Just wanted to call upon those WKO5 users out there and see if any of you adapt workouts to make them ‘individualised’ according to iLevels in WKO5? If so how do you go about it? Generally I follow a mix of TrainerRoad plans and custom event specific workouts. More TrainerRoad early in the season, …

Some good feedback from folks who customize their intervals based on iLevels. [image] WKO5 - Juice worth the squeeze? Sorry for the cheesy subject line… i use various packages to look at my data, but in fairness it’s just that, looking and maybe at most monitoring. I’d …

If you’ve used workout creator you’ll know that after some use it becomes pretty dead easy to whip up a quick workout. And similiar to the TR workouts all you are doing is modifying the same basic structure to be either more power for same duration, or more duration for same power, and then how muc…

[image] RONDAL: You can find TR workouts that give you the overall template as well, and then just modify up or down as needed. +1 to this. Search for the format (3x20), pick the workout that looks close, open it in Workout Creator, and then modify to match your iLevels.

So if we take the 3x20 as the case workout. Are you just using the target power range from the FTP iLevel or do you use a tighter target from the interval chart dashboard? Sorry I don’t use the workout creator, I just can not bring myself to install Adobe Air. :weary:

[image] Adam: So if we take the 3x20 as the case workout. not the best example because for sweet spot 3x20 workout the Coggan Classic levels are the same as iLevels. Where iLevels really shines is when doing work above FTP - vo2max and anaerobic intervals.

I did think that as I was writing the reply

With the targets for anaerobic efforts I take it you perform the curve under the curve principle to make them repeatable, not just off the PDC. By all accounts my Vo2Max intervals should be around three minutes and they are just high cadence all out efforts :wink:

WKO5 and Custom Workouts

Training

wfenwick August 7, 2020, 12:27pm 2

Some good feedback from folks who customize their intervals based on iLevels.

Topic		Replies	Views
WKO5 - Juice worth the squeeze?	48	7223	April 18, 2020
WKO5 any value? Training	51	5475	February 20, 2023
TrainerRoad + WKO5 Training	16	2194	September 10, 2021
WKO5 is here and it looks... different Training	647	58637	February 27, 2024
Custom TR Workouts and Progression Level Issues TrainerRoad Software	19	1253	June 29, 2022

WKO5 and Custom Workouts

Related topics