new cyclist and to TR. finished sweet spot base I with additional outdoor rides. calculated initial FTP at 185 using wattbike app, last 4 weeks were mostly easy. started SSB II low vol with FTP test today which came out at 233. I estimate my max HR at ~182 (TR 20’ FTP HR maxed at ~180bpm). 49 yrs old, 191cm, 98kg.
i understand the recommendations that HR is a poor metric for training and that many users dont use a HR strap. However, at least one of my weeks TR sessions is away from home in a hotel gym. Ive found from experience that the advertised power on other equipment can vary from my home equipment ( wattbike atom), so it would be useful to have approximate HR zones or perhaps RPE for the various workouts.
the second part of my question, in relation to the first. Im impressed with the new FTP though it seems high. I fear i may not complete future workouts at this level, particularly over-unders, even if i can and my new FTP is higher than actual, is there a detriment to the workout sessions if im working harder than intended. ie sweetspot workouts are approaching failure, endurance workouts at too high an average HR over and under reaching max HR.
apologies if this sounds muddled, in essence, im used to HR training when i was a (poor) runner so moving forward to power training with TR i need reassurance that, though hard, if completed, the required training is still effective but what levels of RPE/ HR should i expect for the various workout types.