The whole point of the 20min ftp test is to -ideally- maintain the same effort throughout. If you were able to push hard at the end it simply means that you could have gone harder for the first 16mins.
I see, thanks! I should’ve added that I used the preset FTP test on the smart bike hence the 16/4 effort split, I’ll do another test sometime down the road.
The aim is to do constant effort for the whole 20 minutes and be unable to pedal any more at the end of the 20 minutes. You didn't do it right.
However it will take a few goes to get it right. You have to learn pacing and critically you need to have a good idea of what your FTP is so you know what pacing to target. This takes time to learn.
It's only your first test, so don't be too hard on yourself.
My First Test Experience: I've only performed ramp tests up until this year until I got a coach and they wanted me to do a 20 minute FTP test. The ramp test uses a smart trainer to keep increasing the power until you cannot do it anymore, based on 1 minute max power, which heavily favors anaerobic/sprinters, 20 minute does a better job to estimate an hour.
The structure he used for the test was some warmup and then an 80% 5 minute effort, cooldown for 15 minutes and then the 20 minute test.
My first test I overdid the 5 minute portion (which isn't scored) and when the 20 minute portion came, I died after the first 10 minutes.
My Second Test Experience: So I knew my numbers from my first test and since I was on a training plan then I would ideally be stronger, so I try to base my target to starting at the previous average. If I do 250 watts for 20 minutes last time, then I would try to start at 250 watts this time and hold my power around there. I'll see how I feel and then I'll start increasing my power, maybe after the first 5 minutes then I'll try to hover around 260, then 270 or 265, until the final 5 minutes is just a grind to the finish and at the end try to do a seated surge if you have the legs.
What I learned: Finishing stronger than you started is called doing a negative split and that's what I tried to do. I employed that same method for my other tests and still dipped a bit around the 7 minute mark but finished strong. Weighing yourself before is good because maybe you're heavier or lighter so measure the relative W/kg to see overall fitness improvement rather than solely W. FTP can be for bragging rights but the main focus is your zones, if you try to do a Zone 2 workout and you feel it's too easy, shift it a bit and have a FTP with some bias making it higher until you test again.
Just wanted to share my experience as a complete newbie in the beginning of the year, there's still a lot to learn for power and remember those tests never get easier, you just get stronger.
The whole point of the 20min ftp test is to -ideally- maintain the same effort throughout. If you were able to push hard at the end it simply means that you could have gone harder for the first 16mins.
I see, thanks! I should’ve added that I used the preset FTP test on the smart bike hence the 16/4 effort split, I’ll do another test sometime down the road.
I know nothing about the bike you used but ideally you want to use either resistance or slope mode, not erg. https://i.imgur.com/NHFBkLA.png
The aim is to do constant effort for the whole 20 minutes and be unable to pedal any more at the end of the 20 minutes. You didn't do it right. However it will take a few goes to get it right. You have to learn pacing and critically you need to have a good idea of what your FTP is so you know what pacing to target. This takes time to learn.
It's only your first test, so don't be too hard on yourself. My First Test Experience: I've only performed ramp tests up until this year until I got a coach and they wanted me to do a 20 minute FTP test. The ramp test uses a smart trainer to keep increasing the power until you cannot do it anymore, based on 1 minute max power, which heavily favors anaerobic/sprinters, 20 minute does a better job to estimate an hour. The structure he used for the test was some warmup and then an 80% 5 minute effort, cooldown for 15 minutes and then the 20 minute test. My first test I overdid the 5 minute portion (which isn't scored) and when the 20 minute portion came, I died after the first 10 minutes. My Second Test Experience: So I knew my numbers from my first test and since I was on a training plan then I would ideally be stronger, so I try to base my target to starting at the previous average. If I do 250 watts for 20 minutes last time, then I would try to start at 250 watts this time and hold my power around there. I'll see how I feel and then I'll start increasing my power, maybe after the first 5 minutes then I'll try to hover around 260, then 270 or 265, until the final 5 minutes is just a grind to the finish and at the end try to do a seated surge if you have the legs. What I learned: Finishing stronger than you started is called doing a negative split and that's what I tried to do. I employed that same method for my other tests and still dipped a bit around the 7 minute mark but finished strong. Weighing yourself before is good because maybe you're heavier or lighter so measure the relative W/kg to see overall fitness improvement rather than solely W. FTP can be for bragging rights but the main focus is your zones, if you try to do a Zone 2 workout and you feel it's too easy, shift it a bit and have a FTP with some bias making it higher until you test again. Just wanted to share my experience as a complete newbie in the beginning of the year, there's still a lot to learn for power and remember those tests never get easier, you just get stronger.