Yeah, another test, IMO. But, be careful. I can do 4x8 @ 130%, easy. When it hits 150%, I’m struggling. What does that mean? Not a whole lot, other than describing my physiology, my phenotype is more geared towards short term power and above FTP efforts play into that. I can push into VO2 longer and harder than some others, but I’m far from being an expert, just that I’ve done a fair bit of self-analysis on my power duration. In exchange for that, my FTP is low. I cannot go “that hard” and not pay the price, though I can ride that wave for these type of workouts without a problem.
I can do 3x8 @108%, and recover @ 90% and hold that for an IF of .97 for at least 50 minutes, if not an hour, and I can/would do that week after week I would even dare say I can do 3x8@120% or 4x8@120% and recover @ 90%. That said, I do work like 2x40 @ 90% frequently. Completely sustainable. But, I just wanted to cite that as you could be in the “VO2Max” zone, and based on your phenotype, it might not be that big of a struggle. When you start to push longer durations and pushing up against TTE, you will know, for sure, where your FTP is.
If you look later in the week or the weeks after, you probably have 2x20s or longer scheduled. There you will see the balance between your phenotype and your FTP. I see lots of questions surrounding, my FTP is probably too low. A counter question. Are you going to lower it if you can’t hold that 2x20, or if you blow up in the first 10 minutes?
I’m probably going to get smacked pretty hard for making this comment, but a lot of this plays into your physiology, a fast twitcher or a slow twitcher. For me, it’s important to ride sweet spot for hour long climbs and be able to surge hard over small bumps/rocks in the terrain, and “recover” in sweet spot. And to do that repeatedly. So, I’m always hesitant to chase the vanity FTP number, and look at my real efforts on longer durations.
I’ve chased that vanity number before (stroked my ego pretty hard), and ended up completely blowing up on 3x20/4x20 long workouts. I ended up digging above “FTP” on longer intervals and could not clear enough during recovery intervals. The plan is going to balance short and long term power, so keep an eye out for it.
Long intervals aren’t everything though, as that brings up the TTE part of it (and how FTP is not really one hour, but could be significantly less or more than an hour).