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WKO+ 3.0 and Run Threshold

torontoquadstorontoquads
in General Training Discussions

Sorry in advance if this is old news, just redirect me to the relevant post. I'm sort of confused about what to enter as my threshold for my new run zones in WKO. I'm okay with the Data Tool, but would like my run IF's in WKO to resemble the work load of EN. Do people enter their Z5, Z4 or Z3 pace from the Data Tool into WKO threshold box?

Thanks in advance,

Elly

Comments

  • Nemo BrauchNemo Brauch
    Put your "Threshold Pace" in WKO in the Pace Zones area. That will make sure your IF and rTSS scores for the run are calculated accurately. As for the zones, that becomes more of a personal choice. I pretty much ignore the zone stuff in WKO because it's a bit of a PITA to adjust the WKO zones to match EN Zones (you'll have to create in-between 'grey' zones). So I just leave whatever WKO automagically calculates as the zones in place. But if you want them to match, you can manually adjust them.
  • torontoquadstorontoquads
    @Nemo, Thanks Nemo for the feedback! I'm going to put the 5k test pace as the threshold.
  • Tom GlynnTom Glynn
    5K pace is a good number. Like Nemo I ignore the zone stuff. For biking I just know my power levels for 100% and down 5% increments to 85%. For running I have my data tool numbers pinned out and taped to the wall next to the treadmill. I never look at zones in WKO
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