I recently aquired a quarq pm and the book training and racing with a pm. Ive done the 20min power tests as well as the power profile test. Based on my testing results I need to focus on raising my FTP and 5 min power. At first I found it difficult to gauge my effort for 20 minutes on the trainer and after 3 weeks i decided to do another test which i feel i paced myself a lot better raising my FTP by 23 watts. Ive taken some advice on training routines from this thread viewtopic.php?f=8&t=78810
and im very thankful for the input from the various memebers that contributed to the post. Heres some of the workouts ive applied.
Mon- 10min warm up
Tues- 10min warm up
5x5min @ 105% ftp
Wed- 2 x20 @ ftp
Thurs - Pyramid routine @105-110% ftp
Sat- fast group ride
Sun- Steady 3hr tempo ride
My question is at the time duration of the workouts which are about an hour and the time spent in the target zones is this enough to tax my body to get the adaption to raise my FTP ? I complete a workout and feel like i put in a hard effort but im not completely depleted. Basically I want to make sure im doing the right workouts to get the most out of my investment in my time and in my power meter.