New indoor FTP...242

FTP Test # 3:
Duration: 42:03 (42:04)
Work: 603 kJ
TSS: 85.1 (intensity factor 1.102)
Norm Power: 242
VI: 1.01
Pw:HR: 0.01%
Pa:HR: 5.61%
Distance: 13.079 mi
Min Max Avg
Power: 0 401 239 watts
Heart Rate: 111 177 163 bpm
Cadence: 32 139 80 rpm
Speed: 3.6 21.9 18.6 mph
Pace 2:45 16:39 3:13 min/mi
Hub Torque: 0 12 8 lb-in
Altitude: 635 650 643 ft
Crank Torque: 0 568 252 lb-in
Temperature: 71.6 77 75.7 Fahrenheit

Interval 1:
Duration: 20:01
Work: 285 kJ
TSS: 38.7 (intensity factor 1.078)
Norm Power: 237
VI: 1
Pw:HR: 6.66%
Pa:HR: 7.83%
Distance: 6.304 mi
Min Max Avg
Power: 0 310 238 watts
Heart Rate: 111 170 158 bpm
Cadence: 60 93 81 rpm
Speed: 10 20.4 18.8 mph
Pace 2:56 5:60 3:11 min/mi
Hub Torque: 0 11 8 lb-in
Altitude: 640 650 647 ft
Crank Torque: 0 339 247 lb-in
Temperature: 71.6 77 74.3 Fahrenheit

Interval 2:
Duration: 2:01 (2:02)
Work: 16 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: -15.78%
Pa:HR: -13.82%
Distance: 0.481 mi
Min Max Avg
Power: 0 249 135 watts
Heart Rate: 142 169 153 bpm
Cadence: 32 88 79 rpm
Speed: 3.6 18.1 14.3 mph
Pace 3:19 16:39 4:11 min/mi
Hub Torque: 0 11 6 lb-in
Altitude: 640 641 641 ft
Crank Torque: 0 568 147 lb-in
Temperature: 77 77 77.0 Fahrenheit

Interval 3:
Duration: 20:01
Work: 302 kJ
TSS: 43.8 (intensity factor 1.146)
Norm Power: 252
VI: 1
Pw:HR: -1.75%
Pa:HR: 2.21%
Distance: 6.296 mi
Min Max Avg
Power: 0 401 252 watts
Heart Rate: 145 177 169 bpm
Cadence: 51 139 79 rpm
Speed: 10.6 21.9 18.8 mph
Pace 2:45 5:41 3:11 min/mi
Hub Torque: 0 12 9 lb-in
Altitude: 635 641 639 ft
Crank Torque: 0 415 268 lb-in
Temperature: 77 77 77.0 Fahrenheit

Interval 4:
Duration: 4:44 (5:13)
Work: 22 kJ
Pw:HR: -52.03%
Pa:HR: -35.92%
Distance: 0.866 mi
Min Max Avg
Power: 0 158 78 watts
Heart Rate: 109 176 131 bpm
Cadence: 33 82 68 rpm
Speed: 0 16 10.9 mph
Pace 3:45 0:00 5:29 min/mi
Hub Torque: 0 9 4 lb-in
Altitude: 635 637 636 ft
Crank Torque: 0 246 94 lb-in
Temperature: 75.2 77 75.6 Fahrenheit

Below here are the 8 min of ON time.  These are at 120% of your current FTP.  My current FTP for this workout was 220 so my target was 264.  The 2 min of off time is to be at .65 or above

Interval 5:
Duration: 2:01
Work: 34 kJ
Intensity: 1.30
Pw:HR: 14.48%
Pa:HR: 13.43%
Distance: 0.672 mi
Min Max Avg
Power: 102 357 287 watts
Heart Rate: 113 168 154 bpm
Cadence: 53 91 82 rpm
Speed: 12.8 21.3 19.9 mph
Pace 2:49 4:41 3:01 min/mi
Hub Torque: 5 12 10 lb-in
Altitude: 634 636 635 ft
Crank Torque: 123 359 296 lb-in
Temperature: 75.2 75.2 75.2 Fahrenheit

Interval 6:
Duration: 2:00
Work: 17 kJ
Intensity: 0.65
Pw:HR: -44.84%
Pa:HR: -26.95%
Distance: 0.498 mi
Min Max Avg
Power: 0 221 142 watts
Heart Rate: 138 168 148 bpm
Cadence: 33 86 78 rpm
Speed: 3.5 18.6 15.0 mph
Pace 3:14 17:15 4:01 min/mi
Hub Torque: 0 8 6 lb-in
Altitude: 635 636 636 ft
Crank Torque: 0 266 155 lb-in
Temperature: 75.2 75.2 75.2 Fahrenheit

Interval 7:
Duration: 2:02
Work: 34 kJ
Intensity: 1.29
Pw:HR: 5.9%
Pa:HR: 6.74%
Distance: 0.68 mi
Min Max Avg
Power: 187 352 284 watts
Heart Rate: 139 171 162 bpm
Cadence: 70 96 86 rpm
Speed: 16.9 21.6 20.0 mph
Pace 2:47 3:33 2:60 min/mi
Hub Torque: 7 12 9 lb-in
Altitude: 635 636 636 ft
Crank Torque: 199 381 279 lb-in
Temperature: 73.4 75.2 74.3 Fahrenheit

Interval 8:
Duration: 2:00
Work: 16 kJ
Intensity: 0.68
Pw:HR: -35.11%
Pa:HR: -24.15%
Distance: 0.491 mi
Minn Max Avg
Power: 0 215 140 watts
Heart Rate: 137 171 151 bpm
Cadence: 42 90 79 rpm
Speed: 2.3 18 14.7 mph
Pace 3:20 26:06 4:05 min/mi
Hub Torque: 0 11 6 lb-in
Altitude: 635 636 635 ft
Crank Torque: 0 267 150 lb-in
Temperature: 73.4 73.4 73.4 Fahrenheit

Interval 9:
Duration: 2:00
Work: 33 kJ
Intensity: 1.26
Pw:HR: 8.03%
Pa:HR: 8.84%
Distance: 0.663 mi
Min Max Avg
Power: 178 321 278 watts
Heart Rate: 138 172 162 bpm
Cadence: 70 94 85 rpm
Speed: 17.1 20.5 19.8 mph
Pace 2:56 3:31 3:02 min/mi
Hub Torque: 7 11 9 lb-in
Altitude: 635 636 636 ft
Crank Torque: 215 335 276 lb-in
Temperature: 75.2 75.2 75.2 Fahrenheit

Interval 10:
Duration: 2:01
Intensity: 0.56-fell below
Pw:HR: -33.91%
Pa:HR: -26.45%
Distance: 0.469 mi
Min Max Avg
Power: 0 217 125 watts
Heart Rate: 129 172 148 bpm
Cadence: 48 87 75 rpm
Speed: 0 19.1 13.9 mph
Pace 3:09 0:00 4:20 min/mi
Hub Torque: 0 8 6 lb-in
Altitude: 636 638 637 ft
Crank Torque: 0 258 141 lb-in
Temperature: 75.2 75.2 75.2 Fahrenheit

Interval 11:
Duration: 2:00
Work: 34 kJ
Intensity: 1.30
Pw:HR: 1.02%
Pa:HR: 7.78%
Distance: 0.664 mi
Min Max Avg
Power: 163 384 285 watts
Heart Rate: 132 173 159 bpm
Cadence: 67 102 86 rpm
Speed: 16.6 22.1 19.9 mph
Pace 2:43 3:37 3:01 min/mi
Hub Torque: 6 12 9 lb-in
Altitude: 637 638 638 ft
Crank Torque: 173 372 278 lb-in
Temperature: 75.2 75.2 75.2 Fahrenheit

****Then took a minute break and dove right into the remainder of the ride which was to be at .80-.85****

Interval 12:
Duration: 1:02
Work: 5 kJ
Intensity: 0.72
Pw:HR: -37.72%
Pa:HR: -24.28%
Distance: 0.207 mi
Min Max Avg
Power: 0 165 81 watts
Heart Rate: 141 173 159 bpm
Cadence: 39 85 73 rpm
Speed: 4 18.5 11.9 mph
Pace 3:14 15:05 5:02 min/mi
Hub Torque: 0 6 4 lb-in
Altitude: 637 638 637 ft
Crank Torque: 0 171 94 lb-in
Temperature: 75.2 75.2 75.2 Fahrenheit

Interval 13:
Duration: 10:04
Work: 119 kJ
TSS: 13.9 (intensity factor 0.911)
Norm Power: 200
VI: 1.01
Pw:HR: -6.16%
Pa:HR: -0.22%
Distance: 2.908 mi
Min Max Avg
Power: 0 260 198 watts
Heart Rate: 135 163 151 bpm
Cadence: 37 100 85 rpm
Speed: 0 18.9 17.2 mph
Pace 3:11 0:00 3:29 min/mi
Hub Torque: 0 11 7 lb-in
Altitude: 634 637 636 ft
Crank Torque: 0 447 198 lb-in
Temperature: 73.4 75.2 74.3 Fahrenheit

Interval 14:
Duration: 1:06
Work: 4 kJ
Intensity: 0.65
Pw:HR: -95.94%
Pa:HR: -62.93%
Distance: 964 ft
Min Max Avg
Power: 0 134 65 watts
Heart Rate: 129 162 143 bpm
Cadence: 33 78 65 rpm
Speed: 0 13.9 9.8 mph
Pace 4:20 0:00 6:06 min/mi
Hub Torque: 0 12 4 lb-in
Altitude: 634 635 635 ft
Crank Torque: 0 193 80 lb-in
Temperature: 73.4 73.4 73.4 Fahrenheit

Interval 15:
Duration: 8:37
Work: 113 kJ
TSS: 14.5 (intensity factor 1.003)
Norm Power: 221
VI: 1.01
Pw:HR: -0.19%
Pa:HR: 3.71%
Distance: 2.593 mi
Min Max Avg
Power: 0 328 219 watts
Heart Rate: 126 167 154 bpm
Cadence: 54 95 79 rpm
Speed: 8.8 21.1 18.0 mph
Pace 2:51 6:51 3:20 min/mi
Hub Torque: 0 11 8 lb-in
Altitude: 633 635 634 ft
Crank Torque: 0 335 233 lb-in
Temperature: 73.4 75.2 74.0 Fahrenheit

Entire workout :
Duration: 1:30:32
Work: 1124 kJ
TSS: 158.9 (intensity factor 1.031)
Norm Power: 227
VI: 1.1
Pw:HR: 9.62%
Pa:HR: 8.1%
Distance: 26.21 mi
Min Max Avg
Power: 0 401 207 watts
Heart Rate: 82 177 152 bpm
Cadence: 32 139 80 rpm
Speed: 0 24 17.3 mph
Pace 2:30 0:00 3:28 min/mi
Hub Torque: 0 12 8 lb-in
Altitude: 633 650 640 ft
Crank Torque: 0 568 217 lb-in
Temperature: 69.8 77 74.7 Fahrenheit

I then had a 30 min run since I was doing this as a brick and the goal was to hold HMP for the entire run.  Well I did manage to get 30 minutes in but it was mostly at MP I just didn't have it in me to hold on to the prescribed dosage. 

I am very happy with the results of today's FTP test.  I think I truly get most of my bump's after doing the VO2 max work.  I could tell the 220 I have been at since Oct 1st was getting easier cause I was able to hold up to 5 minute intervals of VO2 work and usually I am struggling to hold 1:30's.

This is my second year of training with power and I can say there is a learning curve also when coming from the outside to the trainer. 

=========================================================================
Well time to wake the little one's for we are celebrating our family Christmas today in Praririe City, Iowa.  It is always nice to see some of the family that we have not seen for awhile and then again......:)..

Enjoy the weekend and be safe out there...

GOD Bless each of you