I have some e-motion rollers and I started paying attention to power output using their power calculator.
http://www.insideride.com/media/Supp...-PowerCalc.xls
For this spinervals dvd, during the 3 x 6 minute intervals at the beginning I can average about 274 watts.
http://www.spinervals.com/products/item7.cfm
So my question is, what is a realistic increase in watts I could see in one season? Would a 100 watt increase be impossible even with perfect training?
I'd like to at least sustain 400 watts for the 3 x 6 minute intervals. I'm 28 years old, 152lbs, 5'10". There's a leg press machine at work I use and I can easily do 3x15 sets of the max weight of 255lbs. The max watts according to their calculator I've had on the rollers is 506 during a sprint. I've only been riding two seasons so far and never done structured training until now.
Thanks!