I first started using a power meter this past August. I was not using TR at the time. Early 20 min attempts (in non-ideal settings) suggested an FTP of around 235-240.
I started TR with outdoor workouts only. Workouts at 240 FTP felt very easy, and by mid-November I had ratcheted up my FTP setting to 280.
I started using an indoor trainer in late Dec. My first ramp test put me at 244, my second (2 weeks later) was 255, and my third (3 weeks later) was 260. I manually bumped that up to 265. I attribute most of the improvement to having a better understanding of the test and my bike/trainer setup.
Strava estimates my FTP at 299, Xert at 300, and HRV4 at 297. Normalized power in a recent, VERY short (15 min) crit was 310.
I am in sweet spot medium volume base 2, and I am not quite sure how I should feel during workouts. I realize that I should not be riding myself to complete exhaustion every workout, but I do find that I have a bit left in the tank after many.
For what it’s worth, I have a sprinter profile: 17+ w/kg peak, falling to 4.35 for 5min.
I guess my question is: how do I know how much to increase my FTP (if at all)? Should I just trust the ramp test and accept that some workouts will feel “easy”? Should I jump to 300 and see how it feels? Should I increase in 5W increments, and if so, when do I know I’ve reached the right point?