The coaches would probably say you should retest. That would give you the most accurate results. But, of course that would mean you would have to rest and recover, first. And it’s totally understandable if you don’t want to do that.
You really have 3 choices.
- Wait a week and then retest by doing FF again.
- Start a new plan on your new numbers without adjusting your FTP. If you feel your FTP is too low the adjust it up or consider retesting.
- It does sound like you could have gone a bit harder in the 20 minute test if you hadn’t adjusted your effort based on your HR, but then again maybe not. We can’t say for certain. You may have blown up, like you said.
So, if you don’t want to retest then the best option is to start a training plan using your new numbers from your test and not manually adjust them, and then see how it goes. If the new numbers feel too easy then you can consider adjusting them up. But it’s very possible that your numbers are you numbers even if they don’t match up to the expected percentages. Not everyone fits into the expected parameters of the test results, and that’s okay. If you have a mid-plan Half Monty (or if you don’t you can do one, anyway) then you can see how you do and then Half Monty will adjust your MAP and FTP for you.
I’ve run on numbers before that are outside of the expected parameters. And then after my next test they lined up better. Sometimes fatigue or whatever can make that happen. It’s perfectly okay to go with them if you feel you did the test properly.