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That's standard. Think you could have done more. Probably could have.
Emptying the tank is a fine art. -
If it helps, my pacing method is to aim for 5% above my previous effort if I've had an 8 week training block behind me. This usually works out at about 5 mins at 5-10w below previous, 5 minutes or so around the previous effort, 5 mins at 5w above and then see if I can move this up in the final 5 mins without surging. So far it feels like I'm really holding on in the last 90 seconds, and I've hit around that 5% mark each time. However I've a sinking feeling this improvement is going to start dropping off!
What is the trainer road 5 minute 'blowout', just a max effort for that interval? I am only 9 months into this turbo business but the protocol used for FTP is different again - my 'blowout' is 2 x 1 minute max with 3 mins easy between. They are horrible, and I find them far worse than the actual 20 minute test.
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skinny
onyerbike
@Bainbridge
Just retested my FTP. No tyre shredding this time, I managed a fairly consistent power output with a negative split. Looking back I feel like I might be able to go a bit harder but at the time it seemed pretty tough.