AP was 210w for the 20m segment so my FTP should be 200w.
Judging by the reactions of the occupants of the house they think I am crazy for going as hard as I did (buckets of sweat + sound effects) but I was quite a few bpm away from my HRMAX (202) that I hit on the bike during a 430w 45sec effort last year.
Did I weaken out or just different systems are the bottleneck now (legs vs cardio)?
I have ~5000km in my legs now since I started cycling April '14.
I feel pretty good, ~30m after the effort, but it was the hardest thing physically I have ever done to hold that wattage for 20m.
I have held 325w for 3m and 400w for 1m (pretty sure could go harder here, just haven’t yet)
You cannot come sustain your max HR during a 20 minute session. You shouldn’t even come close to achieving it if you are following the Allen/ Coggan protocol. You can maybe get it to around 90%, or so (I forget the exact percentage off the top of my head). If you go higher than that, your body will slow you back down. Your official max HR number will likely be achieved at the end of an anaerobic session, if ever (you probably shouldn’t push to your actual max hr anyway, since one more beat and you’re in trouble).
AP was 210w for the 20m segment so my FTP should be 200w.
It might be 200W or a bit less or a bit more. It’s not uncommon for athletes to only be able to hold 90% of their 20 minute power or even a bit less for who 40K TT. There are a very few who can hold as much as 97% of their 20 minute power but they are blessed with an in ordinate percentage of slowtwitch fibers in their leg muscles.
Max HR is only attainable working just above vo2max, since you want to make sure that the aerobic system is maximally taxed. At 20 minutes you are probably at 90-95% of vo2max = you should not be at maximal HR.