WKO5 is here and it looks... different

Training
87

I’m running it on a top of the range MacBook Pro and it’s fast!

88

Two hacks? :thinking:

I only tried selecting “Past Workouts” and leaving it open to compile. What’s the other trick?

89

The second was to go to a season chart and select all date ranges. Woke up the next day and things were snappier. WKO5 is here and it looks... different - #36 by bbarrera

1 Like
90

I think I tried that but I’ll give it another go tonight.

91

Tim, I know you are busy, but it would be great if you moved the forum off facebook. I killed all traces of facebook as have many others.

4 Likes
92

I agree- dump Facebook. They are completely untrustworthy with personal data. Despite some of the groups being useful I will never subscribe. I deleted my Facebook account years ago. Same with Instagram and Twitter. Don’t trust anybody that make money by selling data. I don’t use Google search for the same reason.

3 Likes
93

We agree and will be have a new solution in a few weeks, once over all the launch craziness.

Tim Cusick

TrainingPeaks WKO4 Product Leader

Velocious Cycling Adventures

717.515.5382 / tim@wko4.com

8 Likes
94

In the WKO Facebook group I learned that switching between WKO4 and WKO5 will cause charts and data to recompile each switch, preventing it from being fully optimized. I think that was my main problem.

I’ve stopped opening WKO4 and now WKO5 seems to be getting faster. :+1:

95

Tracking… I’m attending a USAC Level 2/TPU coaching clinic in October and very much looking forward to it. I’ve dabbled with both WKO3 and WKO4, but as I’ve not been coaching triathletes/cyclists full time I didn’t see the value in spending hundreds of dollars over the value of Training Peaks premium (which I used to share with my coach!) or now TR. I’ve been a TP user for about 15 years, dropping my premium sub this year in favor of just using TR as I wasn’t planning to race. That said, metrics like TTE are strong IME. I just haven’t seen it worthwhile to plunk down the coin for WKO to this point.

Now that I’m shifting gears toward a potential career in cycling (coach, mechanic, shop, etc.), I think WKO is the best toolset there is. For the individual athlete? I’m not sure I’d spend the money, personally. YMMV.

96

There are a few things that I look at the most in WKO4 (and will do the same in WKO5)

  1. Power Duration curve + informal testing targets to keep mFTP up to date
  2. A long term view of the PD metrics chart (to see where I have improved)
  3. Optimized intervals (for tweaking my TR workouts)
  4. The relative VO2 max workout chart (which shows you a modeled look at how much time you spent at a % of VO2max
  5. iLevels Time in Zone by week

There are some other specialized charts but I use these the most.

2 Likes
97

@TimWKO,

Is there anyway to share Smart Segments between users? That is, if I create a smart segment, is there anyway I can share that with my coach? If not, please think about adding this to really make smart segments useful as a training / coaching tool.

98

For your training and your athletes, do you update training zones based on mFTP, or do you simply use it as a reference metric and base zones off of test results strictly? I’m not personally sold on mFTP, but curious what others (and other coaches) think.

99

I’m not a coach, so I can only speak for my own experience.

If the model is well fed and has a variety of short (5-60s), medium (3-6min) and long (25-50min) efforts, the mFTP is really good. It doesn’t supplant regular testing though.

The FRC and TTE layered on top of mFTP is particularly helpful to understand how you are progressing. 300w with a TTE of 40 minutes is very different than 300w with a TTE of 65 minutes.

You should expect to invest at least 15-20 hours of learning how to use it before you’ll feel remotely comfortable.

4 Likes
100

Not a coach. I’ve been using WKO for about 1 1/2 years. My experience is that my mFTP is pretty accurate IF I have good data i.e. maximal efforts at various durations along the power curve. My mFTP and tested FTP are very close once I am racing and doing hard group rides. When I am exclusively doing TR base training inside with hard work but virtually no maximal efforts at all other than occasional FTP tests and O sprinting, its off.

1 Like
101

At this time there is no way to export Smart Segments like charts and dashboards. As a work around, if you know a little about computers, navigate to your WKO Folder (typically in documents) and you will see a folder name “smart segments” open it, find the segment you want and send. The person receiving needs to put in their smart segments folder, will work.

This is on a future feature list…

4 Likes
102

same here, after spraining my thumb in April my (90-day) modeled FTP has dropped from 245 to 198. After taking 5 weeks off, this week I manually set ftp to 222 and knocked down a sweet spot effort.

Like others have said, mFTP is another tool to cross-check ftp estimate and mFTP is generally quite good if you are racing or doing hard efforts outside. Personally I like TR’s ramp test for giving me a stretch goal for 5-min VO2max, but it can be hit or miss for FTP/MLSS estimation. @kurt.braeckel take a quick look at this discussion on test protocols

1 Like
103

Thanks to GDPR all companies need to provide a method to get access to your data. Try Garmin International | Account

1 Like
104

@Chris_Barber thanks I just submitted a request. I have most of the files from my Edge 520, but not all. The missing ones were downloaded from Garmin Connect, which does not preserve naming. Hoping that the export request will result in having backup data with consistent naming convention (yes, I’m a little OCD about the naming of Garmin .fit files).

105

@TimWKO,

Is there a way to create a Smart Segment after the fact? That is, can I go into a ride and select part of the ride to turn into a Smart Segment? If so, how?

Also, is there a way to “import” Strava segments or easily recreate a segment I have on Strava as a Smart Segment?

106

I have not done it yet, but that is exactly how Tim described in the webinar as to how to do it . . . Go into a ride, zoom in on and select the segment of the ride that you want to create a lap (segment). I have not done it yet, but I presume that it is similar to creating laps in TP Premium if you are a TP Premium user.

No. Tim explained in the seminar that Strava segments are owned by Strava. You need to create your own Smart Segments. But, as he explained, the good thing is that they will apply to all past rides and you will be able to sort them.