I have a smart trainer (an old Bkool that isn’t great but refuses to die) and a P2M on my bike so I have access to the equipment required for Zwift, Trainerroad etc. but I’m too tight to pay a subscription.
As such I’ve been using Golden Cheetah & VeloReality to do trainer sessions both in Erg & Slope mode but what I’ve never really done is a proper FTP test. I’m not convinced I have the requisite will power to complete a 20min test (let alone 60min) especially after the all out 5min & 1min clearing efforts you’re supposed to do first (but which most people seem to mysteriously overlook)
However, I do like the sound of the ramp tests that have appeared more recently as these seem easier to perform without any prior knowledge of your FTP and their repeat-ability with less impact on training around them.
Information on the exact protocol seems a little thin with most links pointing to MAP ramp tests seeming to be the basis and FTP being 75% of the MAP result. I plan to start at 100W for 10min or so warmup then going into a continuous ramp at a rate of 25W per minute until failure then back to 100W for a warm-down. MAP would be the average of the last minute with FTP 75% of that.
It may not be perfect but as long as I stick to the same protocol it will at least be consistent and comparable to previous/future results. Training levels can be adjusted accordingly if they turn out to be too easy/hard based on that result.
Any feedback or suggestions re changes or improvements to the protocol, or it’s use, gratefully received.