Am I correct in assuming the exact duration isn’t that important as long as it’s all out and somewhere between 12-15 minutes and 1 hour? (After 12minutes my to around 1h my mmp is at or below my pdc) and that targeting normalised residuals will not increase my mFTP but only the confidence of my pdc?
If the long duration residual test target is the same or longer than your TTE then if you hit or exceed the target you mFTP should increase and you TTE as well if the duration is longer than your current TTE
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Since we’re doing so well with the watt side of the equation….what about the kg side? Weight in the morning? In underpants or ?? Weight before the ride in kit? Does this include the helmet? Weight just before the ride nude? In shorts? Weight of rider and bike? After a big poo or before? Lightest weight recorded in the last month?
If we’re fighting for hundredths….how is it?
Joe
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Exponential weighted average of the last 42 days. 
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I wear a helium puffer jacket after a fluidless long treadmill run in a sauna when I weigh myself and time it to coincide with incoming gravity waves from colliding black holes.
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I cycled away my long duration residual, but only +3W to mFTP and +7m to TTE. So still down 18W (needed 43m @ 251W but managed 65m @ 251W and I didn’t even feel like dying. Guess I have done many vo2max, threshold workouts and even sweetspot workouts that felt much much worse). I guess if I tackle my medium duration residual I could increase my mFTP ( but at the expense of my TTE). Fortunately my medium duration residual is only 89s.
4W/kg is still a long way away for me though 
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Love it. Nice.
Just putting this here as an exercise in self-motivation. My FTP reflected here is a little lower than actual, but if I’m being honest my weight is a little higher than this too 
I turn 50 in July🤘
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Looks like a 5 - 6 minute effort has dropped of my 90 day MMP so only 4w/kg for 4 minutes 11 seconds now. Lol.
Hrm. Did an AIFTP today and FTP dropped by 4 watts. It was end the end of a rest week, but before that week, I missed 3 days of training. Other than that, over the past 4 weeks, pretty steady.
I’m trying to work the system, so I’ve accepted the change, and it doesn’t look like PLs really changed anyway, so I’ll keep doing the work and see what happens.
I do think the KG part of the equation overlooked. If I could get down to a weight where I’m in no danger of losing any power, from 75.5 to 71.5, I could really roll back the clock on performance, even if I’ve lost a bit on top end.
WKO5 mFTP 286W, weight after effort 71.3kg, and a little less than 6 months before my 50th birthday, does that count 
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What about your Drivers License weight from your 20’s? Maybe after you are cleaned out after a colonoscopy? 
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Close only counts in horseshoes and hand grenades. Report back on your birthday…
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Sitting at a pretty conservative 4.1 right now, I could make an argument for 4.25 if allowed to cherry pick a recent post ride weight from a warm day. Maybe the best w/kg I’ve ever hit (@55 years old). Doing a ton of volume this season and it’s really paid off. FTP and weight are good, but the endurance has really improved. I recently did a race where I held 3.4w/kg (NP) for over 5.5 hours. Zero explosiveness, but the old man diesel engine is running strong.
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Old man strength 
is my long term cycling goal (at 42 currently so well on the way to the old part )
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Wow that’s strong.
Well I am the OP and have been off of the bike for about two years, but this thread has got me back going. I am now at about 2.5 watts/kg which really hurts, but hopefully I’ll see a big jump in my first few weeks.
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There’s no competition for FTP or w/kg. As long as you’re riding your bike and enjoying the process, it’s all that matters. Ride on!
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That’s not it. I just don’t want to be called old or oven worse “masters athlete” 
Why, haven’t you “mastered” it yet?
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I guess “old” can be seen as a little negative, but I just think of it as “wise and experienced”. And around here, “masters” is often synonymous with “BMF” on the bike. While the fastest guys racing are typically late 20’s or early 30’s, there are often more 50+ guys near the top of the results than 20’s and 30’s combined. Some of that is just raw numbers, but there are plenty of really fast folks in their 50’s.
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