Interesting, thanks. I think my main issue is that I don't have much confidence in the ramp test as an accurate way to measure my FTP. Essentially, I think it is under-measuring significantly and making intervals based on it easier than they ought to be to actually be sweet spot. I need to try a different test!

I've been living with a power meter for two weeks now. Cancellation of all AUK events + semi curfew means I have refocussed my cycling and been out for shorter rides... my 4 hours have become 1.5-2. What the power meter does is alert me to push harder. Sometimes I feel I am having a good workout, but really I'm only doing 160 Watt, not to speak about only doing 60 or so on slight downhills. So I feel guilty and push harder. The net result is that average speed has gone up by nearly 2 mph, which is very big. Of course PR galore on Strava.Weight has gone down by almost 3 kg, but that is probably due to WFH and the lack of biscuits and cakes and various junk food one eats at work.All being well, I might be lean and mean for the autumn hill climb season!

Watt Weighted average (whatever that is)

Normalized PowerNormalized Power (NP) is a metric to quantify training intensity with power data and is introduced by Andrew Coggan. The concept of NP is discussed in chapter 7 of the book. It is especially useful in conjuction with the other algorithms below. Step 1: Calculate the rolling average with a window of 30 seconds: Start at 30 seconds, calculate the average power of the previous 30 seconds and to the for every second after that. Step 2: Calculate the 4th power of the values from the previous step. Step 3: Calculate the average of the values from the previous step. Step 4: Take the fourth root of the average from the previous step. This is your normalized power.

Sulking......

Now consistently doing 90 minutes @ 200-205 Watt average, average speed steadily > 30 km/h. Having lost weight, that means about 3 W/kg.Trying to work on short < 1 minute bursts at 400-500 Watt. The other day I managed 20 s at 525 Watt, which I was quit pleased with