days back to back without dying? Faster.
Do you feel more awesome than three months ago?
ETA: but if you want to change - change! The best plan is the one you’ll folllow. Go smash it. 
7 Likes
Yap, You guys are spot on!
Yes, I started “off the couch” in feb 2022 and yes, of course the percentage will allways naturally decrease… duh… lol sorry I didn’t think of this before. 
…And yes, my “FTP gains started to level out and like all of us you are chasing that magical felling you had after that first increase”
I found a very pertinent podcast on this:
3 Likes