How much training volume does it take to maintain ~3w/kg?

Training
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Here is some info that may be helpful:

Training Residuals:

  • Aerobic Endurance – Establishment: 25-35 days; Residuals: 25-35 days
  • Anaerobic Power – Establishment: 14-22 days; Residuals 14-22 days
  • Muscle Endurance/Threshold – Establishment: 10-20 days; Residuals: 10-20 days
  • Sprint Power – Establishment: 2-8 days; Residuals: 2-8 days

Declines in Aerobic Capacity:

  • 1-7 days: negligible decrease
  • 10-14 days: 6% decrease
  • 14-30 days: 12% decrease
  • 30-63 days: 19% decrease
  • >63 days: 26% decrease

Minimum we can do to stay fast:

  • Aerobic Endurance – Once every 2 weeks, do a long, low-intensity ride. Ride long enough that the fatigue comes as a product of the ride’s duration, not its intensity. Example:Laurentian
  • Anaerobic Power – Once a week. Something along the lines of 30- to 60-second repeats upwards of 130% FTP should suffice. Example: Bird -1
  • Muscle Endurance/Threshold – Once a week. Try a 2×20-minute Threshold or even Sweet Spot workout. Example: Eichorn
  • Sprint Power – Once a week. Perform 4-6 all-out efforts somewhere between 20-30 seconds long. Example: Bays

The above was pulled from this page:

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