Just was catching up on this thread (it’s been a while!) and I think something missing from the discussion here is that physiologically, the fractional utilization of ftp/vo2max probably doesn’t move very quickly, at least for most people. I would be surprised if the wko5 model actually captured anything to that level of granularity in any moving 90 day window. I will have this metric up when I compare yearly analysis only. If that aspect of the model helps people then great, but I don’t think it’s worth reading into very literally.
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+1
This is true in running as well. The most I’ve seen in terms of mile repeats @ true VO2 max (lets say 3k pace) is three. And even then it just isn’t done very often… I mean imagine doing sub 4 min mile repeats for pros 
. You start getting more intervals than that and it moves into 5k-10k pace (supra threshold).
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I’m same age, and my ratio is currently 81%. The ratio was 77% in 2023. At my peak in July this year the ratio was 72%. Mostly as the VO2 part was higher. I’ll give the VO2 a push back upwards when I move to build next year.
Edited to add. Looking at last 3 months I’ve moved the ratio from 83% to 81%. Thus VO2 is moving back in right direction after a structured break following A event.
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Man that’s eerie. Doesn’t even get tagged but you mention his name and less than an hour later he appears. Like horror movie stuff. 
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I’m going to be thinking about you when I’m hunched over the bars in tears next week after my back-to-back 5x5s.
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“You’re a young man, don’t do it! You have your whole life ahead of you!”
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Was catching up on another thread and this was my top suggested thread, maybe that’s why? There are a few others I want to click on but I’m not sure I’m ready to read an argument about whether the vegan dude is a natty champ.
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Fair enough. But what’s your opinion on mtb tires in gravel? 
I’m 87-90% from 2021 to today, pretty much. It gets higher the less in shape I am, cardio-wise. Lowest it got was 85% at the beginning of '23. I was winding down from my 2022 cycling peak in the summer, lifting a ton, eating a ton, with a bit of “oh crap, i should jump on the trainer before this big race in feb.”
This was the quality thread you missed out on. A dude arguing for complex training and high fat diets to be come an “ideal metabolic flexibility model cyclist.” Oh and Empirical Cycling was “kind of like a cartel operating the /r/velo subreddit as a kind of farm for their coaching business.”
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Well Rory chimed in on that one, so I am sure Kolie’s probably heard of it/seen it.
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