Athlete Home
This page displays a summary of the athlete's data and downloaded data, displayed in charts/graphs. This page allows you to view your data over longer time periods. You will be able to see the trends of your fitness here, along with being able to configure your zones and analyze specific data. Charts can be added to this page through the "Options" link in the upper-right corner. Below is a list of the types of charts available.
Settings and Charts on the Athlete Home Page:
POWER, HEART RATE AND PACE TRAINING ZONES
MEAN MAXIMAL POWER CURVE CHART
Click on any of the setting boxes to either manually type in information or to access the drop-down selection box for that setting.
To create a New Athlete:
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Click on File and select "Create New Athlete"
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Type all the personal information. If you do not know the fitness data yet, give it a guess. You will be able to edit this information easily later as you get your Fitness information. All fields must be entered.
Power, Heart Rate and Pace Training Zones
There are multiple options for calculating your zones:
- Click on the "Options" link to access the drop-down selection box. Click on "Calculate Zones" to use one of the methods available to set your zones.
- You can also manually set your power and heart rate zones by editing the "From" number.
- Create your own custom Zone methodology by clicking "New Zones". From here you type in the name of your zones, and then create the corresponding ranges. Using this options will allow you to calculate zones based on your personal training philosophy.
- You can also change your zones by editing your Threshold Power, Watts, HR and then "Re-calculating" your zones using one of the available calculation methods.
***Note: You can assign zones to a specific time period. In order to do this, you must first click OPTIONS>NEW ZONES for each new date range. Then you must type in the date field the new date that you want the data associated with. Change the value in the Threshold power window and then hit the key. Also click OPTIONS> CALCULATE ZONES to get the numbers in the window to recalculate with the new zone value.
If you just change the date in the window and do NOT click Options> NEW ZONES, then you will overwrite the previous data with the new zone value. So, it's VERY IMPORTANT that you always click OPTIONS> NEW ZONES when you are creating a new zone.
Changing your zones and the value it is associated with is an important task. This allows you to change your zones as your fitness changes! It's a good idea to change your zones through out the year. By assigning zones to time periods you will affect only that data that falls in the time period you establish. In this manner, you TSS and IF will be valid for each time period, and not skewing your data as your zones change. ***
You have the ability to Copy your information out of the Summary window and paste it into a spreadsheet or word processing program. To do this, click "Options...Copy".
The chart above is an example of a Distribution chart. This one measures Power Distribution through out the last 28 days of riding.
Charts can be customized and added to your Athlete Home Page.
Options for this Distribution Charts include:
COPY-you can copy either the chart picture or the RAW DATA and paste them into an email or another document.
CUSTOMIZE - click this option to customize the distribution chart
ZOOM - this changes the size of the chart so that it displays near full screen. To return to the normal view, click on the X next to options in the upper-right corner.
PRINT - will print the actual chart
CLONE - create a new chart with the same settings
MOVE - move the chart to a different perspective
Mean Maximal Power Curve Chart
The above is an example of a Mean Maximal Power Curve Chart. This one is a representation of your "Peak" or best power over all time periods that you rode in the last 28 days. This was developed using a logarithmic scale in order to emphasis your fitness changes in shorter time periods. Want to know what your peak effort for 1 minute 30 seconds in the last 28 days? Here is where you can find it!!
There are two lines on the chart, and each one represents a different time frame. You can set those time frames (one defaults to 28 days) by clicking Options...Customize Chart.
Hover your cursor over the line and it will show your peak or best power at different times throughout the last 28 days.
Options for a Mean Maximal Power Curve Chart include:
COPY-you can copy either the chart picture or the RAW DATA and paste them into an email or another document.
CUSTOMIZE - click this option to customize the chart
ZOOM - this changes the size of the chart so that it displays near full screen. To return to the normal view, click on the X next to options in the upper-right corner.
PRINT - will print the actual chart
CLONE - create a new chart with the same settings
MOVE - move the chart to a different perspective
Periodic Charts come in all shapes and sizes. The most popular one will be your Mean Maximal Power Chart. One important thing for you to do with these charts is to change the date range on them, so that you can follow your fitness throughout a longer term period than just the defaulted last 28 days. Read below on how to do this along with a few other important tips.
The chart above is an example of a Periodic chart available in WKO+.
This specific chart measures Training Stress and Intensity Factor for the last 28 days. Developed by Andrew Coggan, PhD and TrainingPeaks Software, Training Stress Score (TSS) and Intensity Factor (IF) give quantitative measurements of the stress that each ride caused to your body and also the intensity of each ride. These are great guides to help you better determine the quality of your workout and also exactly how hard it was! A TSS score of 100 with an IF of 1.0 correlates with one hour of effort at your lactate threshold, or a one hour Time Trial.
Periodic Charts can measure other data over a specific period of time. These settings are accessed through the "options" button.
Options for this Chart include:
COPY-you can copy either the chart picture or the RAW DATA and paste them into an email or another document.
CUSTOMIZE - click this option to customize the chart.
This is one of the most powerful features in the charts. It allows you to customize, make and build charts however you want to. You can change the size, the date range, the content being charted, how much data is charted on each point and how the chart looks as well. The possibilities are endless. We only offer a few options here to help you get started with this great feature.
Click OPTIONS>CUSTOMIZE THIS CHART>DETAILS TAB and then ADD. This will allow you to ADD in a series of data. IN the below example, we are adding in Training Stress Score.
First change the Title to TSS, and then change the CONTENT to Training Stress. Leave the Channel on TSS Combined as we want to see both pace and power data. Change the Color to GRAY, the FORMAT to a BAR and then push APPLY. Your Details tab should look like this when you are done with the above instructions.
Now your chart should look something like this:
We see below how to change the date range inside the OPTIONS>CUSTOMIZE THIS CHART menu. ON the GENERAL Tab, you can edit the title, change the size of the chart and also edit the date range.
Another great tip to use with the Periodic charts is to change the 'DAYS PER POINT' on the DETAILS tab, so that you can have each point representing a week of data or month of data, etc. When you choose 7 'days per point' , then this means that the very best value for that given data series is being plotted(if of course you are choosing mean maximal). If you have a chart that is looking at AVERAGE WEIGHT over the week, then you would see the AVERAGE weight for that week as represented in that one dot.
ZOOM - this changes the size of the chart so that it displays near full screen. To return to the normal view, click on the X next to options in the upper-right corner.
PRINT - will print the actual chart
CLONE - create a new chart with the same settings
MOVE - move the chart to a different perspective
The Performance Manager Chart helps you to figure out when you are going to PEAK in your fitness. The Blue Line is called the CTL(chronic training load) and is your TSS/d over the last 42 Days, which relates closely to your level of fitness. The Pink line is your ATL(Acute Training Load) and is your TSS/d over the last 7 days and is related closely to your fatigue. The Yellow line is your TSB(Training Stress Balance) and tells you when you are rested and fresh or not.
One of the features of the PMC is that you can filter your data by Sport Type. So you if are a triathlete, then you can look at your PMC for just your Running Data or just your Cycling Data. Read below for some more instructions on how to segregate your data.
Another exciting feature of the PMC is that you can ADD in your "10 Best" performances to see how they relate to your fitness and fatigue. Read below for more info on this as well. (see # 5 below)
For more information on how to interpret the Performance Management Chart, please see Power 411
Customizing the Performance Management Chart:
- Under "Options" select "Customize Chart".
- From the "General" Tab, you should change the Date Range. We recommend that you have at least 6 months of data on this chart.
- You also might want to change the STARTING VALUE for both the CTL CONSTANT and the ATL CONSTANT. We recommend that you multiply the average amount of hours per day that you ride by 0.70 and that should give you a starting point. Use this value for both the ATL and CTL.
- You might also want to experiment with the CTL CONSTANT and ATL CONSTANT. By changing the CTL CONSTANT, you will impact the cumulative impact that your ‘longer term’ workouts will have on your chart. The default value is ‘42’ days, which means that even workouts done 42 days ago will impact your PMC. By changing the ATL CONSTANT, this will impact the ‘shorter term’ workouts and their emphasis. If you are someone that needs longer to recover, it’s possible you should lengthen this time constant to something longer than 7 days.
- Under the DETAILS tab, we recommend that you ADD a DATA SERIES
- Click ADD
- Change the TITLE to "20 Minute Power"
- Change CONTENT TO "MEAN MAXIMAL"
- Leave SHOW BEST to 10 (this will show you ONLY the TOP 10 points for the data range)
- Change DURATION to "20 minutes
- Change color, etc. to your desired choices
- One key here also is to use the SPORT FILTER if you only want to see your 20 minute MMpace for example and chart that along with your 20 minute MMpower. Here is where you can split out those data sets.
- Under the SPORT tab, you can de-select or select which Sport you want to chart as well.
- Now you will have a PMC chart that will show you exactly where your "TOP 10" best 20 minute powers occurred. This is handy as it will help you to identify the TSB that you needed in order to create those peaks.
- You might also want to add in your "1 minute" power as a DATA SERIES as well. The longer you taper before your big race, the greater your short term power will be, so a long period of (+) TSB could produce some very high wattage values in your shorter durations.
- If you want to add in some more definition to some of your lines, for example the TSB line, you can ADD a 2nd TSB DATA SERIES and make it a BAR under the FORMAT choice. Note, in the example below, the 2nd TSS data series is black and added as a bar. You can make it a line if you like!
For the Multi-sport athletes out there, The PMC is a handy tool to help you understand where your Training Stress is actually coming from and how much of each sport it is comprised. Let's look below at how to make a PMC for a Triathlete. We'll make a Running PMC first, add your "10 bests" pace data to it and then we'll make a Combination of them next and finally you'll see a chart with both pace and power data in the "10 Bests"
To segregate out the running data first, then under the OPTIONS>CUSTOMIZE THIS CHART>SPORT TAB, uncheck all of the sports and then re-check only the RUNNING box. Hit Apply and Close.
Now, that you have JUST your Running TSS plotted in the chart, you are going to want to add in your "10 bests" for pace. For this example, let's add in the BEST 7 minute mile pace.
Your Chart will now look like this. Feel free to ADD more data series in here.
Now, let's make a combination of the TSS for power and rTSS for running all on the same PMC. To do this, all you need to do is click on the SPORT Tab and check the BIKE box and hit apply.
Now that we have added the bike data into the PMC, you can also add in the 20 minute (or any time period you want) power to the chart. Click ADD in the details tab and then make sure under the sport filter you choose BIKE only for that data series.
The trick here is to make sure the SPORT is correct for each data series that you add into the chart.
Other general options for this Chart include:
COPY-you can copy either the chart picture or the RAW DATA and paste them into an email or another document.
CUSTOMIZE - click this option to customize the chart (as described above)
ZOOM - this changes the size of the chart so that it displays near full screen. To return to the normal view, click on the X next to options in the upper-right corner.
PRINT - will print the actual chart
CLONE - create a new chart with the same settings
MOVE - move the chart to a different perspective
