A few numbers

My coach Justin from Wattage Training sums things up. I have not included all of the e-mail or phone conversation but enough that you get the idea.

5 sec: 12.3 W/KG

1min: 7 W/KG

5min: 4.3 W/KG

FT: 3.4 W/KG

Take a look at the attached spreadsheet and see where your numbers lie. See
how there's a general upwards trend with the 5min and FTP numbers being
considerably higher than the other two? That means a few things:

A.) You're slowtwitch(Didn't need a coach to tell me)

B.) You haven't developed your anaerobic capacity to anywhere near its
potential. I think it may always be lower than your aerobic numbers, but we
can get it closer. That'll come when the bulk of the racing season comes
nearer.

C.) You're 5min (VO2 max) number is actually pretty good, especially
considering your time off the bike. Its pushing 130% of your threshold
power, for most endurance athletes its closer to 115-120%. I think part of
this is a function of your relative size to what I suppose is a decent lung
capacity. Regardless, its good.

Where we go from here.... the focus still needs to be on your threshold
power- its what gets you "in the game". We also need to start touching on
your VO2 max power and inching it upwards. That 5min power is what makes or
breaks you at the end of the race. As we work on your 5min power your 1min
power will likely increase a little as well.