I’m 54, and will be 55 this year.
I tested ftp 169 off a ramp test in Dec 19. Some of this will be as I’d just switched to recumbent from road bike. I felt mostly leg limited. It does take a while for the legs to adapt.
I followed a polarised program, two Vo2 max workouts a week. The rest low intensity. About 10 hours a week ride time. By July 20 my ftp off a ramp test was 252W.
I’ve been in maintenance mode since then as no events going on and didn’t want to burn out. I haven’t done a ftp test since July. I did try one of my VO2 max sessions at the July 20 intensities in Dec 20 and was able to complete it, but my HR hit 95% of max by end of third set. Normally it’d hit 91-93% by end of third set.
So I reckon I’m still in touching distance. I plan to do a ramp test tomorrow if I feel fresh enough. This winter I’ve kept the work up to try and maintain where I got to, rather than start again each year. Maintenance for me means one high intensity Vo2 max session a week.
In about a week I plan to start a build again. Not expecting same gains as last year. But hopefully beginning from a much higher starting ftp.
I currently weigh 72kg if that helps you compute W/kg for comparison.