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290W for 20 mins is definitely not your limit. It makes sense that your 54 min pace was only 5W lower than that. Otherwise you would have been riding like shit by pacing poorly. Sounds like your FTP is around the 290 - 300 mark.
Also don't do a me. For you will lose all your watts with your kg's at a unfavorable proportion.
Hovis
average, normalised comes in at 307W.
@jim1985 hovering between 80-82kg, should be around 76. If I did a @Hovis I'd get there, but I think gastroenteritis is a pretty drastic way of achieving it. Off tandem touring in two weeks for a fortnight or so, so that'll help shift things towards a more favourable ratio.