Slowtwitch.com Main Index MAIN
INDEX 		Forum Rules & Legend RULES &
LEGEND 		Log in LOG
IN 		 
 
 
Search for (options)
Newsletter Signup

Slowtwitch Forums: Triathlon Forum:
FTP help

 
  Tri ForumClassifiedsLavender RoomJobsThe Womens


mark709

Nov 6, 09 12:51

Post #1 of 2 (82 views)
FTP help Can't Post
I did a 20 minute TT last night in an effort to figure out my FTP and training zones. I averaged 240 watts for 20 minutes after the below warmup. What do I do with the 240 number? Do I put the 240 in the threshold watts box in WKO+ and calculate the zones?
thanks,
mark


Total 46 minutes -the first 20 minutes consist of an endurance-intensity spin at 85-95rpm on the trainer. Then:
· 10 minutes Tempo, 75-85rpm
· 2 minutes Recovery
· 6 minutes ramping SteadyState 90-95rpm at or just below lactate threshold
· 2 minutes Recovery
· 2 minutes PowerIntervals, 105rpm
· 2 minutes Recovery
· 2 minutes PowerIntervals, 105rpm
· 2 minutes Recovery


IRONwolf

Nov 6, 09 12:59

Post #2 of 2 (73 views)
Re: FTP help [mark709] [In reply to] Can't Post
FTP is probably closer to your 240 minus 5% which would give you rough 1hr power. figure that number out and do your FTP intervals at that level and try to improve it.

Thats a pretty big warm up too, I prefer to warm up with 5min easy, 5 mins of 30on/30off at like 400 matts each, then 5 mins easy.

do my intervals, spend 10-15 mins at about 85% FTP then cool down.


As it turns out, what you have is less important than what you do with it...
-Bernd Heinrich, why we run


(This post was edited by IRONwolf on Nov 6, 09 13:00)