Hi, some background info.
I am 48 years old male, 173cm / 65kg (5′8″ / 143.3 pounds) without any training background in pretty much my hole life. I picked up a mtb in 2017 and ride a very tiny amount because my body just was in so bad shape and i was not fully into it yet.
In 2018 i was on the bike 115 hours from April to September. I am weak in every way possible but the thing that hurt me the most is my breathing and mabey heartrate too. I get out of breath so fast compared to my friends. I always try to slow down my breathing and use my belly but it does not seems to help me much.
So in October 2018 i picked up a Wahoo Kickr and started Sweet spot base low volume. Did a 20 min FTP test, pacing was bad but i got 135 watt. Did a ramp test two days later and got 153 watt. I followed the plan okayish, it was hard for me. End of ssb and new ramp test gave me 175 watt.
Started ssb 2 and after a two weeks i got sick and lost abit of motivation. Restarted ssb2 in Januari and did a new ramp test, i got 168 watt. Followed plan and after end of ssb2 i did a new ramp test, i got 173 watt.
Continued training but i picked workout by myself but got the hours done every week untill April.
The outside season started and i did most of my time outside to this date (Aug 12 2019) So finally when outside i noticed that i was abit stronger then last year, but not by much and i still struggle with my breathing and my heartrates is really high too. And still after the whole summer of around 4-5 hours week i still struggles with my breathing and from Mars to now i am about in same shape. So i don’t get any better, just about the same week after week.
When outside i really try my best to trying to better my strava times, hehe. And some days i take it easy, i feel the mix is good between hard and easy workouts.
But anyway, what kind off workouts do i need to do to improve my cardiovascular system? My only goal is to get fitter and be able to hang with my friends without “dying” all the time.
Am i a lost casue? Just accept that i am what i am?