When was the last time you tested? When is your next race? Depending on the answers, you may get different responses.

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Sweet Spot Base should not be that difficult that you can't hit all your bogeys. It should be challenging, but not impossible. Try and do a Sufferfest and see if its still easy, then we can talk.

You should retest your FTP every 6-8 weeks. I would complete the Low Volume program and retest at the end or right before starting a new program.

Try the "Gray" workout, it's a 2x20 @ FTP and it should feel pretty damn hard and if not then retest FTP.
2x20 is a good workout to do every week anyway. The nice part about it is that you can take the average of the two intervals and that's your FTP. You bump it a couple of watts every 2 weeks and see if you can still do it.

Its not supposed to be tough to hit targets below FTP. Well ofc it will get tougher closer and closer to FTP but it should be doable on a day to day basis. Do some high-end work and you will quickly find out. Try Vandever.

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Endurance coach | Physiotherapist (primary care) | Bikefitter | Swede

Thanks everyone I'll try some of the higher end workouts and retest after my plan is over. The consistency is really helping though. Much appreciated.

Sorry if this is a dumb question or a repeat one, but which workout should I use to test ftp? About 20+ workouts in and about to complete dc6-2014.

There are FTP tests on trainer road. I believe 1 hour, 20 minute, and 8 minute. I think if you put in Test in the Workout search they will pull up.

+1 on the Sufferfest. I was crushing the TR plans and tried the Hell Hath No Fury Sufferfest workout+vid---humbling and addicting!

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Human Person

:) Been doing Downward Spiral and A Very dark place among others a bunch this winter. I love the moment of dread I feel right before my next interval starts in A Downward Spiral. Those combined with Trainer Road can be mentally tough, and physically demanding that's for sure.

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"4 wheels move the body, 2 wheels move the soul"

At what point with sufferfest do you figure its time to do a retest? Once you can actually do the entire workout at the stated Intensity Factor & NP ?

I don't know. I just retest every 6-8 weeks.

Sweet spot should feel doable but still a good workout. If it's easy you likely need an FTP increase. You don't have to retest, you can just bump your FTP up 5 or so watts and continue. All of our workouts are designed so you can get through them. So just because you can do the workout doesn't mean it's time to retest. If it's been more than 4-6 weeks since you've tested than I recommend retesting.

I also like doing what sp1ke said and use Gray as a measuring stick for my fitness. It's a GREAT workout; probably the most famous power based cycling workout there is. It's just 2x20 at FTP.

We have this "Man Plan" at the office. We do Gray and Starr King (3x15 at FTP). We just keep doing those workouts until we can hit all the targets. Once we can do that, we do a killer VO2 max workout. If we can do that, we bump our FTP up by 5 watts.

I'm not sure if it's the smartest plan though. It can be mentally demoralizing. Most people just quit mid workout after a while (I've done it too :(). I think actually following a normal plan and being able to finish your workouts is probably a better way to get in shape :). It is fun to say "Man Plan" though.

On ST it would be called the "HTFU Plan" :).

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CEO at TrainerRoad
Co-host of the Ask a Cycling Coach Podcast