Recently completed a 60 min FTP test (245 watts) and the common 5 min all out followed by 20 min - 5% (283 watts) both on the trainer, tests were spaced about a week apart. My question is, which test do I use to set my training levels? My season will start at with short distance and progress to ironman in the fall. I know my fatigue resistance is very poor at this point in the year. I’ve always used the 20 min FTP protocol in the past but found it very difficult to make it through workouts.
neither, though when a ~40k tt happens I will adjust if needed (though, so far, I have’t needed to)
I set FTP by looking at my mean maximal power curve over the recent months, and look at where the curve would likely fall at around the 60 minute point.
I go into more detail on this here:
http://austintriathlonstore.blogspot.com/2014/06/the-mean-maximal-power-chart.html
I go into more detail on this here:
http://austintriathlonstore.blogspot.com/...mal-power-chart.html
Good read, thanks!
BTW this approach of using your MMP curve is basically a way of making use of 6 of the 7 deadly-sins (1,2,3,4,6,7)
http://www.twowheelblogs.com/andy-coggans-seven-deadly-sins
Works well if you go hard for various durations somewhat often. Some triathletes don’t do that, so might need to test formally. Though I suggest finding some local TT events to do, or make your own! Good practice anyway.
I go into more detail on this here:
http://austintriathlonstore.blogspot.com/...mal-power-chart.html
Good read, thanks!
So you’re saying it depends on interval length? Say I want to work on vo2 max with intervals of 5 mins for any number of sets, would I use my best 5 min watts from my MMP? Or FTP would be sets around my 245 watts? Thanks for the feedback, the article was a good read.
Your FTP is how much power you can do for about an hour, no matter what.
If you have done some hard efforts over various time periods (20 minutes, 40 minutes, 1.5 hours) then you can usually tell by your mean maximal power curve about where your 1 hour power would fall
If the only hard efforts you have done in the last couple months are 5 minute intervals, then your normalized power from that whole interval session might be pretty close to your FTP.
So you’re saying it depends on interval length? Say I want to work on vo2 max with intervals of 5 mins for any number of sets, would I use my best 5 min watts from my MMP? Or FTP would be sets around my 245 watts? Thanks for the feedback, the article was a good read.
So you’re saying it depends on interval length? Say I want to work on vo2 max with intervals of 5 mins for any number of sets, would I use my best 5 min watts from my MMP? Or FTP would be sets around my 245 watts? Thanks for the feedback, the article was a good read.
Intended intensity during training should be based on your individual capability and intended purpose for that day’s training.
e.g. if you are looking to do 5-min efforts as a means to give VO2max a prod, then you should base your 5-min interval set intensity on what you can do for a set of 5-min intervals.
Targeting intensity as a % of some power value like FTP or 5-min MMP or any other point along the mean maximal power duration curve is useful as guide to begin with, but thereafter use what you can actually do as your guide - it’s self correcting that way. Reference to MMP then becomes more useful in context of assessing fatigue.
Recently completed a 60 min FTP test (245 watts) and the common 5 min all out followed by 20 min - 5% (283 watts) both on the trainer, tests were spaced about a week apart. My question is, which test do I use to set my training levels? My season will start at with short distance and progress to ironman in the fall. I know my fatigue resistance is very poor at this point in the year. I’ve always used the 20 min FTP protocol in the past but found it very difficult to make it through workouts.
I’d probably go with the higher number, as it looks like you probably didn’t pace the 60’ one as well given the huge power jump on the 20’ test. If you still doubt it, you can retry the 60’ min test and specifically target the higher number for the whole interval, and if you make it, you’ll know for sure. If not, then you can readjust. You can use it as an excuse for a tough but good workout.
So you’re saying it depends on interval length? Say I want to work on vo2 max with intervals of 5 mins for any number of sets, would I use my best 5 min watts from my MMP? Or FTP would be sets around my 245 watts? Thanks for the feedback, the article was a good read.
Intended intensity during training should be based on your individual capability and intended purpose for that day’s training.
e.g. if you are looking to do 5-min efforts as a means to give VO2max a prod, then you should base your 5-min interval set intensity on what you can do for a set of 5-min intervals.
Targeting intensity as a % of some power value like FTP or 5-min MMP or any other point along the mean maximal power duration curve is useful as guide to begin with, but thereafter use what you can actually do as your guide - it’s self correcting that way. Reference to MMP then becomes more useful in context of assessing fatigue.
x2
The beauty of training with power is that it gives you a shit ton of data to look back on and reference. It takes a lot of the guesswork out of the equation when you’re comparing apples to apples.