WKO 3.0
I use training peaks WKO+3.0 for logging my bike workouts. I also use it for running downloading my Garmin 405.
In the Power training zone section under threshold watts I enter my FTP right?
For running, is there a place to upload my running zones or does WKO figure this out itself?
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David, you set up your running "Zones" yourself. In the Athlete Home view, Iin the upper right, where it probably says "Power Training Zones" now, click the Options arrow and select "View Pace Zones". You can then enter what WKO terms your "Threshold". Before you choose a number for this, a few issues to consider. First of all, the Zones which appear are "Friel Zones", which don't directly correlate to EN or Jack Daniels zones that we use. Second, you can only change that threshold number, not the ones which appear in the zones. And third, the ONLY purpose of doing this, IMO, is to allow WKO to properly calculate your rTSS for any specific run, and subsequently calculate things like ATL, CTL, and TSB in your PMC (sorry for the acronyms.)
Using me as an example: my current VDOT is 46, with a Z4 per EN of 7:17. My Z5 is 6:54. I used 6:58 as my WKO threshold. This gives me a Z4 (WKO) range of 6:58-7:23, which is basically the range within which I run my TP interval work. It may be that as a result of using a slightly faster pace for my Threshold, that WKO is slightly underestimating my rTSS/IF for runs. But as long as I keep my VDOT for training purposes consistent over the course of a training cycle, it really doesn't matter much in terms of those PMC metrics metric mentioned above.
I just always allowed WKO to guess where I was for metrics and did my intervals per EN guidence I knew WKO could do more!