It’s a 5.6% increase, which I don’t think it outstanding, but isn’t terrible. I was going on 4 hours of sleep and was a stressed-out wreck due to some health concerns with my pet, but even with those factors, I DID manage to increase my FTP! It’s an even increase of 10 Watts, bringing me (now at 72.7kg) to 2.20 W/Kg. Boo-urns.Īfter 7 weeks of training (6 weeks of program and 1 week of rest in the middle due to a work conference), with okay-ish adherence (see below), I tested my FTP again yesterday.

Which puts me solidly in the “untrained” category of fitness. Instead, the target power was increased every 6 seconds, and then based on when you quit pedalling, how consistent earlier efforts are, and what power you stop at, you get an FTP. I used the new ramp test model, which I felt was more useful than trying to guess what what power I could sustain for 8 or 30 minutes. My FTP was first measured on Nov 11, at 72 kg and feeling like I wasn’t in the greatest shape. I also travel for work, and on days when I was supposed to cycle, I would find a spin bike with power output, and follow along with the guidance of the app without actually recording my output. I have a single-sided (Left crank) power meter from 4iii, which provided informations during most of the workouts.

At the same time, during training sessions, there were mini drills for complete pedal strokes, aero position, high-cadence endurance… all while keeping power on target. The purpose was to test my FTP, and increase power near my FTP so that I could be more powerful. I finished Phase I of TrainerRoad Base Training last week.

Trainerroad sweet spot base