If you follow good training practices with each year, the amount that you can potentially increase your FTP decreases given that you stay consistent the whole time. If you use the best training practices you could probably expect to gain half as many watts as you did the previous year. So if you went from 200 watts to 250 in your first year
If you move your VO2 Max from low to below average, you decrease your mortality rate by 50% over a decade, if you start working on it in your 50s. Being below average in cardio fitness can increase your lifespan! But we can do better than that! Move your VO2 Max from low to above average, and you decrease your mortality rate by 60% to 70%. And So, the best way to increase VO2 max is to use all endurance training modalities. This includes: long, steady miles. interval training. lactate threshold training. repetition training, And then also the use of HIIT, which there's sometimes a little bit of confusion about, you know, HIIT and interval training. VO2 Max is the maximum amount of oxygen the body can consume during maximal exercise. Kirk also expanded on some of the factors that determine VO2 Max and why it may vary from athlete to athlete