Could you please help me with understanding Half Monty results and finding the
My last results are:
I’m 44, my weight is about 82 kilo and my height is 176 cm
My last minute in SF ram test 370 watts (I think I could suffer 5-10 seconds on 390 watts but I have up).
AFAIK, the most of ramp tests just use factor 0.75 to calculate the value of the FTP from last minute average power value. In this case I would have FTP about 277 watts. But SF adds constrained interval which is used for FTP calculation. I thik this is the reason why my SF’s FTP is significantly lower than (theoretically) FTP calculated using factor 0.75. My hear rate for constrained interval was 156-161. Most of the time my heart rate was in range 160-161. And my power was fluctuating in range 170-210.
So, I suspect that my power was a quite low relatively to the heart rate. And this has decreased my FTP.
So, my main questions are:
1 - is my guess regarding influence of relatively lower power in constrained region correct?
2 - how to decrease my heart rate in 2nd and 3rd zones - preferably all zones - (or increase LTHR)? Actually, I’ve found (this summer season after I paused in-door training) that my heart rate restricts me: when it exceeds 165-167 bpm (after 90-100 km and when temperature is higher than 30 C and in hills) my power drops to 160-170 watts and I suffer Is there any training plan or specific workouts that could help me to descrease my HR in all zones (and I still would like to increase my FTP and MAP)? Or my HR is the matter of age?
Small background: I don’t consider myself as an aerobic capacity gifted person. Most of my previous life I either didn’t train at all or trained in gym (low number of reps).
Any suggestions are welcomed.