I just started this hobby since January this year, bought CAAD13. Now I am really committed to improve my cycling performance, I have pedal power meter, smart bike trainer and sufferfest!
I did Full Frontal Test twice, my profile is pursuiter and weakness is sustained effort, that’s the reason my FTP is quite low about 2.2 Watt / kg.
1st Test, April
FTP 136, MAP 190, AC 240, NM 649
2nd Test, July
FTP 147, MAP 199, AC 248, NM 738
FTP test based on riding outdoor high intensity for an hour is 162 ( data from Trainingpeaks).
I am happy with gradual improvement so far and currently following special block FTP 4 weeks. But have no idea what I should do next to improve FTP.
Are there any suggestion training plan to improve my FTP from 2.2 watt / kg to 3 watt / kg? is it possible to achieve this with 5 hours / week training? I don’t mind to follow 6-12 months a program to achieve this (if this is possible, if not pls give any feedback).