Well, I did it without puking. But it was pretty tough!
One thing I really liked about doing my first Trainerroad ride was that they seem to know exactly where you need to be encouraged and flash some helpful instructions on the screen to help get you through those spots without letting up. I’m pretty happy with my effort. The chart below doesn’t have heart rate information…I’ll have to wait until next month to get the Ant+ HR monitor–limited allowance. 🙂 But I averaged ~150 for the 20 minute test portion.
I’m most happy that my effort built throughout the test.
I ended up testing out at 252, which isn’t too bad for a skinny guy. Unfortunately, I’m not a skinny guy. It translates into ~2.8 watts/kg based on my current weight.
The experts over on SlowTwitch (there are lots of them) seem to think the average weekend cycling competitor should be at around 3.1 watts/kg. Interestingly, one of my goals before this test was to increase FTP by 5% in the next few weeks. Another goal was to *ahem* “adjust” my weight over the next few weeks.
252*1.05 = 264.6 watts
190 lbs in kg = 86.18
264.6/86.18 will give me 3.07 watts/kg