Actually, a it short of a month, I think, but thought I'd give an update for schitts and giggles.
My "180 Formula" target HR is 124-134. I simply can't do the 124 range, so I pretty much keep it pegged around 134. As I have previously noted, I occasionally got sucked out of that range in some of my multi-sport facility rides, but usually dropped back to my target range pretty quickly and my avg HR still hits that 134 number.
One of my first rides at that Hr had an avg. wattages of ~160w. Ad my watts / kg was ~2.4. Ride was only 1 hour. Wednesday I did 90 minutes, same HR with avg watts of 190 and 2.7 watts / kg.
30 watt improvement on a longer ride for the same HR in a month? Yes, please....I'll take that any day of the week. So far, so good.
"Want to get faster? Work harder, eat better, cut the crap. Instead of talking the talk, work the work"