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"Crack out a full on 20 minute ride (a 10 mile TT), grab your normalised power figure, and you've got 105% of your functional threshold. It's not as accurate as a full hour test, but it's less stressful, easier to fit in to a busy schedule, and as close as we need to be for the level of racing and training we undertake."
But read http://alex-cycle.blogspot.com/...ven-deadly-sins.html
Shorter Time Trials
5b) by conducting a time trial effort of sufficient duration (say at least 20-min), with FTP typically falling into a range of percentages for TTs of this duration e.g.:
- FTP = 95% +/- 3% of 20-minute maximal average power
- FTP = 96% +/- 3% of 16km (10-mile) TT avg power
Of course everyone is different and some may fall outside of these ranges.
CP = [(long interval duration * long interval Pavg) - (short interval duration * short interval Pavg)] / (long int duration - short int duration)
just use the Pavg you can typically sustain for long (20+ min) intervals in training