20 min power test frequency

I purchased the 18 week sweet spot training plan and am nearing the end of the 1st 6 weeks. Should I perform an new 20 minute power test? If so, should I do this after every 6 weeks or a different time frame?

Thanks in advance.

You shouldn’t need to test every 6 weeks. Just follow the plan. You can test at the end of the 18 week plan.

Also this depends on your recent training. Going from nothing to consistently training you will most likely see an increase sooner which may require before the end of the 18 weeks. But really only need to if you feel there has been a significant increase and workouts seem too easy when using heart rate and perceived exertion compared to power.

But you can also use power from weekend group rides to help determine FTP.

1 Like

This is correct - you don’t need to waste valuable training time testing - the plan specifies when to test - once at the beginning to establish a baseline and determine your zones and once at the end to measure your improvement and update your zones. #FtFP! :muscle:

OK, there is really good info in that video but now I have even more questions.

1 - I don’t have a group to ride with, all my rides are solo due to my schedule. If I am unable to do group rides how can I get this effect?

2 - According to the training plan for group ride day…“Its OK if your power and HR is above or below Sweet Spot for short periods of time (< 60 seconds). What’s most important is Normalized Power for entire group ride or length of time the group got going.” I am not sure how to achieve enough time to get notifications of FTP increase on TP when I am not supposed to exceed 60 seconds. Am I misinterpreting this? Is it ok for me to go out ad crush some rides and hills but when doing sweet spot work, for that ride, adhere to the 60 second rule. For example, I go out and try to get large chunks of sweet spot (10 min or 15min at a time) to total 45-60 min in that zone, but when not doing the specific sweet spot I am just going through the motions. Should I instead go hard most of the time, get some recovery as if I am tucked in, and also try to get my 45-60 min cumulative (10 min or 15 min at a time) in the specific sweet spot area? This sounds a whole lot more fun than what I have been doing based on my interpretation. I don’t live in a flat area and have been tailoring my rides to that interpretation…It is no fun doing climbs and trying to avoid going over 240 watts.

Thanks

So it’s best to get a mix of everything you are explaining. Early on in the training you would like to stick to the sweet spot and ride most of the climbs in that range. Not going too hard. Going out and riding full gas for each ride isn’t going to make you faster.

As you progress through the training plan feel free to hit some of the climbs harder and go over the range. Treat it like a group ride. We all know how group rides go and hardly any riders have the same sweet spot range. We all go out there and test ourselves and each other. So do that in your rides! If you are doing a 2 - 3 hour sweet spot group ride come back with an intensity factor of .80 - .85 for the entirety of the ride. That is a hard ride. In that ride you can look at your peak 60 minute norm power and see how it compares to your FTP. Is it more than your current set FTP, then you can raise it. Like explained in that podcast.

Best time for rides like this are just before a rest week. This way it won’t directly effect the upcoming training as you will be recovering.

Some of these harder, more intense group rides, which we refer to “attack interval - esque” is the time when you really would do the ride you are describing and want to do! Letting go and not holding back to under 240 watts. Right now it is more about that sweet spot, building that base and aerobic engine. Sweet spot riding allows you to get the most physiological gains all the while being able to recover easier day to day compared to these more full gas efforts.

So long story short stick to mostly sweet spot riding .88 - .97 intensity factor on the efforts, but you can treat a couple of your weekend group rides as freestyle throw down keeping the pressure on for the majority of the ride.