I just started using a powermeter and golden cheetah and a few weeks back I did a 20 min and 5 min test and calculated my FTP to be 211W. After a few weeks of training I did a 20min interval (not all out) averaging 3 watts above my 20 test. golden cheetah says my CP is now 215 watts and on the predicted critical power curve it says my 1 hour power should be 220w. I plan on retesting in a weeks time but what is my FTP likely to be. What number should I use for pacing during the 20min test? Just trying to understand all these different numbers.
I just started using a powermeter and golden cheetah and a few weeks back I did a 20 min and 5 min test and calculated my FTP to be 211W. After a few weeks of training I did a 20min interval (not all out) averaging 3 watts above my 20 test. golden cheetah says my CP is now 215 watts and on the predicted critical power curve it says my 1 hour power should be 220w. I plan on retesting in a weeks time but what is my FTP likely to be. What number should I use for pacing during the 20min test? Just trying to understand all these different numbers.
It really depends. When you do a 20 minute test, you might use a fair amount of energy from other systems–that’s why the Allen/Coggan protocol has you do that 5 minute “blowout” first. Ballpark it. If you can do 220 for an hour, then 220 for 20 minutes (twice, with 5-10 minutes off) should be quite doable. Shoot for 230-235. If I had to guess, I’d say around 235 would be a pretty good challenge. (Negative split the interval, if you can).
Good luck.