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Start at 150w. 25w/min. Final min avg power is MAP.
Dont try to modify the test to alter the result. Just do it this way and keeping doing it the same way, then its respectably accurate.
skinny-
Start at 150w. 25w/min. Final min avg power is MAP.
Cheers all. This is what I did.
I started with my typical TT warmup before starting the ramp test at 150w and increasing 25w every minute.
I only made it through 9 steps, which means that the target power for my final completed step was 325w (which would give me an ftp around 244w (assuming FTP=0.75MAP)) and my 1min peak power was 341w (which would give me an ftp around 255w ). I'm not sure which is the better value to use but 244w would be a closer match to my current guesstimated ftp based on recent training RPE. Both results were comfortably higher than the Garmin/Firstbeat black box test that I tried last week and felt like an underestimate.
A few of observations...
a) I liked that test a lot more than 20min test. It felt a lot more repeatable and far lower overall stress... still hard but I don't feel like I'll carry the fatigue for days.
b) My max HR isn't as high as I thought it might be. 173 is pretty much where I'd expect my 10mile TT HR to be - oddly it almost looks like it's starting to drop again in the final 30seconds.
c) You can see from my chart that I'm not as smooth as skinny or onyerbike (sorry, CJR was a typo earlier) were during their tests.
d) b and c probably due to being pretty out of shape on the bike... a long way away from where I was a few years ago, but at least it's a base to build from.
ewanmac
Huh? Sorry, I don’t think I’m explaining myself properly.
I want to do a ramp test to estimate my ftp and also provide information about MaxHR and MAP. Most protocols for conducting a ramp test (for amateurs) suggest that you start riding at some initial power, and then increase power by 25w every minute until you can no longer hold the target power. MAP Is then taken to be equal to the power in the final minute.
I have seen several protocols that suggest people start at either 200 or 220w. If I did that then I guess my test would only last about 4 or 5 minutes. However, a few pages back skinny and cjr shared their ramp tests and they took between 10 and 25 minutes.
So my questions are:
what impact does test length have on efficacy of a ramp test for estimating MAP/ftp?
Should weaker riders start their ramp from a lower staring power than stronger riders?
And if so, how do you identify what an appropriate starting power should be?
Edit: slow post...