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@Greenbank
Did my first attempt at a ramp test today, gave up at the end of one interval (275W) rather than even attempting (and failing) at the next. The figures sit roughly where I expected anyway (75% gives 206W vs est ~220W FTP). Gives me a nice baseline and I really only can improve (I've done next to no real cycling for years other than some commuting).
I'm back in the routine of doing a weekly spin class which is pretty well structured (and power based) with a mixture of over-unders and other intervals.