So around 77 - 78%, guess they were correct even though the cals were out. Work on FTP.
BTW, your VOMax / W/Kg calculations were spot on for me. I topped out at 4.51 w/kg and that was the prediction, well 4.53 w/kg based on the info you posted. Sadly won’t be getting anywhere near that soon (if ever.)
Just means that you have to switch up the gears when you hit that point. Most people are time and recovery constrained, not talent constrained.
If you’ve hit 4.5w/kg without doing anything crazy, you can probably hit 5.
No I can’t. Sadly to get to 4.51 was extreme (as you say crazy). ~6% body fat, great diet, sleeping as much as I could (with a family that was tough and maybe not fair although they are supportive.) Average about 550 hrs per year for the last 7 yrs. In that time Min ~400 hr - Max 660hrs per yr. Oh BTW I’m 47 in September and my 4.51 was March 2018. My previous best w/kg prior to 2018 was 4.15 w/kg.
It is important to mention I have still hit many PRs this year, as others have said w/kg is only one KPI and sometimes not a very important one.
Totally. None of us push the 5w/kg thing in any other thread. This is just the one place where we talk about it 
It is an interesting thread and makes me feel better about myself. It confirms for a vast majority 5w/kg is totally out of reach, it doesn’t matter what I would have done. Good luck to those trying to reach that milestone, hope to read about how you got there.
Really interesting to see what your graphs look like Milnicmy. Really highlights my lack of consistency!
I made it to about 285 first year (~3.3w/kg), 310 second year (3.6w/kg) and at my all time high now 317 (3.9w/kg) with this years 5min power pb at 386.
I feel like I’m kinda plateauing but have never really carried consistency through winter so seeing your chart has inspired me to press on and see if I can make 4.5 next year.
This years PBs (dark blue) vs all time
Did you just copy my numbers? 
My 5 min is 373 W (two weeks ago) and I did 302 W for 33 min in the spring. But all is not lost, I did also 335 W for close to 15 min recently.
I thought my limiter is VO2Max and the recent 5 min PR surprised me actually. I guess you just have to be fresher for this kind of work. Back to the longer stuff I guess.
Yip maybe Dr couch Chad 
This year try to only take about 4-6 weeks of unstructured (but at least consistent) training. Just use the mentality that something is better than nothing and just do some sort of activity on a regular basis. You’ve got some low hanging fruit, and could probably make the jump to ~4.5ish in one season.
Did TR ever release their data on % of 3 w/kg, 4 w/kg and 5 w/kg?
I think my genetic max is probably around 4 w/kg - if that’s all I did.
Yup… we appear very similar. I’ve also been working on the sustained efforts lately and feel like the VO2 stuff is being neglected. Are you seeing results? If so, what is working? Fortunately, I still have a decent 1400ish watt kick that keeps me in the game.
My sprint power is non-existent 
Over the summer my training was mostly “Ride a lot, some of it hard”. Lots of tempo hills on vacations in French Alps, otherwise I do VO2Max, SS, OU or threshold sessions on Tu, Thr, Sa, rest of the week is easy, Sunday long. FTP hasn’t moved really but I see some improvement in the 5-15 min range.
Yup. Thats my goal.
I’m at 3.2 right now after a year of training…85kg and 270 FTP. Barring winning the lottery and retiring early…I cant really fathom mustering the time required to get to 5.
But 4watts/kg I think is doable. 320 ftp, and I think I can get down to 80 kg over the winter. I’ve been making steady gains on low volume plans this year. Eat better over winter, cut out most of the alcohol, and shoot for higher volume next year and I’m thinking I can get to 4 before cross season.
I think you are working towards walking on tight rope. Just a bit to much and the potential down fall will be worse than being slightly to high BF. i tried working my weight down about 2 years ago and found myself sick more often than not also struggling with the black dog, not a comfortable thing when I have a history…Cycling was my saviour and didn’t know it could take me back there.
but good luck I will continue eating to ride.
When you say FTP work, what are the kind of intervals you are referring to? Is it ranging from sweet spot to supra threshold? Some where between 85% - 105% of FTP?
Sweetspot. Work your way up towards the longest duration of intervals and the highest amount of time in zone for a given session.
I’d say if you can do 90-120 minutes of higher end sweetspot in a session with short rests, it’s time to retest.
Well this is an inspiring thread. I’ve been shooting and hoping for 4w/kg, but 5 seems more exciting to try and reach
Yep, following the training peaks model. You start with base miles, tempo work, which turns into long tempo. Then it progresses into SST and Threshold work then it moves into FTP/FRC (v02) work then FRC and FTP Speed work. Think of that in terms of base, build, race.
Example: Base / Tempo
Example SST
I’ll stop there but you get the idea.
After 3 months of nothing but HFLC fasted Z2 rides I’m almost back down to my 2018 race weight (damn you, emotional eating!) which puts me at 4w/kg. It’s kind of eye-opening to realize that weight loss and a sh!t ton of Endurance work will get me to 4…but to get to 5 is going to be all power #thehardwork. 
