A True Test

The other day I decided to ramp test myself. It’s a fallacy really, as I said at the time. There’s no way, in my admittedly uneducated mind, that a ramp test can accurately determine your FTP. For that you need either the 20 minute test, or more preferably (imho) the 4DP test.

But here’s the thing: those tests are hard. Brutally so.

And so whilst the ramp test isn’t easy, it is easier than the true test.

The problem is that the number it kicks out really needs to be taken with a pinch of salt. To say I was shocked seeing an FTP of 255w is a bit of an understatement. Whilst it’s certainly nice for the ego, the reality of it was that I knew (with about 99% certainty) that there was no way in heck that my FTP was 255w.

But the only way to validate this was to put myself to a test I do far more frequently: the SST session.

Now, this isn’t a test. It’s a workout. One that, according to the spiel, you can do as much as you’d like and watch your FTP rise over time. However, if your FTP is set incorrectly, seeing this workout through is extremely difficult. I know, as I have failed to finish this a few times previously.

The gist is simple:

• 5 minutes at 96% FTP (245w, at 255w FTP)
• 5 minutes at 88% FTP (226w, at 255w FTP)

Repeated four times.

Going into this one, just seeing those numbers gave me anxiety. Justifiably so, as it transpired.

So off we went. And immediately I knew it was going to be a tough one. There was no messing around taking screenshots during that first 245w block. It was a case of working to get through it. Bearing in mind I think my FTP is about 245w at my absolute best, this was technically a 100% FTP interval for me. It definitely felt like it.

What troubled me most was my heart rate. The red line on the graph had the trajectory of one of Elon Musk’s Space X rockets. I was into the high 170s for most of the interval, hitting 180bpm as I made it to the first “off” block. Trying to recover at 226w was intense.

Already dripping wet, I wasn’t looking forward to that second “on” block. Having not managed to get the heart rate down below the mid 170s during the “off” block I went in to the next set already pushing my limit. Somehow I made it through that one also, though thoughts of quitting were at the very forefront of my mind, between each pulse of my ~185bpm heart.

Again, I made it through. But only managed 2m 30s of the second “off” block before I was cooked.

Not wanting to give up, I figured I’d take a breather – 5 to 10 minutes – get the heart rate down, spin out the legs, and try again. Splitting the workout in to two. Surely I’d managed the first half – just – I could see out the second half, right ?

Wrong.

Sure, I gave myself a decent breather, but as soon as I resumed the workout I knew I was goosed. Within 2m 30s of the next “on” block I was done. There was no way I’d be finishing that.

I don’t consider it defeat – just acceptance of fact. I took the workout down by 10%, giving me a new target of 235w / 215w.

Having come off the back of the first half, I still found that second set really, really taxing. However I was able to see it through.

That was a killer session though.

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I wasn’t arrogant enough to believe that 255w figure. I have legitimate doubts I’d manage 245w in the event of a full test, truth be told.

The next ‘test’ as such has to be a repeat of this one at 245w FTP, just to see if I can make it. I am genuinely curious.

Anyway, it’s all meaningless without a full and proper test. The only good thing about the higher FTP, if I can make it over the whole session, is that it pulls me up. Probably all utter nonsense without the true test. Just glad it’s all over with. For today.