When people link from Training Peaks to WKO4 they instantly think that the software will spit out this perfect threshold figure. Unfortunately for the individual it doesn’t and they sit there feeling a bit perplexed.
The first reaction is a state of doubt, they doubt the software and attach a negative connection to it.
WKO4 was not created to set zones. You have a host of modelling metrics which help any athlete gain deeper insight in to their physiology. Now as a coach or self coached rider you need to look at your full spectrum of powers, what shape is my curve, what areas of the curve look a bit weak.
Now you use the sFTP to set your zones. This is your choice, so use your instinct and pop the number in. If you think your FTP is 300 but the modelled FTP says 267 pop 300 in and trust your gut.
Now in a better state of clarity go and perform a basic power profile over a 7-10 day period. You want to test,
Every time you’ve done a test take a look at the curve, analyse the metrics and see what’s happening. Once the power profile is done look at all your metrics and make the decision to either tweak your FTP or keep it the same.
Garbage in, garbage out.
This is the point in which you fully utilise the software. If you train the same, don’t test or stress specific aspects of the curve the model will be garbage, the data you feed it will be garbage. All of a sudden it will run away from you and you will be left sat there perplexed. Then the same pattern happens and boom you never open WKO4 again.
How do you combat this ?
Apply a progressive approach with your training, make sure each phase/block has a specific goal/aim. This way you can track and see if the training is having a desired effect. Finally when you start to feel/see adaptations either test critical power durations or use a more unstructured approach by testing low hanging points of the curve over a,
Short - 0-30 seconds
Medium - 30 seconds - 15 minutes
Long - 15 minutes - 90 minutes
Now the unstructured testing does not have to be maximal all the time so don’t think you have to go as hard as you can. Sometimes you may of just neglected a certain area of training so you may go and push a 90 min tempo effort. All of a sudden you have a good bit of data.
So if you are one of those people who have not opened the software for a while go and have a play and just relax/learn. If your mFTP just drops one day you’ve not just lost a boat load of fitness.
Transition Cycle Coaching. Online cycle coaching experts.