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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.
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ewanmac
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All you can do is all you can do
HR can flatten off and that's when to stop, if you didnt die already.
Do you have a smart trainer? I used my tacx neo with a workout programmed. I have done it on the non smart lemond and it's hard.Its peak 1 min power so the higher one. So just take 250, a d if doing efforts off that power then reduce the starting point if need be
skinny
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.