20min

[Gail Elfert]

MotivationWe all have experienced at least one form of pacing strategy for a 20min FTP test. It is also well-known that many coaches, e.g., Chad Timmerman (TR) ( ), etc., prefer a Ramp test over a 20min FTP test for the very reason. Some, however, prefer a longer test to normalize the pacing mishaps as they believe a Ramp test, depending on the VO2Max performance of an athlete, overestimates the actual FTP ( ).

Thanks @tanzbodeli for the extensive description Yes. I do tend to switch gears to alternate cadence, especially if I am getting tired and the more tired I get, this becomes more aggressive and distinct between the two. Say, high cadence at around @ 95-97 rpm and low at around @ 81-83.

Basically I look at my power duration curve and see what I achieved last time I did the 20 minute test (as a reference point), and also the point where in that 15-20 minute (sometimes it is a little before that) range where my power starts to decline. Assuming I was feeling strong in my workouts leading up to the rest week, I then start my first 5 minute block at that wattage. If I am feeling good, I then try to up the wattage every 5 minutes. This seems to work best for me, and typically results in a pretty accurate assessment of my FTP.

Cheers @harrington! Yes. Your approach is pretty close to what I tested in the 4th attempt and yes, I feel like I had more to give out since I was feeling pretty good after the completion of the test and I saw a 5-7w jump in avg power during the final lap (5/5). Perhaps, I should try to ramp up more during 25% - 75% of the test and see if it helps, this time for sure with sufficient tapering and rest lol

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