Very much Helpful!! Thanks for sharing. Just completed first week of SS MV1 and hopeful to go all the way.
More power @MVane and to everyone in this forum!
Ftp from 291 to 304. Watts per kg is now 3.79. Thank you sweet spot base 2. Up from 271 when I first started trainer road 12 weeks ago.
So Iām quite curious as to what this year will bring. Started of my cycling hobby in 2016. Did mostly recreational rides, strava hunting (with good results on sprint segments and short power hills) etc. Did two races in 2018, six in 2019 with a small play around with some occasional structured workouts taht year ā but nothing too consistent really.
Decided that I want to fully commit to a structured season this year to see potentially what I could be capable of. If I would be able to hit 4W/kg then I would be stoked (would have to do around 360W though. Jesusā¦ 
)
Hereās my breakdown. Didnāt have a power meter prior to march 2019 so donāt have a slightest clue as to what my FTP was when I started riding in 2016.
27.03.2019 - 295W / 3,17W/kg (93kg)
20.04.2019 - 301W / 3,27W/kg (92kg)
08.05.2019 - 309W / 3,40W/kg (91kg)
05.08.2019 - 314W / 3,49W/kg (90kg)
11.09.2019 - 315W / 3,42W/kg (92kg)
07.01.2020 - 290W / 3,09W/kg (94kg) - 8 weeks fully of the bike prior to test, hence the big drop
13.01.2020 - 302W / 3,21W/kg (94kg) - start of SSB MV1
Oct 15, 2019 - started SSBLV1 TR, no prior structured training. 195W, 64kg
Nov 27, 2019 - started SSBMV2. 213W, Wright steady afternoon 64kg
Jan 28, 2020 - will repeat first 4 weeks of SSBMV2 before a week of unstructured riding (off to warm places), and then jumping into a build phase. 226W, weight unchanged.
Overall, more than happy with results so far. Hoping for a true 250W FTP by late summer. Goal is a sub - 2:30 bike leg of a 70.3 relay I signed up for.
I am sure itās already been discussed but worth asking again.
Is it correct that you need to be fully rested and fuelled before the ramp test?
If doing the test first thing in the morning (6am) this means having (for example) a Team Sky rice cake and an energy gel to load up the glycogen. Is this the correct protocol?
I started mountain biking Fall of 2016 because I was out of shape. I lost 35 pounds pretty fast, but I quit getting faster and I want to keep up with my brother in law. We ride together a lot and while he is totally cool that I am not as quick, I would like to be able to hang for the whole ride. That is what prompted signing up for Trainer road.
Here is my result after doing the SSBLVI:
01DEC19: 209W
14JAN20: 225W
The weather has been crap here, I have no idea if this means I am actually faster. I used plan builder for my training going forward because I am taking a crack at a 100k (Mohican). Hopefully I can finish.
I did one this morning at 4:30am after going to bed ~9pm last night. I ate a bowl of oats last night around 8-8:30pm to try and get some carbs in, as well as a Maurten gel right when I woke up. I probably could have had a better test had I been more awake and just tested in the afternoon but it seems easiest to just get some extra carbs the night before if possible.
Iād do the ramp test the same way as you do your workouts. The main purpose is to set your training zones, so do it like a training session. Preparing for it as if its a race might get you a nice high number, but will make training at that number much harder.
Feb 2018 - 220W Zwift 20min test with virtual power
July 2018 - 277W - Ramp test with Kickr snap as power meter after some training and racing
Jan 2019 - 246W - Start of SSB1LV - Ramp test with Stages L meter
March 2019 - 261W - Start of SSB2LV - Ramp test with Stages L meter
Weight has been around 81-82kg for a while now.April 2019 -274w - 3.4w/kg - Start of General Power Build LV - Ramp test with Stages L meter.
Weight is down to around 80-80.5kg
May 2019 -288w - 3.58w/kg - Middle of General Power Build LV - Ramp test with Stages L meter.July 2019 - 292w - 3.74w/kg - End of build and starting specialty - Ramp test with Stages L meter.
I didnāt retest the entire fall but did lots of CX intervals and races and then 3 weeks completely off the bike.
Dec 2019 - 284w 3.68w/kg - Starting SSB - Ramp test with Stages L meter.
Stoked to start this season +38w from last year!
Jan 2020 -291w - 3.78w/kg - End of SSBLV1 with extra rides. Ramp test Stages L meter.
Onward and upward. Was 261w last year at this same spot in training. Hope to get to around 310-315 after SSB2 and Build.
Like it was said, I treat mine same way as a regular workout. Yesterdayās came after 1.5hr ride Saturday and a 2hr Sunday (both sweet spot).
Do any of yaāll ever check your FTP results via, say, a lactate test or a muscle oxygen sensor?
I picked up a Humon Hex and they say itās ramp test does a decent job of correlating with MLSS (i.e., the unmeasurable that FTP is supposed to approximate). So, when I do a ramp test I will also be running the Humon protocol over the top of it, just to see how they match up.
I found that 20 minute tests predicted an FTP of about 310 last year, whereas the blood oxygen (and my Garmin Fenix 5) said it was closer to 265 / 270.
Here are my results after six months or so. It looks like those big monthly newbie gains are over, as Iāve only seen a 5w increase per month since November. Weight has been pretty constant, at 78kg (6ā4ā, 39 years old). I worked through SSB LV I, SSB LV II, Sustained Power Build LV, and then SSB MV I.
Jan 30, 2020: 265
Dec 31, 2019: 260
Nov 30, 2019: 254
Nov 4, 2019: 245
Oct 9, 2019: 235
Sep 21, 2019: 225
Sep 17, 2019: 204
Aug 5, 2019: 187
Dude, thatās almost a 42% increase in power, so jealous 
Up from 287W at the end of SSBMV2 to 299W halfway through SPB. To say that Iām miffed I didnāt push for the 3-4 seconds more required for the obvious milestone would be an understatement!
This is my highest ever FTP, having only discovered Zwift 2 winters ago and TR last winter. Two years ago I did some of Zwifts āFTP builderā workouts, and last winter I jumped straight into the Gravity (HV!) speciality on TR. This year Iāve started early, in October, and am doing the full cycle as TR intended. Iāve gone for MV throughout as I doubted my ability to hold onto HV for 28 week!
At the start of October 2019 I was 266W, so a 33W jump so far.
The difference to my actual āfitnessā though is huge, much more than 33W might suggest! I turn 40 this year, and (mainly through having been lazy most of my life) Iām the fittest Iāve ever been.
Bring on the race season!
Nov 2 2019: 238 W (first ramp test, just got TR installed and wanted to try it to check that everything was working)
Nov 4 2019: 253 W 3.01 W/kg (starting SSBMV1)
Dec 16 2019: 289 W, 3.44 W/kg (starting SSBMV2) up 14%
Feb 3 2020: 317 W, 3.77 W/kg (starting SPBMV1) up 9%
Very stoked with the rapid improvements.
Came into TR after about 2 months of ānoodlingā, non-structured riding on my first road bike ever. 42 years old, 190 cm, 84 kg. No aerobic exercise to speak of for the past 5-6 years after hurting my feet and knees when I tried to take up trail running and went far too hard and long.
4 W/kg seems to be within reasonable reach this year, and Iāve got my sights set on a couple of 120 km gran fondo style rides in my area, the first of them end of May.
I have gone up a whole 3W from 295W to 298W in SSB2 - my own hybrid of MV/HV - i.e SS in the week for 90mins - o/u on Sat. I got from 289-295 in base 1. I may be hitting the ceiling a bit unless I suddenly find extra time to train at the age of 51 and a weight of 60.7 - 60.9kg. Would need 305W to get to 5W/kg or to lose a kg which isnāt going to happen - still maybe I need to practice getting out a bigger % of my FTP on the tt bike which is what I race in the UK as the most I put out for a 25m tt last year was 259W. Mind you I 'm not convinced I could put out 298W for an hour anyway - I think the Ramp over estimates - but it does seem reasonable to gauge workouts against in my experienceā¦still better than my first Ramp of 236W in Oct 18 so TR certainly works 
Second ramp test of SPB LV1 (modified) and my FTP increased from 222 W to 241 W. My legs are on fire!!
Addition:
I donāt know my weight as of know but hopefully my weight didnāt drop further. I increased my daily calorie intake by 400 kcal compared to SSB LV 2.
I tested at 110 FTP in september 2019. I did ssb1 2 or three times because of illness since then. Iām about to finish SSB2 tested yesterday at 150w FTP. And dropped almost 10kg. Lot of it is probably newbie gains/ recovery to previous FTP which was about 240 watts about 12 years ago. Which dropped due to years of severe illness.
Keep pushing 