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Thanks for the replies...just to clarify, none of the test was carried out below my starting FTP, and 80% was above my target FTP....the target average power for the interval being about 30W above my target FTP. I suspect the difference between the methods is mostly psychological, with reduced effort at the start allowing more pain tolerance at the end. It also helps to avoid boredom because of the constant changes in effort!
Anyways, the next session in my plan is 3x9min over/unders. I imagine that should be fairly informative as to whether I've got the right number!
SCS
I'm afraid I don't know the answer to that, but my gut feeling is that doing half at tempo/sweet spot and then hammering a bit of VO2 max isn't representative of FTP. I'm probably wrong though.
You can always test your numbers though with 2x20 at FTP. Can you hold that figure? It should feel hard, but sustainable.