Workout - 4DP Test: Full Frontal
Route - Watopia: Tempus Fugit

Previous test was completed 8 Mar 2020.
Results were:
FTP - 211 (20 Min)- Functional Threshold Power
MAP - 267 (5 Min) - Maximal Aerobic Power
AC - 335 (1 Min) - Anaerobic Capacity
NM - 978 (5 Sec) - Neuromuscular Power

Strength - Sprint Efforts
Weakness - Repeated Efforts

Video Chapters:
00:00 - Warmup
16:20 - NM (Attempt 1)
20:30 - NM (Attempt 2)
23:35 - MAP
33:35 - FTP
59:05 - AC
1:05:25 - Results

More information on the test: [ Ссылка ]

[ Ссылка ]

Training software - Zwift & The Sufferfest
Music by PALA

***Spoilers below***

Today's results:
FTP - 214 (+3)
MAP - 276 (+9)
AC - 322 (-13)
NM - 1015 (+37)

Strength - Sprint Efforts
Weakness - Repeated Efforts

Notes: I planned out my targets for the 20 minute and 5 minute efforts. Looking for a 5% (+11 or 222) and 10% (+26 or 293) increase respectively. My goal for 1 minute is just to get back to where I was in January (364).

As to the actual tests and how I did them: For the NM it's stand up and push down and pull up as hard and as fast as I can. I finally broke 1000 watts today. :)

For the MAP and FTP, my goal was to improve my cadence speed above the previous test (where I held about 80 RPMs). I was able to do this during the MAP. I started okay with this during the FTP portion, but was unable to hold my target power at my target cadence (90 RPM). While I improved in both efforts, I was not feeling good about either...especially the FTP. There were a lot of "I give up" points during that 20 minutes. I'm guessing I'm expecting too much improvement from test to test.

For the AC, I lost ground for the second test in a row. I have no doubt that I'm riding right at (or maybe a bit over) my limit for the previous two portions and so there is nothing left to give for this final 60 second effort. I got off to a rough start and simply couldn't recover enough to hold significant power all the way to the end. You can see I'm down to around 160 watts in that last 10 seconds.

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