Chasing 3 Watts per Kilogram — Why This Metric Matters for Your Fitness, Health, and Longevity 🚴‍♂️📈💪 For a long time I’ve had a simple performance goal in mind: Sustain 3 watts per kilogram for 20+ minutes. 🎯 It’s one of those numbers that sits right at the edge between “generally fit” and “actually well-conditioned.” Not elite by any means — but a very solid marker of aerobic fitness. 🫀⚡ Today during my 30-minute aerobic session on the Echo Bike, I finally pushed past that target in a big way: 🚴‍♂️🔥 - Average Power: 272 watts ⚡ - Bodyweight: 182.8 lbs (≈ 82.9 kg) ⚖️ - Output: 3.28 watts per kilogram for 30 minutes 📊 That’s a number I’ve been working toward for a long time. Not just because it’s a cool performance metric — but because watts per kilogram is closely tied to one of the most important markers of long-term health: VO₂ max. 🧠🫀 Let’s talk about why. 👇 --- # What is Watts Per Kilogram (W/kg)? ⚡⚖️ Watts per kilogram is simply a way to measure how much power your body can produce relative to your body weight. The formula is simple: Power Output (Watts) ÷ Bodyweight (kg) = W/kg 🧮 Example from today: 272 watts ÷ 82.9 kg = 3.28 W/kg 📈 Why does this matter? 🤔 Because absolute power alone doesn’t tell the whole story. Two people could both produce 250 watts: - Person A weighs 150 lbs - Person B weighs 250 lbs Even though their watts are identical, the lighter athlete is producing much more power relative to their body mass, which generally reflects a stronger aerobic engine. 🫀⚙️ That’s why W/kg is widely used in endurance sports like cycling, rowing, and skiing — it normalizes performance across different body sizes. 🚴‍♂️🚣‍♂️⛷️ --- # General W/kg Ranges for Aerobic Fitness 📊 For sustained efforts (20–30 minutes), rough fitness categories look something like this: | Watts/kg | General Fitness Level | |----------|----------------------| | <2.0 | Low aerobic conditioning | | 2.0–2.5 | Recreational fitness | | 2.5–3.0 | Solid aerobic base |

Welcome Ryan! 👋 Your bio caught my eye — “Why, What, and then How” for AI literacy. Curious what that actually looks like in practice for leaders? I’ll admit I’m already feeling a little combative haha 😅 I’ve found a lot of value in skipping right over the why sometimes. It can feel like analysis paralysis. A lot of people get stuck over-analyzing when the “why” doesn’t really add practical value. For me it’s more like:What’s the problem?How is it affecting me?What’s a potential solution?And how do we construct a path forward? That framework has often felt more useful than asking why did this happen in the first place? Curious to hear your perspective on it.

How I am seen in character as I gain strength ..through A.I

This is your Daily Audit. Please comment your answers 2x per day: - Morning Audit (comment this in the morning) - Evening Audit (reply again in the evening) Keep it real, keep it simple, and show up daily. Morning Audit ☀️ Comment your answers below: 1. What am I grateful for today? 2. What am I looking forward to in the long term? 3. What challenge am I facing today? 4. What am I doing today that directly moves me toward my goals? Evening Audit 🌙 Reply again tonight with: 1. What was my biggest win today? 2. Where did I fall short in my execution? 3. What adjustment will I make tomorrow? 4. What life problem or obstacle am I currently trying to solve?

Another milestone today… 600 total views on my YouTube channel 📈 And honestly, it might feel a little silly posting wins that are this small… especially when they happen back-to-back like this. 50 views here. Another 50 there. Doesn’t seem like much at first glance. But here’s the truth 👇 Learning to celebrate every step of the journey is HUGE. Most people wait until things are “big enough” before they celebrate.But momentum is built in the small moments — the quiet progress that happens before anyone else is paying attention. So yeah… maybe 600 views isn’t massive yet. But it’s proof that progress is happening. Brick by brick 🧱 Step by step 👣 And one day these “small” wins will add up to something really big. On to the next milestone 🚀