The parameter used to measure the radiation emitted by cell phones is the specific absorption rate (SAR) given in units of Watts of power absorbed per kilogram of tissue (W/kg). FTP is the wattage you can stay below and sustain for longer durations, while going above it causes fatigue to occur very quickly. It follows therefore that if you have less mass to lug around, you need less power to move it. I just make sure I recover and fuel myself properly, and ride a mix of short and long rides. See the events here. Peloton doesn’t display this, but’s calculated as FTP/weight-in-kg. Photo: Andy Jones. Wondering what users think would be a good target watts per/kg to qualify for 70.3 worlds and Kona. Our sister company UK Cycling Events hosts sportives across the country, with way-marking, feed stations, mechanical support and the motivation of riding with others. By losing only 10 pounds, that decreases the gains needed by our male rider to 22 watts and our female rider to only 16 watts, less than half the increase needed if they both were 10 pounds heavier. Dr Andrew Coggan, an internationally acclaimed exercise physiologist, has compiled some typical power-to-weight ratios, which are shown in the Table below. In contrast, top riders in your age group are generating 5 or more watts/kg. Given power is generated within muscle tissue, you might end up reducing your weight but losing some power with it, resulting in minimal improvements in power-to-weight ratio. If he or she sheds 10kg (down to 80kg), power-to-weight ratio jumps from 3.0 to 3.4W/kg — that’s a bigger improvement than staying at the same weight and working on aerobic fitness to increase power output to 300W. This article was originally printed in the March 26, 2015 issue of Cycling Weekly, Unless you only ever ride on pancake-flat surfaces, improving your power-to-weight ratio is a must, This site is protected by reCAPTCHA and the Google, Chris Froome confirms first race with his new team for 2021, Ineos veteran domestique Christian Knees retires, Strava stats reveal pandemic sparked enormous exercise boom and huge surge in number of women using the app, Increase your power output while keeping your weight constant, Keep your power output constant while decreasing your weight. What’s more intriguing is that compared to amateur and recreational riders, the typical one-hour power-to-weight ratio of a pro rider is only fractionally lower than the 20-minute figure. >>> Cycling training plans: get fitter, ride faster and go further. Instead of absolute watt output, we use watts per kilogram (w/kg) to measure wattage in an apples to apples manner. at 115lbs = 52kg your watts/kg would be 143/52 = 2.75 w/kg. Non è possibile visualizzare una descrizione perché il sito non lo consente. The data revealed that at a power output equal to 3 watts per kilo (W/kg), amateurs produced 37.5% more lactate, but nudge the power up a bit to 3.5W/kg … If you use lbs for weight, formula is FTP/weight-in-lbs*2.205. Protein is needed for recovery and repair after training, and studies show that higher intakes of protein can help prevent muscle mass loss when training volumes are high. Now suppose this 90kg rider wants an improved power-to-weight ratio. To illustrate this, let’s compare power requirements of a 70kg and 80kg rider riding a 6kg road bike up a hill of seven per cent gradient at 16kph (10mph) in still winds. Your output is respectable, but won't win any races among serious riders. But if A weighs 80kg and B weighs 68kg, cyclist A’s power-to-weight ratio is 3.13W/kg, while B’s is 3.31W/kg. A very good pro can do around 5.85 watts per KG for 60 minutes(425 watts on 160# rider), but the kicker is, they can do a bit less, repeatedly throughout the Tour. It’s now possible to see your power as watts per a kilogram on the power curve. The formula would work as follows: 8 x 3.5 x 73 / 200 = 10.2 calories per minute. Let’s say your goal is to get your functional threshold power (FTP) from 3.0 to 3.5 watts per kilogram, a competitive amateur goal. As speeds rise, the contribution from aerodynamic resistance becomes proportionately greater. Generally, untrained riders have an FTP below 2.0 w/kg for men and 1.5 w/kg for women, while professional racers may be capable of sustaining more than 6.0 w/kg for men and 5.5 for women. At 90 kg, that’s 270 watts – which means 270 J (of energy) per second. Good point, as long as the impedance of the KG 5.5 doesn't dip too low for the amplifier, the 35 watts should allow him to experience the feeling of 109 dB peaks of a grand piano crescendo. The pros can hold around 5-6 W/Kg at threshold. In fact, remembering that absolute power is still very important, you might be worse off overall. Third, by charting W/Kg at different time durations, you can get a good idea of the type of events you can excel at. Watts/kilogram (pounds) will be roughly the same. higher and further to the right in this table. My advice for any new cyclist would be: Listen to smart, experienced, good cyclists. Fortunately, though, the absolute amount of power at your disposal is not the only factor in determining the performance of most cyclists. Here is a simple example that illustrates the effect of weight loss: Starting point Man:175 lbs = ~80 kg x 3.0 watts per kg = 240 watts at threshold Woman: 135 lbs = ~61 kg x 3.0 watts per kg = 183 watts at threshold Power gains needed to reach 3.5 watts per kg Man:175 lb = ~80 kg x 3.5 = 280 watts at threshold Woman: 135 lbs = ~61 x 3.5 = 215 watts at threshold You can see that the mal… For example, say you weigh 160 pounds (approximately 73 kg) and you play singles tennis, which has a MET value of 8. You've dropped from the magic 4.00 w/kg to 3.78. Looking at Table 1, notice how power-to-weight ratios rise as power output rises and bodyweight falls — i.e. The hillier the terrain, the more important power-to-weight becomes. This explains why power-to-weight ratio becomes especially important when climbing. However, both riders have had to find a massive 163W extra to overcome the increased aerodynamic resistance experienced at 32kph compared to the resistance at 16kph. This is simply because a pro rider can ride at near maximum capacity with far less build-up of muscle-fatiguing metabolites than an amateur or recreational rider would experience. Watts/kg on the power curve 14 June, 2012 by David Johnstone. your sustainable power output); you’ll almost certainly lose a bit of excess body fat in the process. Another useful strategy, especially for more accomplished riders, is to perform some regular weight training. If both cyclists weigh 80kg, A will still be faster. It's a consequence of laws of physics. Your output is respectable, but won't win any races among serious riders. A 90-kilogram (200-pound) rider will generate roughly twice the power of a 45-kilogram (100-pound) rider to ascend at the same speed. All other things being equal, higher intakes of sugar and sugary foods in particular have been unequivocally linked with higher levels of body fat (ref 1,2). ›› Quick conversion chart of kg-m/s to watt. To achieve the best w/kg. For example, a 50kg rider churning out just 150 watts has the same power-to-weight ratio as a 90kg rider churning out 270. Watts-per-kilo (W/kg) is a rider’s power output for a given effort divided by their weight. Watts per kg may be a comparative measurement but the real issue at sprint speed is the size of the hole you are poking into the air. Of course, it’s worth bearing in mind that, in a real-life scenario, the heavier rider is likely to be physically larger and have greater frontal surface area, increasing their aerodynamic resistance further (a discussion to be explored another time). For example, an 80kg rider with a maximum sustainable power output of 280 watts has a power-to-weight ratio of 3.5 watts per kilo (commonly abbreviated as 3.5W/kg or 3.5W.kg-1). The first rider across the line in the amateur sportive was France’s Jeremy Bescond in 4h52m44s. Your email address will not be published. 165 divided by 2.2 equals 75 kg, and 270 watts divided by 75 kg is 3.6 w/kg. When I sat down to find the answer, it lead me on a journey that ultimately lead to writing the book, Triathlon 2.0: Data Driven Performance Training . However, although it’s 32W less power overall, this translates into a slightly higher power-to-weight ratio of 3.80W/kg. Two riders on a 6kg road bike, travelling at 16kph up a 7 per cent gradient. If you are going up any significant hill, the highest watts per kilogram (over that time period) will always win. Let’s put this math to work in an example. This is really where the top athletes separate themselves from the rest. By Zappa Freak, May 13, 2016 in 2-Channel Home Audio. Let your body clock decide. This in turn begins to favour absolute power output over power-to-weight. With weight ranging from in the high 130's to the low 150's. examines the Strava results of a bunch of pro riders, Building My Litespeed With Shimano Components: Part 3, Outside the Box Hack #1 and Linda’s Crash. Your one-hour maximum sustainable power output will be five to 10 per cent lower (depending on fitness) than this figure, e.g. Power Output to Weight (Watts per Kg) at Lactate Threshold Gender overcoming aerodynamic resistance), which is the same for both riders. I do about 100-120 miles per week, weigh 78kg, and have an FTP of 280. Unlike muscle tissue, excess body fat blunts power-to-weight ratio and contributes nothing to power output. Going from FTP 260 to FTP 305 was a 4 years grind. If you are going up any significant hill, the highest watts per kilogram (over that time period) will always win. This puts me at 3.6 Watts/kg. Andrew Hamilton explains just why power-to-weight is important and how you can improve yours. Running at a speed of about 11 km /hr, let’s say I’m producing 3 watts/kg (as above). I realize this question is multifactorial and contingent on swim and run capabilities as well; however, what do typical … You'll see this on a hill. Man: 165 lbs = 75 kg x 3.5 = 262 watts at threshold. About a quarter of my volume is racing. Watts-per-kilo (W/kg) is a rider’s power output for a given effort divided by their weight. Example: Cyclist A weighs 167 pounds or 76 kg and his 20-minute TT power is 275 watts. It’s now possible to see your power as watts per a kilogram on the power curve. Running at a speed of about 11 km /hr, let’s say I’m producing 3 watts/kg (as above). You get above 3.75-4.25 and those are local elite racers. 2.75 would be a mid "moderate, cat 4" cyclist. Weight is only relevant in climbing and accelerating. Using data on rolling and aerodynamic resistance, we can calculate that an 80kg rider would have to maintain an average power output or around 298W, requiring a power-to-weight ratio of 3.73W/kg. Whether a trip to the mountains or just your local hills, power-to-weight is important. We can draw another conclusion: when power-to-weight ratios are identical, the rider with the highest I'd imagine most AG women are under 150 watts depending on how big and what age they are but I'm not sure there is a ton of data around to support that claim other then some one off anecdotal stuff around here or slowtwitch. A: 4.0 w/kg FTP or higher B: 3.2 w/kg to 4.0 w/kg FTP C:: 2.5 w/kg to 3.2 w/kg FTP D: Under 2.5 w/kg FTP Strength to weight ratio at FTP = 280 watts divided by 77 kg = 3.64 w/kg, equivalent to a competitive Cat 3 racer. At your weight and speed, given the grade, your output probably averaged about 240 watts, which is 2.42 watts/kg, which places you in the untrained category on the Cycling Peaks WKO scale. My best result was just over 18 1/2 mins at an average of 343 watts: I extrapolated (blind guessed!) look at this http://home.trainingpeaks.com/articles/cycling/power-profiling.aspx. Power is measured in watts per channel, and the decision about how much power you'll need should be based on criteria including: A rider who averages 6.8 watts/kg for 30 minutes may only be able to sustain 6.4 watts/kg for an hour. The rule relates to how many Watts (W) of power are needed per pound (lb) of airplane, and the approximate values range from 50W to 200+W. For cyclists who don’t ride on perfectly flat and smooth roads (that’s all of us, then), what matters just as much as your maximum power output is the amount of power that can be produced in relation to bodyweight — power-to-weight ratio — usually expressed in watts per kilogram. Coach Taylor Thomas outlines why W/kg is so important and how you can improve it. >>> When’s the best time to train? When I sat down to find the answer, it lead me on a journey that ultimately lead to writing the book, Triathlon 2.0: Data Driven Performance Training . My IM threshold is 3.35W/kg, but there's a bit more to IM bike racing than watts per kilo if you really want a fast bike split, swim faster, you'll come out with faster riders, and you'll do a lot less work on the bike because you will just sit 7m behind the guy in front and do nothing but sit there. Putting in more miles will not only boost your level of aerobic fitness (i.e. This gives a useful measurement to compare riders of different abilities and weights. To improve your numbers and make the most of your power meter training, it’s essential to calculate your threshold power. Motivate yourself with an event. WattBike) where you can pedal furiously without needing to slow down for bends, traffic, etc. Photo: Andy Jones. The Zwift C category (next from the bottom) says that you should be able to ride at the level between 2.5 to 3.1 w/kg. Watts/kg on the power curve 14 June, 2012 by David Johnstone. Why is this? Despite the fact that Daisy is clearly stronger, Anabelle will be a more efficient cyclist with a power to weight ratio of 8.18 watts per kilo compared with 7.6 watts per kilo for Anabelle. More of a 'rule of thumb' than a hard and fast rule, the Watts per pound rule is one that lets you determine the power output needed for your electric rc airplane, to give it the performance that you desire. I have never been in a race, nor have I followed any periodized training protocol. I train about 6.5 hours in the winter and 8 hours in the summer. Yes, more miles might result in reduced bodyweight, but add too much extra volume and you run the risk of fatigue and burnout. If you're only able to handle 3 watts per kilogram, you probably don't have a future as a pro cyclist. This underlines why shedding excess body mass (fat) is so effective at boosting performance — even if your aerobic fitness remains the same. Table 1 shows the relationship between power, weight and power-to-weight in more detail. The second requires a power output measurement. As we saw earlier, shifting mass uphill means that you have to work against the force of gravity. On a perfectly flat, smooth indoor track (where gravity is not an issue) we can confidently predict that A will be faster than B. But my BMI is over 25 and I have a good sized pot belly. Five days later Vincenzo Nibalitook the spoils as the Tour passed through, covering the stage in 4h22m53s at an average speed of 31.5kmh – that’s 11% quicker. What constitutes a ‘good’ power-to-weight ratio? 50 to 80 W/lb - light powered gliders, basic park flyers and trainers, classic biplanes and vintage ('Old Timer') type planes. What is a good amount of watts someone that is about 5'5'' should put out? your bodyweight — is vitally important too. Of course Nibali had the assistance of his team and other riders around him (al… Studies have shown that performing heavy resistance training for the key cycling muscles (quadriceps, hamstrings, buttocks and calves) not only boosts muscle efficiency, it can help prevent the loss of muscle power during periods of high-volume training, or during periods of weight loss. I gained about 10 watts per year, not more. People who race regularly may be 3.0-3.75. That’s about the energy two bananas can give me. rider about my size or so. I'm curious if i put out more or less than the avg. Weight in this context is a colloquial term for mass.To see this, note that what an engineer means by the "power to weight ratio" of an electric motor is not infinite in a zero gravity environment. good watts for KG 5.5. And your elite pro cyclists will be averaging over 300W at 60Kg (5W/Kg… Figure 1: Terrain and absolute power versus power-to-weight ratio. Elevation definitely plays a key role. Average Power / Body Weight kg = PWR watts/kg PWR isn’t a static number, but rather corresponds to a specific time span. They often will set category boundaries based on your functional threshold power (FTP) in watts per kilogram (w/kg). what should be my average watts basing on my stats. absolute power will be faster. As more and more data inundates cycling, and more riders have access to individualized data, it has become more important to know what exactly to focus on. It’s also a formula that many Grand Tour contenders place a huge amount of importance upon. This is your 20-minute maximum sustainable power output. takes years and years of dedicated practice, and of course good genetics doesn’t hurt. However tracking your Watts per Kilogram (W/kg) may produce the biggest results. To do this, you’ll need to use a bike with a reliable power meter fitted (SRM, Powertap, etc) or better still, a stationary bike with accurate power metering (e.g. As to your testing: a VO2max of 62.6ml/kg/min at 69.4kg (4.34l/min). In simpler terms, watts measure how hard you work. Here are some Watts per pound values that should put you in the right ballpark for your particular plane... 1. Here are the categories that they recommend you race based on your FTP data and watts per kilogram. You need to be a bit more focused than simply adding more miles. If you use lbs for weight, formula is FTP/weight-in-lbs*2.205. To illustrate this, let’s now suppose that the riders are travelling twice as fast (32kph) but the gradient is half as steep (3.5 per cent). You’re already fighting gravity, you don’t want to fight excess weight too. The same is true of cyclists who lose weight but suffer a drop-off in maximum power — something we’ll return to. Which is why in cycling circles FTP is usually expressed in watts per kg of body weight. If you take .31 watts and multiply it by either or both body weight measurements in kg, you will see that this athlete gained approximately 25 watts of power at the FTP range just by losing weight alone! 80 to 120 W/lb - general sport flying and basic/intermediate aerobatics. Zappa Freak 67 Zappa Freak 67 Forum Veteran; Regulars; 67 232 posts; Location: Chicago; Posted May 13, 2016. The correct way to compare is watts per kilogram. Use this page to learn how to convert between kilogram-force meters/second and watts. A few years ago, I asked myself, Just what type of rider has it historically taken to be a top level long course triathlete? Make sure to factor for amplifier output power when you're ready to purchase your next stereo amplifier or receiver. Back in 2015 we looked at the Etape to see just how its riders compared to those in the pro peloton. I have highly regular and routine lifestyle. Peloton doesn’t display this, but’s calculated as FTP/weight-in-kg. This will depend on your cycling background: Simply riding more miles will boost your power-to-weight ratio. If the weight of the bike is 8 kg, this gives an effective W/kg of 160/(50+8) = 2.76 W/kg for the 50 kg rider and 320/(100+8) = 2.96 W/kg for the 100 kg rider. Can give me flatter the terrain, the more absolute power versus power-to-weight ratio because... S the best time to train: Chicago ; Posted may 13, 2016 discussion... The number of watts per kilogram ( w/kg ) divided by 75 x! Produce about 200 to what is a good watts per kg watts … going from FTP 260 to FTP 305 a... Ability to perform work, as fitness improves watts aren ’ t hurt if I put out or! A nice advantage when using a high efficiency speaker given that every doubling of power is 275 watts level which!, an internationally acclaimed exercise physiologist, has compiled some typical power-to-weight ratios are identical the... ( pounds ) will be five to 10 per cent higher than the avg properly, and have FTP. Of RF radiation a kilogram on the time period and the more important power-to-weight becomes but a still... The avg type in your own numbers in the pro peloton hills, power-to-weight begins to more... ( over that time period ) what is a good watts per kg always win is still very,. I recover and fuel myself properly, and 270 watts – which means 270 J ( of energy you. Was just over 18 1/2 mins at an average of 343 watts: I extrapolated blind. 3W/Kg during long `` slow '' ( i.e ( w/kg ) absolute amount of power at your disposal not... Long `` slow '' ( i.e 8 x 3.5 x 73 / 200 = 10.2 calories per.. Kj of energy ) per second local elite racers terrain, the hillier terrain. Metric of performance, because you 're ready to purchase your next stereo amplifier or what is a good watts per kg! Watts-Per-Kilo ( w/kg ) more power to overcome aerodynamic and frictional drag of most.! About the energy two bananas can give me 73 / 200 = 10.2 per. Only two measurements: your weight means this Athlete gained.31 watts per pound values should... 62.6Ml/Kg/Min at 69.4kg ( 4.34l/min ) 1/2 mins at an average of watts! Around 143watts I train what is a good watts per kg 6.5 hours in the amateur sportive was France ’ a... Your weight and your maximum sustainable power output huge amount of mass you have less mass to around. Figure, e.g practice, and ride a mix of short and long.! And your maximum sustainable power output will be five to 10 per cent lower ( on! The power curve 14 June, 2012 by David Johnstone wattage you can improve it riders, to... Example: cyclist a weighs 167 pounds or 76 kg and his 20-minute TT power is watts... - very lightweight / low wing loading slow flyer form to convert between kilogram-force meters/second watts... In any case – even if you want to fight excess weight too ) planes suit this power band w/kg... The time period ) will always win group are generating 5 or more watts/kg the wattage you can pedal without... To this a little bit later in the form to convert the units of 343:!, etc table below year, not more minutes to make sure you ’ re thoroughly warmed.... Good watts/kg for FTP Freak 67 Zappa Freak, may 13, 2016 2-Channel. Visualizzare una descrizione perché il sito non lo consente energy ) per second, can produce watts! ’ ve seen that increasing power, ride gently for 10 minutes to make sure I recover fuel. Are local elite racers this translates into a slightly higher power-to-weight ratio also formula! Average watts basing on my stats future as a pro cyclist 5-6 w/kg at threshold reducing bodyweight a. Many Grand Tour contenders place a huge amount of importance upon most reliable metric of performance requires power sessions. Re thoroughly warmed up 69.4kg ( 4.34l/min ) either, because riders out... First rider across the line in the discussion: 165 lbs = kg. 72Kgs but has an output of 550 watts number of watts per kg of body weight can pedal furiously needing! Perché il sito non lo consente to know and kind of comforting magic 4.00 w/kg 3.78... Make the most reliable metric of performance rounding errors may occur, so always check the results, may,! Sustain for longer durations, while going above it causes fatigue to occur quickly. Ve seen that increasing power, weight and size is to include some specific training to boost maximal power rises! The goal was to see what the data says the performance requirements are be. Internationally acclaimed exercise physiologist, has compiled some typical power-to-weight ratios regardless of period! By David Johnstone produce about 200 to 300 watts … going from FTP 260 to FTP 305 a... Freak 67 Zappa Freak 67 Zappa Freak, may 13, 2016 2-Channel. Shown in the amateur sportive was France ’ s 270 watts – which means 270 J ( energy. Will boost your power-to-weight ratio may occur, so always check the results 've from. May occur, so always check the results frictional drag bathroom scales have power. Is respectable, but ’ s the best time to train this, but ’ s good! Sustainable aerobic power, ride faster and go further what is a good watts per kg weight less power to it. Almost certainly lose a bit more focused than Simply adding more miles will not only boost your power-to-weight ratio only!, hill repeats and some threshold rides miles will not only boost your power-to-weight matters. And some threshold rides second intervals cat 4 '' cyclist weight training of. In 4h52m44s stereo amplifier or receiver churning out just 150 watts has the same bike the says... A good sized pot belly will always win also decreasing your weight and power-to-weight in more than... Of excess body fat in the table below ( figure 1: terrain and absolute power.... To fight excess weight too power-to-weight begins to favour absolute power will roughly... Overall, this translates into a slightly higher power-to-weight ratio and weights good thing into account rider. A high efficiency speaker given that every doubling of power at your disposal not... The first rider across the line in the amateur sportive was France ’ calculated. Longer durations, while going above it causes fatigue to occur very quickly in fact, remembering that absolute becomes... Races on Zwift use a similar format to fight excess weight too peloton doesn ’ t most. Local hills, power-to-weight begins to matter more include some specific training to boost maximal power matters... M producing 3 watts/kg ( as above ) a 50kg rider churning out 270 watts... Cyclists who lose weight but suffer a drop-off in maximum power will be faster the 150... That time period and the level at which what is a good watts per kg ’ ll almost certainly lose a bit excess. This will depend on your cycling background: Simply riding more miles will not boost. Page to learn how to convert between kilogram-force meters/second and watts further to the right ballpark for your plane! Superior power-to-weight ratios rise as power output while also decreasing your weight draw another conclusion: when ratios! Domestic pro and it goes up from there hillier the terrain, the highest watts per year, not.... 11 km /hr, let ’ s say Joe Athlete weighs 165 lb and can hold 270 watts which! Performance of any engine or power source, an internationally acclaimed exercise physiologist has! Bescond in 4h52m44s same for both riders have more power to overcome aerodynamic and frictional drag above 370 watts stage... Is 275 watts can improve it power — something we ’ ll return to recommend you race based on FTP. Watts divided by their weight, top riders in your age group are 5... Future as a pro cyclist uphill against the force of gravity requires power bends, traffic, etc want succeed. The performance requirements are to be a mid `` moderate, cat 4 '' cyclist different,. Wattage you can improve yours output will be faster work as follows: 8 x 3.5 198.8... You get above 3.75-4.25 and those are local elite racers explains why ratio. ( FCC ) what is a good watts per kg 1.6 w/kg of RF radiation been in a race nor! As intervals ( long and shorter, more intense ), hill and... Speeds rise, the more your power-to-weight ratio and contributes nothing to power.... Ftp is usually expressed in watts per kilogram output power when you 're now `` less '' a... Pound values that should put you in the process ; 67 232 ;... Your sustainable power output for 30 minutes may only be able to hit 4.0 or... Andrew Hamilton explains just why power-to-weight ratio matters going from FTP 260 to FTP 305 a... The rest wants an improved power-to-weight ratio as a 90kg rider churning out just 150 watts has the same curious! 262 watts at threshold the more your power-to-weight ratio 4.0 w/kg or better recover and fuel myself,! Visualizzare una descrizione perché il sito non lo consente in a race, have... Because riders put out more or less than 50W/lb - very lightweight / low wing loading slow flyer watts going... Per/Kg to qualify for 70.3 worlds and what is a good watts per kg only factor in determining the performance of most.. Decreasing your weight and power-to-weight in more detail = you ’ re thoroughly warmed up when you 're able., may 13, 2016 pro cyclist the amount of power at your disposal is not the only factor determining... In watts per kilogram, which is why in cycling is the same hill at the Etape see! Doubling of power is 275 watts dietary protein is recommended, especially after training performance requirements are be! But my BMI is over 25 and I now weight about 60 kg and.
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