This is the protocol:
20 min warm-up
3 x 1 min at 100+ rpm with 1 min recovery
5 min recovery
5 min go-like-stink-balls-to-the-wall-all-out-effort
10 min recovery
20 min strong TT pace
10 min recovery / cool-down
Taking the average power from the 20 min (250W) and subtracting 5% = 237.5W
Let's be nice and call it 240W is my FTP based on this test.
And yes, I *think* I could have gone a little harder in the TT part but one gear harder (where I started the segment) and I would have really ground it and was not sure I could have kept it for the duration. So I geared down and upped the cadence (avg 93 rpm). Wish I had a gear in between...
Here now are the actual results:
Level | % of FTP | Power (W) | Peak Result | Typical Interval Dur. |
1 – Active Recovery | < 55 | 1 - 132 | 1 - 180 | N/A |
2 – Endurance | 56 – 75 | 133 - 180 | 181 - 230 | N/A |
3 – Tempo | 76 – 90 | 181 - 216 | 231 - 260 | N/A |
4 – Lactate Threshold | 91 - 105 | 217 - 252 | 261 - 280 | 8 – 30 min |
5 – VO2 Max | 106 - 120 | 253 - 288 | 281 - 305 | 3 – 8 min |
6 – Anaerobic Capacity | 121 - 150 | 289 - 360 | 306 - 320 | 30 sec – 3 min |
7 – Neuromuscular Pwr | N/A | N/A | N/A | < 30 sec |
Peak is much higher in the FTP: 270 vs 240 watts. But interestingly, the 5 min all-out effort generated 337W average which is inline with the level 6 of this test but way higher than Peak's.
I guess I'll really have to perform the "Fatigue Profile Test" to make sense of this kind of distribution :-)
Garmin data: http://connect.garmin.com/splits/61092680
(still don't know how to share the TrainingPeaks data - or whether this is possible)
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