You are both of course absolutely right. I just needed to get it out.
On the plus side I got some rays and smashed my PR on 2 local segments, so I’m pleased with that.
I’m so gonna get Sagan next time.
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if that ever happens again, i would think you should feel free to restart the app and just move forward with the test, but skip the 5 second efforts if they are taxing. Reason is, (a) you already did them 
and (b) it’s not like the 20 min, the 1 min or even the 5 min where something comes in front of them so they need to be done exactly as they are in the test in order to be valid. Rather the 5 second is very first, so i’d htink it hsouldbe fine to manually adjust your five second / NM value to match any recent max 5 second effort regardless of whether it’s part of 4DP or not. (Provided that it’s an indoor 5 second number, of course)
btw, i did my third full frontal and first of this season yesterday. Afterwards felt drained but also pretty euphoric because it was a good post-exercise high, all the numbers were up (including +31 on the 1 min and 10+ on both the 5m and the 20m which is going to make certain workouts . . . interesting), plus i feel like i finally timed a recovery week appropriately such that i was recovered enough to dig very deep on the test but not so recovered that i gave up long-term development.
So felt pretty good. there’s definitely room for improvement. I didn’t pace the 5 min effort well and started out too conservatively. The first min of the 5 was 340 whereas the last was 420, so clearly that’s waaaaayyy too much negative splitting, so easy thing to fix for next time and i can always manually adjust if MAP workouts are too easy.
But today on the other hand, good god i feel pretty trash. Have not done a workout this hard in a while and so forgot how this feels!
edited to add, how do you find the graph that shows the full frontal test history? I cannot seem to find it either in the website or in the iOS app.
It is only in the desktop app. Congrats on the results!
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ah okay, got it.
And, thanks!
by the way, thanks for the tip on the test history. Super dope feature. I didn’t even know about this because i use the web and the iPhone app but never used desktop.
Anyway, it’s funny, my NM has been improving but i still, still still cannot get a 5 second value that is over 1,000 watts. Maybe i need to more squats or something, or maybe this is also partially about coordination? It’s so hard and it’s just weird because anaerobic energy seems somewhat strong yet pure neuromuscular is comparatively less so.
@devolikewhoa Your per kg results look great for everything else so I wouldn’t worry about it too much but things to try include Violator and Standing Starts and perhaps the Speed Demon program if you really want to go all out.
Also listen to the Breakfast with Boz podcast - at about the 10 minute mark Neal Henderson describes how he does the NM test - coming into it with a gear that gets him to around his FTP number at a cadence of 85 to 90%. He doesn’t shift going into the test - he just goes to max within the 5 seconds.
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Thanks! I will check that out. Also appreciate the recs on the NM stuff.
i didn’t really focus on it because (a) i’m super weak at it so mentally probably avoided it but also (b) as most of my racing in the last few years has been MTB and especially longer mtb, it’s been less of a limiter. But i’d love to work at it, do some violator, do some standing starts, do some more squats and deadlift and see what happens.
@devolikewhoa Sure - happy to help. If you go into the app and sort by NM it provides a listing of the highest rated workouts so you can pick from that list to mix things up.
I also race MTB mid to long distance. I think your comment about NM is accurate but it can be useful in certain situations - quick power up a tough section or over an obstacle, getting someone off your tail to create some space or racing into a single track section from double track before others.
Never hurts to have more tools in the tool box!
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hey all, Dames/Sirs, second FF today, first was in July. Got roadbike in June and tried building my own training plan. To be more efficent, i decided to take FF and starting structured training plan next week.
Topic is about, how i felt after…
… horrible… from zero to hero and vise reversa… didn´t hit the set targets for each, but improved all numbers pretty ok.
NM +83
biggest increase and above 1000W, didn´t really hit the ambitous 1200W personal best.
felt like king after the first attemp, didn´t really nail the second so was back on earth faster then expected 
AC +22
still biggest weakness and smallest increase… bad pacing, as i was too done after the FTP section, do not want to talk about it and felt extremly dissapointed by end of the FF then.
MAP +23
on pretty ok level, seems to be the “sweet spot”, may overpaced a bit, target was 400W … but yeah, still happy about it.
FTP +29
well, honestly, i thought to increase my life insurance after 10mins, ups and downs in 2min rhythm. This simply horrible, goal was 250-280 range . Was extremly proud i survived it.
As recovery, i was laying on the ground outside in the garden for 10 mins, viewing the beautiful stars and the moon up there while catching some fresh air.
Lesson learned:
- only doing it in fresh body state
- additional fan required
- set more realistic milestones
Goal is to storm the castle, still way to go - but respect to all you freaky Sufferlandrians out there, really inspiring storys and great motivation.
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Sooo, sounds like a pretty normal FF to run to me. 
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