Your FTP improvements

January: 305 – Sustained Power Build HV/TSS 618/wk av (+6.6%; 4.36 w/kg)

Was gunning for 315, especially considering all the work I crammed into 5 weeks.
Learning curve. :persevere: Still have 4 1/2 months to hit my target!

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I’m a member since November 2018 and just retested after ssb1. I went from 247 to 296. As far as I can tell I didn’t gain that much fitness, but rather a greater understanding of how my trainer interacts with the app and how to manage my effort on the bike.

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6 w/kg? Do you race? Pro figures for your threshold power anyway. What’s the rest of your power curve like?

Keep at it , any improvement is good !!

Greetings, I’m a newish member that joined late November 18’. Before TR, I exclusively used Zwift and rode outdoors although I never consistently performed interval training. I average over 10k miles a year and recently started racing locally. I currently weigh ~165lbs at 5’8”. My yearly goal is to hit 155lbs and obtain an FTP of 330.

11/28/18 - 250 - At the start of SSBMV1
12/08/18 - 294 - During SSBMV1
01/01/19 - 301 - At the start of SSBMV2

Anyone think my goals are feasible?

:slight_smile:

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10/16/18 - 239 W - Start of SSBMV1
11/27/18 - 246 W - Start of SSBMV2
01/15/19 - 262 W - Start of Sustained PB MV

I’m super happy with a 6.5% increase over SSBMV2! Also lost a couple lbs and now at 3.54 w / kg.

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Bought my first road bike around a year ago, to commute and do something more than only running.
The last time I had a bike was almost 20 years ago, so I had really no experience in cycling - I still consider it being the case actually ! :smiley:

Started using trainerroad in November 2018, following the half distance triathlon base, low volume.

168w - November 2018 - Start of Half Distance Triathlon Base, LV
193w - 2.5w/kg - January 2019 - Start of Half Distance Triathlon Build, LV

Quite happy with the FTP increase so far. I know this has a lot to do with me being a total beginner in cycling, and not having done a great job on my first FTP test, but still, it’s nice to see some progress :slight_smile:

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Scoffing at a +6.6% gain in the workout thread. Most people would love to get that kind of gain in 8 weeks…

Great ! Very similar to my Numbers went from 229-246-261 now on General build

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I am going to this year. I don’t know about the power curve. Does TR have a test for it?

I know! I know! Don’t have to drag me out into the town square! :laughing:

Reposting my workout thread post:

Thought it over…comparing my Dec vs Jan ramp and the power levels which increased:
(I know the ramp test isn’t a proxy for a power curve, but still interesting)

December –> January
1s –> 15s (+140%)
5s –> 2min (+240%)
30s –> 4min (+700%)
1min –> 4.5min (+350%)
2min –> 5min (+150%)
5min –> 8min (+60%)
10min –> 12.5min (+25%)
20min –> 22min (+20%)

I guess maybe all that work did pay off, I just had to look a bit harder to find out where it landed.

I’m really worried about my next ramp test because I think I’ve improved my FTP but I can’t imagine managing some of the VO2 max work outs at a higher FTP

No there’s no test within the trainerroad workouts that I know of but you could always test your 5 second, 1 minute, 5 minute and 20 minute power yourself to get an idea of what your curve looks like.

I’m settling on 285w (a little over 4w/kg once I’ve shed a little winter weight) for now. Apologies to those who have read this in some other threads today, took ramp test, I’m bad at them, got 268 (had been working out with 275w). Considering I’ve been posting for weeks that sweet spot workouts have felt too easy with 275, decided to up the target to 285 and see how it goes (was initially feeling 280 but want to push myself a little). A test workout (Geiger -5) was appropriately challenging, I think, and hopefully will keep adapting over the next couple of weeks.

So if the 285 sticks, it’s a 4% improvement. Won’t really put too much stock into any further improvements in SSB2 HV, I’ll be happy if I’m just really comfortable riding at the higher level.

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MTB XC & Ultra MTB Endurance racer
42 yrs
6’1" (185.4 cm)
174 lbs (79 kgs) *race weight ideally 167 lbs / 76 kgs


April 2017 - Bought my first bike (MTB) and started cycling (no training structure)
December 2017 - Bought indoor trainer (first time using power)
December 24, 2017 - 1st FTP Test on Zwift

  • 181 FTP - 2.2 watts/kg (82 kg weight)

March 17, 2018 - 2nd FTP Test on Zwift

  • 191 - 2.3 watts/kg (81 kg weight)

June 2018 - Started TrainerRoad but picked “random” workouts related to MTB while I raced.
July 11, 2018 - First TrainerRoad FTP Test (ramp test)

  • 193 - 2.7 watts/kg (78 kg weight)

August 6, 2018 - After abbreviated General Build MV

  • 235 - 3.0 watts/kg (78 kg weight)

September 29, 2018 - Finished XCO Specialty

  • ??? - Couldn’t test FTP, crashed in last XC race and had a Grade 3 AC Separation

October 23, 2018 - Started Traditional Base 1 MV

  • 260 - 3.3 watts/kg - (78 kg weight)

November 20, 2018 - Started Traditional Base 2 MV

  • 250 - 3.2 watts/kg - (78 kg weight) natural regression coming out of a my race Peak

December 18, 2018 - Started Traditional Base 3 MV

  • 265 - 3.4 watts/kg - (78 kg weight)

January 16, 2019 - Started General Build MV

  • 287 - 3.7 watts/kg - (78 kg weight) :flushed::smiley::exploding_head:

I’m speechless in my improvements with just over 6 months of TrainerRoad. I went from 191 - 2.3 watts/kg to 287 - 3.7 watts/kg. I can’t believe I’m staring down a 300 watt FTP and approaching my 2019 stretch goal of 4.0 watts/kg. At race weight (77 kg / 170 lbs) I need 21 more watts on my FTP over the next 8 months :grimacing:. I have General Build > SSB 1 & 2 > General Build > XC Marathon Specialty. That seems VERY attainable… I may need a new 2019 goal!

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November 2018 Start of SSBLV1
294 Watt @ 69 kg
4,26 Watt/kg

January 2019 Start of SSBLV2
306 @ 70KG
4,37 Watt/kg

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An FTP of 175 was selected for me by TR based on a few questions I answered back in March 2018 when I first became a member. Not having a power meter or smart trainer at the time, I just went with it. Then, in April I bought a Wahoo Kickr and promptly did my first 8 minute FTP test. The result was an FTP of 223, which is what I stuck with as I worked through SSBMV1 & II. At the end of that, I took the Ramp Test and it told me my FTP was 10 watts lower than my current FTP! :frowning: Hmm, ok, maybe my first test wasn’t accurate? Difference between the 8 minute test and the Ramp Test? I had no idea. But I felt like I was ready for a bump, so I ignored the test result and increased my FTP by 5% to 234, which is what I stuck with as I worked through Build and Cross Specialty.

About a week ago I took another Ramp Test and I once more tested below my current FTP, so something around 225. I ignored it again and bumped up by another 5%, so I’m currently sitting at 246. I’m sticking with that value as I work through SSBMV1 for the second time.

In summary,

March 2018: 175
April 2018: 223 (I really consider this my initial TR FTP since it came from a test and not a “best guess”)
January 2019: 246

Assuming 246 works out, that’s a 10% increase in about 10 months. Not too shabby!

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+10 to 256W after the first 1/2 half of General Build. That puts me at 3.65W/kg. Getting closer to the 4 target.

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An update to my progress after a ramp test today:

2017 - first half of 2018: ~265 FTP (I was in a plateau for a year)
August 2018 - 271 FTP after a big self-coached training block
Joined TR
October 2018: 280 FTP after Short Power Build
December 2018: 285 FTP after SSB LV1
Today, January 2019: 289 FTP after SSB LV2

I’m at 3.64 w/Kg and hoping to see a bigger jump after general build. It’s going to be a nightmare trying to get to 4 w/kg if I’m only eeking up 4-5 watts at a time. Overall pretty happy since my training was spotty in December.

TrainerRoad definitely got me out of my plateau and I’m about 25W higher in FTP since starting.

Cycling is hard :wink:

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Got a TT bike over the weekend with a Stages PM, did first FTP test on it 220 for 3.32 W/Kg. A-race is June 9. Would love to get up to 3.7w/kg!

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