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WKO+ 3.0 Run data v. Bike Data

tscroggitscroggi
in General Training Discussions

I hope this hasn't been discussed.  I tried looking for more information, but didn't have much luck.  I just upgraded to WKO+ 3.0.  One of the big benefits I was looking for was the ability to import from my Garmin.

For the purposes of tracking rTSS and other running information do you need to create another athlete, or is there a way to track both bike/power and run information for the same athlete?



Thanks!

Comments

  • Spokane_AlSpokane_Al
    I track everything, including swims and lifting sessions (which are entered manually), under me as a single athlete. By doing this I have TSS, TSB, ATL and CTL numbers that represent my total efforts.
  • dragonflykissesdragonflykisses
    WKO imports Garmin run data directly, assuming you have something like the 310xt. Swim data will have to be input manually.

    -Robert
  • Scott AlexanderScott Alexander
    WKO imports all my Ergomo power data, my Garmin 305 w/ footpod run data. I manually input all my weight and swimming sessions. All done under one athlete, me.
  • Jenn EdwardsJenn Edwards

    Hey Guys,

    Sorry to tag on here. I see mention of adding swimming workouts which is EXACTLY what I tried to do this morning. I was a little disappointed as I couldn't really enter any data, like distance or time or calculate the TSS score. I was just able to add a workout with the swim category.

    Am I missing something?

  • Spokane_AlSpokane_Al
    When manually entering swim workouts I enter an estimated TSS number of one point per minute of swim after subtracting some time spent resting between sets. It is not perfect but does help in analyzing totals for the day/week/month etc.
  • Scott AlexanderScott Alexander
    I'm looking at WKO 2.2 right now, so I don't know how different it is from 3.0. But when creating a manual workout entry, I can put in a TSS or an IF. I usually put in a manual IF depending on RPE on how hard the manual workout (ex, swim set) was. WKO calculates the TSS if I input the IF.
  • tscroggitscroggi
    Thanks for all the feedback.

    I'm going to throw out an answer to my own question. The part I was confused about was being able to set a different type of zone. I set my default profile to be performance cyclist, which must put power zones as the default zones. I saw the button that said "Create New Zones" and I didn't know how to get pace or HR zones. Now if I had just adjusted my glance down about 1" I would have seen there are different views for HR Zones, Pace Zones, and Power Zones. If I change my view I can add zones for power and pace to align with the EN testing that I'm doing.
  • Keith WickKeith Wick
    @ Tom--in WKO+ there is another place for you to enter your run threshold pace. In the large box where you entered your power watts are (where you put your FTP in the little box), you can click on the "options" and then select "view pace zones". This is where your run data is that will help determine rTSS. You should have your threshold pace in the little box, which will help calculate the rTSS. Once all this is set up, then you should be able to download the data from your Garmin. I have the Ant agent/Garmin connect set up, so once it auto downloads my data I then download it into WKO+.

    Once you have a workout in WKO+, remember to do an altitude correction. You highlight the run graph, go to "edit" on the top tab, "corrections", then "fix elevation using GPS". If you have your training peaks login and password entered into your WKO+ athlete home page then it will correct using "ground Control". This helps you see your paces given the incline or decline your running which will impact your rTSS score. Good luck and have fun tracking.
  • morpheusmorpheus
    I've had WKO+ up and running for 1 day. Have one bike workout uploaded. I don't have a Garmin for running. Is there any way that I'll be able to manually add running data to WKO+?
  • Keith WickKeith Wick
    You can add a workout manually in WKO+. I think it's located in the very top "Options" drop down on the right hand side (Sorry, don't have it open at the moment and the computer its on is shut down). However, when entering it you either have to enter the total time and distance so it can calculate your pace or if you want to simulate the rTSS for intervals I think you have to enter each interval as a separate workout, which could be a pain.
  • morpheusmorpheus
    Thx, good to hear that I'll be able to put something in there. Should help me keep up with CTL and ATL, TSS and TSB. (I guess, new to it.)
  • Keith WickKeith Wick
    Remember that those numbers get a little skewed in the OS since they are somewhat volume dependent. There are times when they'll tell you your fine, but your really starting to dig a hole due to the intensity. Once you start to add the "far" they become a little more reliable and accurate per how your body is feeling.
  • jhbinscjhbinsc

    On the main WKO page I will add two additional PMC charts. One for Bike only and another for Run only. That way you can see at a glance your Total, Bike and Run CTL, TSB, and ATL. You can add a chart by clicking options in upper right corner I believe. Then after adding chart, Options, Customize, and select only Run or Bike under "sport" and you're all set.

    I think the Training and Racing w/ a Powermeter book is a must read if using WKO+.

    Good luck!

    Jeff

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