Manual Workouts in WKO

wieczynski

Quick question to the haus.  I was traveling and did a bunch of workouts on hotel equipment (don't get me started).   I have the pace and power intervals data from the workouts.  How can I get these into WKO?  Please help me keep my new OS resolution to stay completely up to date on WKO!

Ps. I tried to search this in google and was not successful.  However, the first response from google took me right back to EN!  The power of the team!

Spokane_Al

You can click on the new workout icon, add the workout date, time and type, and then save the workout. Then you can go to calendar tab, right click on the workout and select Override Values. That allows you to manually enter a WAG TSS number. I look back at previous workouts and find one of roughly the same duration and intensity for a TSS number.

I don't know how to add the power and pace intervals data, but perhaps someone smarter than me can help with that.

wieczynski

Thanks Al--I was afraid that was the answer!

mgraffeo

Depends on what format you have the data in. If it's in an excel file, drag and drop on the calendar and see what happens. If you just have averages from the machine ( and know that those machines are not as accurate as a power tap) then go to file, manual workout entry, and put in what you have. It should take care of the rest.

Scott Alexander

I just contacted WKO+ tech support not too long ago about building manual workouts with intervals. Can't be done, they told me.
The only way I can think of is to create several workouts with the interval start/finish times (I get mine from the Garmin Training center). But it's a lot of work to create them.

Example:
WU: 8am - 8:15am
Interval #1, 8:15:00 - 8:25:00am
rest: 8:25am-8:27am
Interval #2, 8:27:00 to 8:37:00am
CD: 8:37am - 9:00am.
That's five different manual workouts to create, just a pain.

Chris G

Manually entering ride data is a bad plan for a couple of reasons the biggest of which is that it throws off the 28 day graph.  The only way I have found to enter it assumes a constant wattage.  Say you enter 250 for 60 minutes, you then have a 28 day graph that is pretty useless for 28 days cause there is a huge bar at 250.

There are some good things about wko plus, using it for a training log to capture all data is not one of them.

mancona

For the reasons Chris says I do not create manual biek workouts in WKO, however I have created some manually run workouts for treadmill runs when I don't have my foot pod and garmin.

I personally create one file for the warmup/recovery time and one file for the main set of work. For example if the workout was 3 x 10'(5) @ 6:00 and my EP was 7:00, I would create one manual workout with 30' @ 6:00 pace, and then a second separate workout with the 15' of rest plus any WU/CD time @7:00. Not prefect in anyway, but I think this is better than 60' @ 6:30 pace as it at least keeps the pace distribution chart slightly more accurate.

The limitations in WKO manual workouts is exactly why I have a footpod (an because it tracks my cadence).

wieczynski

Thanks--good feedback. Yeah--60 minutes @ 200 watts does screw up the graphs.

mgraffeo

If you just want to log the fact that you did the workout, there's a box you can check here that workout won't be included in the analyses, and therefore doesn't foul up the 28-day charts, etc.