My test went well my FTP, MAP, and AC are all up. I messed up my sprint but I can live with that.
I just completed my 3-week tempo block and I’ve started the volcano training plan. I plan to retest with the half monty ramp at the end of the volcano plan.
Then it’s the metric century plan for me for an event I have planned in June.
Cheers for the tips. I have always tried to do the 5min in a steady kinda way (definitely not standing up and down). But I like the idea of starting at current numbers and attempting to increase.
I get you. It was horrible but i don’t think i’ll feel as worried next time, but the build up to my first FF was pretty tough. I even gave my wife my bank details in case of worst case scenario 
I completed FF yesterday after failing the last couple. Some of the tips above really helped so thank you. I tried to approach it as a work out, started of at 90-95% effort on the MAP and FTP sections. I also turned off the power display for the 20 min section and rode more on RPE and HR. I also found it helpful wearing my headphones to block out the sound of the trainer spinning, not sure if that makes me feel I’m working harder than normal!
Anyway, I’m not sure it was quite 100% my best possible effort, but not far off. Ended up as a climber with VO2 weakness, which feels about right for where I am at the moment.
Onwards and (quite literally) upwards!
I also plug my ears when doing the test as well as when I actually race a TT (40k’s are my favourite). When out racing I’m inclined to think the noise has a way to tell the brain to slow down.