2023 Weekly Run Down 32/52 – FTP Test Time

I am linking up again for the Weekly Run Down with Kim and Deborah.

This week, I finished the Breaking Zones Power Zone Challenge. I can’t believe how fast these challenges fly by. This meant a “taper week” with two power zone endurance rides and an FTP test at the end. These are always a little bit anxiety-inducing, but I try to tell myself, it’s really just a “snapshot in time”.

I’ve been enjoying the Pump Up The Volume 3 program with a lower, an upper, and a full-body strength class each week and the upper body strength challenge (Sun’s Out Guns Out) has forced me to keep working on toning my arms. I do hope to see a difference at the end.


  • 5 Min Pre-Run Warm Up – Kirsten (6/12/23)
  • 10 Min Warm Up Run – Matt (12/15/22)
  • 30 Min Linkin Park Run – JJ (12/14/22) – Instructor Bingo
  • 20 Min Lower Body: Week 2, Day 1 – Rad (12/5/22) — PUTV3-W2D1 /Instructor Bingo
  • 10 Min Arms & Light Weights – Denis (6/6/23) — Sun’s Out Guns Out/Instructor Bingo
  • 10 Min Yoga Flow – Mariana (4/11/22) — Sunset Stretch/Personal Streak

I skipped my run last weekend (too hot!) and definitely wanted to start my week off on the right foot (figuratively and literally), so I set out for a 4-mile run first thing in the morning. I also had Pump Up The Volume 3, Arms & Light Weights (ALW), and a yoga class on my workout schedule.


  • 5 Min Warm Up Ride – Leanne (6/26/23)
  • 30 Min Power Zone Endurance Rock Ride – Matt (9/8/21) — Breaking Zones W8R1
  • 5 Min Cool Down Ride – Olivia (7/28/23)
  • 10 Min Mötley Crüe Arms & Light Weights – Kendall (7/27/23) — Sun’s Out Guns Out
  • 10 Min Yoga Flow – Kristin (7/5/23) — Personal Streak/Instructor Bingo

Tanja and I started the last week of the Breaking Zones Challenge with a power zone endurance ride with Erik. I am so glad he’s doing PZ classes now. His classes are fun (and of course, I enjoy the fact that he’s German.)


  • 5 Min Warm Up Ride – Matt (5/9/23)
  • 30 Min Power Zone Endurance Ride – Erik (7/29/22) — Breaking Zones W8R2/Instructor Bingo
  • 5 Min Cool Down Ride – Erik (7/27/23)
  • 20 Min Upper Body Strength: Week 2, Day 2 – Matty (12/5/22) – Sun’s Out Guns Out/Instructor Bingo
  • 5 Min Standing Core Strength – Rebecca (8/3/23)/Instructor Bingo
  • 5 Min Upper Body Stretch – JJ (5/16/23) — Sunset Stretch
  • 10 Min Yoga Flow – Chelsea (6/14/23) — Personal Streak/Instructor Bingo

I finished week 8, ride 2 of the Power Zone Challenge with Tanja this morning and then we joined a couple of other Streakers365 for the Pump Up The Volume 3 program. I also added a few more classes for my trackers. It’s all about planning it out for the week.


  • 5 Min Pre-Run Warm Up – Jess K (5/24/23)
  • 15 Min Rock Run – Tobias (5/25/23) — Instructor Bingo
  • 30 Min EDM Run – Jon (10/28/22) — Instructor Bingo
  • 5 Min Lower Body Stretch – Selena (6/11/21)
  • 10 Min Focus Flow: Hips – Aditi (6/14/23) — Personal Streak/Instructor Bingo
  • 15 Min Upper Body Mobility – Adrian (11/23/22) — Sun’s Out Guns Out

I was tired this morning and really didn’t want to run. I tried to find excuses, but couldn’t find any and finally got myself out the door (45 min later than anticipated). I told myself I could just do an easy run today, not the interval run I had planned. Turns out, once you’re outside and the legs are moving, things are going to be alright and I ended up with a nice progression run. Never underestimate the power of getting outside!

It was a beautiful morning for running, too, and I finished up with a yoga flow for hips and some upper-body mobility work.


  • Zen in Ten – Kristin (4/14/22) — Sunset Stretch
  • 20 Min Full Body Strength: Week 2, Day 3 – Callie (12/5/22) — PUTV3-W2D3
  • LIVE: 20 Min 90s Ride – Cody (8/11/23)
  • 30 Min Intervals & Arms Ride – Tunde (6/7/23) — Sun’s Out Guns Out/Instructor Bingo
  • 10 Min Focus Flow: Hamstrings – Nico (7/27/23) — Personal Streak/Instructor Bingo

I joined two Streakers365 friends for the PUTV3 class and then joined them for Cody’s LIVE 90s Ride. I haven’t done a live ride in quite a while. I am usually so busy coordinating all the classes for the trackers into my week, that the live classes rarely fit. I also picked a 30 min Intervals & Arms Ride for the Sun’s Out Guns Out challenge and finished up with some yoga.


  • 5 Min Pre-Run Warm Up – Alex (5/17/23)
  • 45 Min Rock Run – Becs (7/27/23) — Instructor Bingo
  • 30 Min 80s Run – Hannah F (7/7/23) — Instructor Bingo
  • 5 Min Post-Run Stretch – Becs (5/2/23)
  • 10 Min Focus Flow: Floor Poses – Ross (9/21/22) — Personal Streak/Instructor Bingo
  • 10 Min Aretha Franklin Arms & Light Weights – Robin (8/11/21) — Suns Out Guns Out/Instructor Bingo

Today was an endurance run day. The half marathon plan suggested 8 miles, so 8 miles it was. It was my longest run in a while and I tried to keep an easy pace.


  • 10 Min FTP Warm Up Ride – CDE (1/18/20)
  • 10 Min FTP Warm Up Ride – CDE (1/18/20)
  • 20 Min FTP Test Ride – CDE (1/18/20) — Breaking Zones W8R3/Instructor Bingo – PR!
  • Extra 10: Low Impact Ride – Olivia (2/13/23) — Instructor Bingo
  • 10 Min Arms & Light Weights – Emma (4/12/21) — Sun’s Out Guns Out/Instructor Bingo
  • 10 Min Focus Flow: For Riders – Mariana (11/15/22) — Personal Streak

Today was the moment of truth: the FTP test! And no, this is not a typo – I did the Warm Up Ride beforehand twice! Warm-ups are important and I truly wanted to feel ready (and also, it might have been a bit of a delay tactic, haha. I was nervous about taking the test because I felt like my current zones were still pretty accurate for me. I know it’s totally normal for the FTP to fluctuate over time, but I didn’t want a decrease because of “tired legs” (since I’ve been running a lot more again), but also didn’t want a big increase because that just means that the next challenge with new zones is going to be that much harder. It’s a dilemma.

Long story short; it went well and I hit a new PR, a small increase of 6 points, and I am stoked. It’s exactly the kind of increase I was hoping for.

Current Challenges + Trackers:

Streaker365 Sun’s out Guns out  ✔
Streaker365 Sunset Stretch  ✔
Streaker365 July Personal Streak (yoga daily)  ✔
Peloton Pump Up The Volume 3 Strength Program (4 weeks) – week 2 complete  ✔
Pelotrak Instructor Bingo (weekly) – 6 bingos

I kept up with my “daily yoga” streak, continued upper body classes for the Suns Out Guns Out Strength Challenge, and got 6 (!) instructor bingos this week. I really pick my classes for my other challenges based on the bingo card. Haha. I also finished week 1 of the Sunset Stretch Recovery Tracker and week 2 of the Pump Up The Volume 3 program.

This week’s stats:

Running: 17 mi
Cycling: 51.5 mi
Strength: 85 min
Yoga/Pilates: 70 min
Warm up + Stretching: 85 min
Meditation: 10 min

How was your week? Any wins?


Sun’s Out Guns Out – Streakers365 Upper Body Strength Tracker
Sunset Stretch – Streakers365 Recovery Tracker
PUTV3 – Pump Up The Volume 3 program
Breaking Zones = Power Zone Pack Challenge “Breaking Zones” (8 weeks)
W1C1 = Week 1, Class 1
W1AR1 = Week 1 Accelerator Class 1
Pelotrak Instructor Bingo

  1. You always looks so cheerful and glowy in your exercise shots. I look like a HOT mess. You could be a model for athletic gear because you always look so happy and put together!! Love it.

    I am aiming to go for a run in the next hour. I haven’t been in a few weeks – just a short one and then home for coffee on the deck. *Happy sigh*

    The kids are in camp each morning this week, but I’d love to get my exercise done BEFORE they leave so I can enjoy the quiet time to work at home. I happened to wake up extra early this morning (rare), so I blitzed some work tasks in my very quiet office and already feel uber productive. It’s times like this I reallly wish I was a consistent morning person. Alas, I’ve tried and failed so many times and just accept that in general I need a lot of sleep and hate getting up early. This time, my bladder woke me up and I couldn’t get back to sleep after the bathroom. Maybe the solution to my hatred of early mornings is just to drink a lot of water before bed?

    1. Haha, that’s a sweet compliment, Elisabeth. I definitely don’t feel put together in my exercise shots but cheerful is usually a good description. It does make me happy :)

      How did your run go? And coffee on the deck – or for me, on the porch – is always a nice reward!

  2. Reading through your posts, I’m always amazed at how much you do every day!! I’m definitely a morning exerciser. Any wins? I got some good runs in!

    1. Good runs are always wins :)

  3. Solid week! I’m in total agreement about just getting outside… most days, the legs just take over and all goes better than expected :-)

    1. I am glad you’ve had the same experience!

  4. Way to crush your FTP test! Nice work! I’ve already messed up the streaker challenge for this month lol. It’s hard to get in the specific classes. You are very organized!

    1. Thanks, Deb. I do plan these classes out for the week in advance – it’s easy to lose track otherwise.

  5. Congrats on your PR! Sounds like it was a great week of fitness altogether.

    I’m not so sure about how just running outside will always end alright though. ;)

    1. Haha, ok, I think you’re right.. there will the occasional bad run. It happens ;)

  6. I agree with Deborah- you’re very organized! Nice job on all the challenges, AND getting those runs in, AND you new PR! Is it still super hot there? How is the outdoor running?

    1. Thank you, Jenny. I appreciate that. And yes, it’s still hot here… we’re expecting 106F tomorrow. Ugh.

    1. Thank you Darlene :)

  7. Your Thursday run is a good example for us all. Even if we don’t want to get out for our run, the toughest step is the first one out the door. Nice job on getting outside!

    1. Thanks Debbie – I know you and many others have experienced that situation where just getting outside did the trick :)

  8. AUGH. Feedly. Sigh. Just had to comment, though, on your awesome week, and congrats on your new not-too-big PR. ;)

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