# Improvement Expectations

**URL:** <https://wahoox.forum.wahoofitness.com/t/improvement-expectations/9356>\
**Category:** Training\
**Created:** [March 14, 2021, 7:11pm UTC](https://wahoox.forum.wahoofitness.com/t/improvement-expectations/9356 "2021-03-14T19:11:58Z")\
**Posts on this page:** 3\
**Page:** 1

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**Author:** ![Argulator](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/argulator/32/3656_2.png) [@Argulator](https://wahoox.forum.wahoofitness.com/u/Argulator)\
**Post date:** [March 14, 2021, 7:11pm UTC](https://wahoox.forum.wahoofitness.com/t/improvement-expectations/9356/1 "2021-03-14T19:11:58Z")

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All, I’m 58, always in somewhat decent shape and started biking in August on a Trek FX3, liked it enough that by fall I had a new Kickr Core and started to suffer. 6’2", I currently weigh around 190, down from 230 back in m weightlifting days. Floundered through my first FF after using sufferfest for a month or so at the end of December-  
NM - 784W  
AC - 326W  
MAP - 188W  
FTP - 137W  
Test results were valid although my FTP numbers didn’t all come from the 20 minute test.

I loosely followed a gran fondo plan prior to and did most of the TOS nuclear although I did have to dial it back on HIE. Nine hammers was always easily doable so I figured my FTP test number was low. Re tested at the start of March and absolutely nailed FF. I mean my pacing was spot-on for everything except the NM and I was trashed after each interval.

NM - 784W  
AC - 392W  
MAP - 206W  
FTP - 152W  
AC numbers were adjusted down to max of 190% of MAP.

I was kind of disappointed with the modest improvements in FTP and MAP after seeing the type of improvements others have made. I’m wondering now what FTP goal I should set for the end of the year? Is 200 reasonable, or not enough? I need a goal so that when I hit it I can justify buying a new road bike 🙂 . Really, I’ll buy it either way, LOL. Also, any advice for plan I should work on along with more outdoor mies?? TIA for any feedback.

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**Author:** ![frenata](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/frenata/32/3043_2.png) [@frenata](https://wahoox.forum.wahoofitness.com/u/frenata)\
**Post date:** [March 14, 2021, 7:53pm UTC](https://wahoox.forum.wahoofitness.com/t/improvement-expectations/9356/2 "2021-03-14T19:53:23Z")

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I wouldn’t call a 10% improvement in FTP and MAP “modest”, that’s a solid gain! You might have another 10% gain / 12 week plan in you, but probably not more than one. 😉

In terms of n+1, my personal discipline in this area was to wait at least a year between purchases, and I made it to 18+ months before picking up a cross bike last fall which I’m thrilled with.

Plans are very dependent on what you want to do and how many hours/week you have. If you want do as much riding outdoors as possible, definitely choose one of the plans that includes outdoor rides. I often sub out recovery/endurance indoor rides with outdoor rides, just have to be careful not to go too hard.

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**Author:** ![Argulator](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/argulator/32/3656_2.png) [@Argulator](https://wahoox.forum.wahoofitness.com/u/Argulator)\
**Post date:** [March 15, 2021, 3:34am UTC](https://wahoox.forum.wahoofitness.com/t/improvement-expectations/9356/3 "2021-03-15T03:34:40Z")

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Thx. Was thinking modest in terms of the first test probably being a little low. Anyway, guess the gains can be greater if starting out small👍