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I thought it was 10% off the second of two 8 min intervals?
I think @TTM does his testing using this method so he can probably offer better.
As an aside, using an 8 or 20 minute test to determine 60min threshold is guesswork at the end of the day, some people are more geared towards shorter efforts which could give higher FTP's than they are actually capable of. I tested my 20 min effort at 299W, which would equate my FTP to 284W using the -5% rule. I can't imagine actually pushing 284W for an hour. No way I could do that.
FTP is an imaginary number used for metric gathering and target setting. It doesn't actually tell your maximum 1 hour power threshold. If you want to know your 1 hour then you should go ride a 40k TT (because to hell with trying to do 60 mins max on a trainer!)
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Hovis
@user68995
I've actually just realised that I was riding the SS intervals at the very top end of the band whereas my target wattage for that workout ranges from 278-291w based off the test average of 323. This makes more sense as I would imagine holding 280w for 10 minutes quite a bit easier than 290 at this stage. I will keep with it on this basis.
I also agree with people on the idea of my FTP being lower than the 299 this book has told me (5% off the 323w in the 8 minutes tests), but for the purposes of the plan the resulting zones should do the trick.
What are people's thoughts on this kind of plan with reasonably low volume that focus on work above Z3 at this stage in the year - very soon it will include a lot of sprint intervals as well as O/U etc.
I know some people like to build more steadily through Jan/Feb? I really don't fancy doing anything below Z3 on the turbo.