One year of Trainer Road:
The last number is not from a strict test but I know its pretty close. I had a ramp test scheduled but my coach had us do an all-out 8 minute effort outside so I used that to calculate (304W x .9 = 274W FTP) and then bumped it down a little since it was only one interval. I know I should stick with one test type but for now I’m experimenting to see what I like. Now I’m moving into Rolling Road Race Specialty…
I’m 48 years old and a life long cyclist. I started with BMX when I was a kid, switched to road as a teen, raced some local crits here and there but never did any structured training outside of generally and sporadically following Eddie B’s book. In the late 80s I bought a Mt bike and have gradually transitioned to pretty much 100% mountain. I rode trials for a while as well in the late 2000s, but now I would describe the type of riding I do as Enduro. I climb hills for the descent, I have no intention of racing, but I would like to be able to climb with enough left in the tank for the downs and tech parts of climbs, so that’s where TrainerRoad came in. I started on December 17th 2020 with Sweet Spot build Low, but after a bit I realized I could handle more volume, so I bumped up to Mid. I’ve fully immersed myself, I watch the podcasts (mostly during workouts), and I’ve been super happy with the results. I’m a firefighter who works a schedule based on an 8 day week and I work 2 24s a week, so I’m pretty much chronically sleep deprived. To deal with that I don’t ride on days after my 24s and that seems to be working pretty well. I’m now more than a full 1 W/kg up from when I started and wow, what a difference that makes on the trail. I’m looking forward to what the future brings. I start Gravity Specialty phase next. My increases have been incredibly linear so far, I keep expecting the plateau, but happily it hasn’t happened yet. (that 6/28 date is my goal, which I generally add one ahead of time)
Ramp today and eeked out +1 watt on FTP! From 236 to 237!!
Actually, at 57 years old, I’m pretty happy to keep my FTP at around 3.5 w/kg.
I was hoping to hit 240 but that would have meant a whole minute at 335 w… but I blame poor sleep in the past week, a bit under the weather and totally not mentally fit… Maybe next week I’ll give it another go.
34 y/o male, mid-pack gravel rider and mountain biker for the last 5ish years. Used Zwift 2017-2019, primarily picking random workouts and rides to stay sane during MN winters. Peaked at 249 FTP in 2019 (68 kg, 3.7 w/kg). I spent 2020 trying to gain lean muscle mass, made it from 68 to 73 kg with improved diet and a very structured lifting plan. That sidelined me from any cycling outside of goofing around with friends.
Joined TR in December 2020 and tested at 229 watts. I’m now following a low volume progression to build for racing gravel centuries later this year (Lutsen, Dirty Lemming, Heck of the North). After LVSSB1&2 I’m already up to 260 watts (3.9 w/kg). I love the structure and can’t wait for Adaptive Training! Excited to test after the sustained build phase. FTP progression from my last five tests:
May 2019 - 249 (~3.7 w/kg)
12/22/20 - 229 (3.3 w/kg)
1/26/21 - 234 (3.5 w/kg)
3/8/21 - 249 (3.7 w/kg)
4/26/21 - 260 (3.9 w/kg)
Very modest gain of 2 watts today (from 230 to 232)!
But very happy as it comes after a 12 month training plan that culminated in my A event (a completely brutal 1000km bikepacking race in which I finished 1st female and 6th overall), followed by a few days off the bike (and eating like a machine), a few more days of recovery rides, and then back to regular volume after 2 weeks, but no structured training (in which I somehow set a number of PRs on local loops).
Looking forward to getting stuck into the next block, and seeing what comes after a return to structured training. Would love to get to 4w/kg by the end of the year (currently at 3.87).
TrainerRoad has really changed my perception of what I thought possible on a bike!
10 watts up! 
Did a 12 minute warmup prior to the test. Happy days!
That is amazing! Congratulations!
Newish to TR (started Feb) and I am having a great time training, love the forum, and the Podcasts.
Here’s my FTP history:
08-Feb-2021: 222
22-Mar-2021: 240
10-May-2021: 248, always happy to see improvements!
Went back from 311 to 306 a few weeks back. Reshuffled my plans because of race calendar delays (Covid…) and re-tested today to start a new Base phase: went up to 316. Delighted because I really thought I couldn’t properly do ramp tests, made me so nervous every time. 
I’ve been using TR consistently for just under six months now (since late November 2020), and figured I’d share my current FTP progression (mostly because I like making graphs)! 
My Ramp Test FTP has gradually increased from 174 W to 232 W (a net gain of +58 W to-date) over the past half year. I’m on the tall/skinny end of the spectrum, so I don’t have any weight to lose—in fact, I’ve increased from 61.5 kg in November 2020 to a current weight of 64.5 kg, most of which I think is muscle mass.
I’m 24/Male and new to structured training, so I’m excited to see (hopefully) continued gains over the next couple of months. I’m currently in Week 2 of Sustained Power Build (Mid Volume) and feel so much stronger than I felt six months ago!
For reference, I’ve only failed to complete a handful of workouts thus far (maybe 5 or 6 out of the 100+ rides that I’ve done)… my decreased compliance in SSB1 and SSB2 was the result of skipping workouts altogether (oops!) due to life/poor time management/etc.
My medium-term goal is to hit the 4.0 W/kg landmark, which I anticipate will require an FTP around 260 W. Given how things are going so far, I’m hoping that I can get there within around 6-8 months. 
New to training and new to TR. I love seeing improvements and learning about cycling training. Progress so far is slow but steady. I’m trying to get to 3W/kg by August, and am training for a 165 km ride.
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)
| Date | FTP | W/kg | |
|---|---|---|---|
| June 2020 | First Ramp Test | 166 | 2.3 |
| July 2020 | End Zwift FTP Builder | 197 | 2.9 |
| September 2020 | End of TR Oly Tri Base MV | 218 | 3.2 |
| October 2020 | End of TR Oly Tri Build MV | 231 | 3.4 |
| March 2021 | 3 months off the bike | 180 | 2.3 |
| May 2021 | Half Distance Tri Base LV - Adaptive Training Beta | 208 | 2.8 |
Getting back into shape after being off the bike for more than 3 months.
2/2019 - 240w
8/2019 - 260w
12/2019 272w
4/2020 280w
6/2020 310w
3/2021 295w
5/2021 317w
weight has been stable around 69-70 kg.
over that time ive probably averaged 4 hrs a week of running with a strong emphasis on running last year from June up until 3/2021 (6-7 hours/week). most noticeable improvements came from long days of aerobic climbing (around AeT or under) and then started getting into zwift races last year due to the pandemic. All the cycling i did in 2019 was easy (60-70% of max HR). Currently doing a lot of SST work and that is definitely helping with fatigue resistance so far.
I don’t know if I should update my FTP 
Its set to 250 which is comfortably hard and much above sees me fall into the ERG spiral of death (although the new powermatch seems to give more tolerance). My last ramp test 3weeks ago was 248w but I went out on Saturday and did 296w NP (262w ave) for 57minutes on a TT. 296w is a post op PB for me, Ive only ever managed it for a 20mins test.
If Strava is to believed there prediction of 313w is a all time record. I had an 90% tempo HR so perhaps could have went harder but that’s probably pushing it 
~14 months of Trainer Road
Mar 28, 2020 - 208W
Apr 13, 2020 - 238W
May 3, 2020 - 260W
June 13, 2020 - 285W
August 9, 2020 - 303W
Saturday, Oct 3, 2020 - 285W
Tuesday, Nov 17, 2020 - 296W
Friday, Feb 26, 2021 - 265W
Thursday, Apr 8, 2021 - 282W
Tuesday, May 18, 2021 - 306W
Reached a new all time high today + back over 4W/kg. Fully recovered from a nasty case of covid back in January which sunk a good bit of progress from the previous year. On to the new sustained power build plan at medium volume.
Wow, thats incredible. You went from 208 to 303, added 95 watts in 4.5 months!
Sorry to hear about your covid woes - it seems like it cost you 4 months.
Great to see you have bounced back well in a relatively short time 
I mentioned it earlier in the thread but that first ramp test was a pretty weak go at it after a long stretch of being off the bike - that being said I’ve definitely responded well to the TR plans and am glad to have bounced back from covid (and to have gotten my double dose of vaccine!). Not really training for anything specific anyways so I’m just glad to be feeling good and enjoying riding the bike.
Hello TR,
i need some help with my phenotype, i wonder what rider type i am, maybe you have some input for me.
WKO says my Vo2Max is around 72 and i can sustain around 315 - 330 watts for an hour with 68kg.
I don’t know if i can trust the vo2 number from wko5, from my feeling i produce lots of the energy via the glycolosis “anaerobically”.
So maybe if this is true and my vo2 is around 70 - 75 it means that i can clear the huge amounts of pyruvate/lactate i produce (more sprinter type)?
Second possibility would be that my vo2 is lower and also the longer efforts like the 1 hour ~320watts are just having a higher “anaerobically / glycolytic” contribution?
Or third possibility would be that my vo2 is lower then the 70 - 75 and also my glycolytic system is weak which also would lead to this threshold value maybe ?
Maybe somebody has expierence with this absolute numbers and has a better idea how to interpret it, would be nice.
Thanks
If all depends how well maintained is your PDC. If it has your true maximal efforts (especially short power) it is pretty close to reality. Usually the short power that is under-tested skews the vo2 max value and mFTP to be higher. So test properly your 1s, 5s, 30s, 1 min, 1.5 min to check things outm
In WKO you have also the chart that shows you energy contribution to given duration. To 1h power there is usually minimal contribution - lower than 1÷ in your case it will be something like 4W probably. Looking at your weight and power this seems correct. As I have similar numbers.
