WKO+ all set up - now what?

scott dinhofer

okay, inbetween long ski weekends, i managed to do a bike ride on the drainer and generate a first workout to import into WKO+, which i did successfully and have reviewed the summary... now what?? what #s in the summary are the important ones? any "massaging" to be done?? or do things become more relevant as you have more workouts to compare?

going for the FTP test tonight and based on the ride last week have some target Watt #s for the 1st & 2nd 20....

i also have questions on powerzone settings on the Joule, does this work like the garmin310 XT where you set your max and it creates the zones? or do i need to manually compute the zones and enter them into the joule?

 

any help - guidance and assistance is greatly appreciated!

here is the workout summary

Entire workout (165 watts):

    Duration:                42:26 (43:24)

    Work:                     419 kJ

    TSS:                       49.2 (intensity factor 0.844)

    Norm Power:          188

    VI:                           1.14

    Pw:HR:                   17.34%

    Pa:HR:                   17.12%

    Distance:               13.18 mi

    Elevation Gain:      0 ft

    Elevation Loss:      10 ft

    Grade:                    -0.0 %  (-10 ft)

                                   Min     Max    Avg

    Power:                    0         336     165     watts

    Heart Rate:            38       170     139     bpm

    Cadence:               34       177     94       rpm

    Speed:                    0         34.5    18.6    mph

    Pace                       1:44    0:00    3:14    min/mi

    Hub Torque:           0         15       6         lb-in

    Altitude:                  186     198     190     ft

    Crank Torque:       0         514     152     lb-in

    Temperature:         71.6    77       74.5    Fahrenheit

tuckerm

Scott, first of all good luck with the FTP test today. I think the numbers will start to mean more once you set you FTP and have some more experience with WKO. So after you do you 2x20'(2') and import it into WKO you will need to determine your FTP. You will select the whole 42 minutes of the test by highlighting the whole graph. In the bottom left of the screen you will see a similar group of data like you have above, only just for your 42'. The "Norm Power" is your FTP. You will enter that into your athlete profile with a start date of today. All your workouts will now be based off this FTP going forward, until you raise it.

Have you purchased the power webinar from Rich? Highly recommended to do so. It will lay out what most of these fields are but the main ones are IF, intensity factor, and TSS, training stress score. Basically if you rode at FTP for the duration of your workout your IF would be 1.00 or 100%. You should probably see mid to high 80s to the low 90s for you OS workouts.