And The Result Was .... (TrainerRoad FTP Test)

So I completed the 20 minute FTP test on TrainerRoad yesterday. As expected it's a hard test and the most structured FTP test I've ever undertaken. 3 one minute, fast spinning intervals followed by a 5 minute "all out" interval to burn off any anaerobic capacity before the full 20 minute test interval. The commentary provided during the test is a help.

My heart rate built up to the 171-176 range that is my normal sustainable threshold rate and held steady throughout the test. There's no 'sprint for the line' allowed on the test - the guidance is to maintain a hard steady pace, which I mostly did.

The result was an FTP of 224W. Initially lower than expected compared to recent estimates from my Garmin 735XT and Vector power meter but I was reminded that indoor trainer FTP tests usually report a lower output. FTP estimate during recent crit races has been around 250W. The normal reported shortfall on indoor trainers is 20-30W so these figures line up perfectly with that. Also explains why I recently struggled to complete a hard indoor interval workout with my FTP set to my outdoor figure of 250W!