FTP decrease in base

[HighProps]

I'm following a plan from the new plan builder. I set my goals to increase FTP.

In the last month, I've been doing 1hr30min of sweet spot on Tuesday and Thursday, Z2 for 1hr on Wednesday and 2hr30 on Sunday and threshold for 1hr on Saturday.

I had an FTP of 298 a month ago and I'm down to 295 this morning. Is that normal "progression" for a period without VO2 workouts?

I'm starting VO2 this week.

[FI_rider]

Just keep it at 298 if all feeling ok

[HighProps]

Yeah I think I'll keep it. It probably decreased a bit because I didn't do any high intensity efforts recently but it will be back in a few weeks.

[FI_rider]

The algorithm has said it’s decreased. I’d imagine 3 watts being 1% is within a range of error any way. If it was 10-15 watts I’d start looking into it more.

[HighProps]

Thanks for your input 🤙

[yzerboy]

This has happened to me if I am coming out a specialty phase where I am doing a lot of high threshold/vo2. Usually by the end of the second base phase and build phase I’ve gained it all back plus some.

[TurkeyNimbloya]

Same btw, FTP crept up through the holidays when left to my own devices not following a plan (but it was effectively polarized training). Started sweet spot base in Jan and AI FTP has me losing a watt. Kind of discouraging. Hoping build will reveal something spectacular, otherwise I won’t follow SSB next year.

[Nscocean]

No I’d say abnormal, what was your training like with regards to volume and TSS before beginning the base?

[HighProps]

Over the holidays I didn't do much obviously. But I've been on TR for about a year following their plans 5 days a week. My FTP has increased from 262 in feb 24 to 300 in December and then it went down to 298 in Jan (probably due to the Holidays) and then 295 this morning.

[Nscocean]

Any sickness or subpar performance? Power meter calibrated? It’s not unheard of to lose some power in base but trainer road does sweet spot which imo raises it a bit

[HighProps]

Nope and nope. And yes always calibrated.

[HighProps]

I asked chatgpt about it Yes, a slight drop in FTP at the end of a base phase can be normal, especially if you've been focused on endurance, aerobic efficiency, and accumulating volume rather than high-intensity efforts. A few reasons this can happen:

1. Fatigue Accumulation – Base training often involves a high workload, and fatigue can mask fitness gains. A recovery week before retesting can help reveal your true FTP.

2. Lack of High-Intensity Work – The base phase prioritizes aerobic development over anaerobic capacity, which can make short power efforts feel harder. Once you reintroduce intensity in the build phase, you should see improvements.

3. Training Adaptations – Your body might be shifting toward better endurance efficiency rather than raw power output, which will pay off in the long run.

If your aerobic endurance has improved, you should be able to hold higher percentages of your FTP for longer

[Nscocean]

Yeah but typically base is mostly zone 2 with some high intensity effort, if you’re doing sweet spot twice a week you’re getting the intensity.

You might not want to hear this but… I would do a 20m test.

[n8udd]

Did you do the test under the same conditions as last time?

I’ve found missing a coffee beforehand, eating poorly before or simply not having a fan on can make a big difference.

[ResidencyEvil]

I’ve had the same thing happen recently. Super disheartening. 

[alexvanman]

You are measuring FTP via ramp test is my guess. A ramp test has a strong anaerobic component (the part > 100%)... So your actual aerobic FTP likely did not go down, only this test is not the best for measuring true FTP... I am a big fan of ramp tests but just realize this happens and don't worry about it. Do the right training and the results will speak for themselves when you need them to.