Yeah I should probably hire a coach. I just hoped with wko5 and TrainingPeaks and some advice I could prescribe my own training. What is insync? Googled it and all I get is some kind of Microsoft software and the boy band.
Also, how did you determine oxygen requirements for given wattages? That was my original motivation for posting.
Believe he meant INSCYD maybe 
Yes, but (a) remember those are for 20min tests, not 100% FTP, and (b) I did 341 for 20 in mid-October, then didn’t ride at all till mid-January when I did a 20min test in 304 (sorry my memory of 309 was wrong; I just looked it up). So 304 is a detrained number. So really you could describe 366 this month as a 25W improvement since October if you wanted, as opposed to the more exciting-sounding 62W since January, although both are true.
You mean?
are they really a “boy” band anymore? JT is almost 40
I do think it was the inscyd software 
that’s the old ACSM formula: watts x .0108 + body mass in kg x .007 = liters of oxygen per minute
for an even-pcaed 4-6 minute effort
Oh, they’ll always be a boy band. Once a boy band, always a boy band. 
@RobertK - thanks for the equation!
Started at 5.5 W/kg and drifted downwards from there. 
Sort of like:
How do you make a small fortune running a cycling team?
Start with a large one.
Judging by the way the Team talk on the Podcast, right around the ages of 8/9/10 years, we were ALL 6+w/kg 
If fact I think it’s time I took TR up on their promise. I want my money back!
I was teetering on the edge of it. I think when I started training properly (I did cycle a lot before hand though, 16,000miles in a year being my record) my FTP as a 40year old was 205w (3.25w/kg) after 4 years of solid training I got that up to 308w (4.89 w/kg). I subsequently had a bout of bowel cancer but after having the 2kg tumour removed and dropping weight elsewhere I had an FTP of 281w (5.01w/kg) last year as a 44year old. I’ve lost my motivation though and I suspect its fallen the most I’ve done recently at the start of June was 283w for 20mins, 263w for a 41minute virtual TT, an FTP of just 269 (4.90 w/kg) and when I did my first ramp test last week TR suggested an FTP of 252w 4.64w/kg. I could probably get it back up if I find my mojo again but at 45year old I doubt I’ll get it over 5w/kg again
Who is the heaviest 5w/kg rider?
Robert Fosterman ?
Pretty cool video discussing Magnus Backstedt’s win at Paris Roubaix (95kg and 5w/kg reported):
He’s was impressive rider.
He reminds me of me. Without the 5w/kg, 490 FTP and Paris-Roubaix win of course.
I thought about 5w/kg once and I did the math then noticed I would need to cut off a leg . Down went that idea and admiration was acquired.
Brennan Wertz is like 205lbs with a 480 FTP.
5.1 w/kg. He races against me which I somehow don’t think is fair 
.
Super interesting thread, I’m caught up and I’ll add mine to the pot.
The punchline is in 2014-2015 I went from Untrained (2.5wkg) to (4.75wkg) in 9 months, with 3 of those early months volume base building. When I peaked, I got really ill, burnt out, and I haven’t been able to touch 4.75wkg since.
I’ve cruised around 3.8wkg~4.3wkg for the last 5 years, and trying to make my way back to my peak to see if there’s a higher ceiling. Some of my friends have hit +5.0wkg last month and I am definitely jelly.
At the start of this story in 2013 I’m in my mid-20’s and:
2013 (No PM, Untrained): Bought a roadie, used it for short commutes to work.
2014: (180w/70kg = 2.57wkg) Did my first organized metric (flat pedal, t-shirt, pants) after a more serious friend invited me. Got hooked. This was August in 2014, and I did lots of 10pm~12am midnight volume training throughout winter.
Feb.2015: (240w/68kg = 3.5wkg)
Mar.2015: (250w/67kg = 3.67wkg)
Apr.2015: (260w/65kg = 4.00wkg)
May.2015:(280w/63kg = 4.44wkg)
Jun.2015: (295w/62kg= 4.75wkg)
Somewhere along the way I hit peak 1min power @ ~9.5wkg. Then I got sick, physically and mentally. Overtrained. I didn’t know what I was training for or why I was doing any of this. I don’t race, I hardly ever rode with anyone but myself. Quick to gain, quick to lose.
The next years looked like this. These are peaks so day to day it’s often way less.
2016: 4.4wkg
2017: 4.1wkg
2018: 4.0wkg
2019: 4.22wkg
2020: 4.50wkg
Final thoughts:
I really think 5wkg is similar to running the 1600meters @ sub-5min. Sure we can debate the threshold number, but the point is the following: It’s a nice and round, magic barrier number that many serious enthusiasts in each sport try to cross. Similarly, I think there are biological dispositions that allow some people to achieve 5min miles / 5wkg pretty quickly, while many have to work like crazy to get there, and some can never get there. FWIW I have never broken 6 minutes running a 1600m, let alone 5min.
Anyway, I’m trying to get there (5wkg). It has been a struggle but I’m clawing my way back. True gains are made sustainably and repeatably; Not over 9 months.
5+ is born, not made, at least for amateurs with jobs.