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Old 06-27-19, 12:00 AM
  #13  
guachi
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While your report doesn't list exactly what your FTP is your raw numbers look too low to keep up on non-climbs. My FTP is about 260 (though I weigh 200 lbs so your W/kg is about the same as mine).

If you are getting back into shape then doing almost anything can help. Endurance rides (at AeT wattage) would boost your mitochondria. VO2 max sprints or some 40/20 workouts would help. I do these a lot as I'm in the Navy and our bike cardio fitness test is a mere 12 minutes on a stationary bike so short-term power output is really important. Right now I'm focusing on doing 1 hour rides at about 85% of my FTP and in only three weeks I've noticed some gains (at least visually in my legs).
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