Guys,
I have a request that I don’t know if it’s possible or not, but here it goes.
Can you implement the WKO5 power zones and the amount of time that you need to ride in that zone to get adaptation, individually? Or instead of the zones like WOK5, can you put here the amount of time you need to work on Tempo, Treshold, VO2 máx, anaeróbic… Like Time To Exaustion (TTE) like you have here, for example.
I am not familiar with how that works, I haven’t used WKO5. Maybe if you could provide some more details or a link to a blog or something?
Are you referring to iLevels?
The ilevels are based on different power modelling than critical power modelling. Only they know how they calculate it, just like the frc which is based on the mftp. As you can see in the pictures when they refer to ilevels they use hidden variables.
David, just put on 48:10 and pause for a second. You will see the optimized interval targets. That’s what I’m asking if it’s possible to have here, not detailed with iLevels zones but with tempo, treshold, Vo2máx, anaerobic and sprints.
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I see. I am not sure how I would go about figuring out the number of reps. Also the ranges are quite large.
The ilevels as well as the optimised intervals are algorithms extracted from the power curve, these algorithms are “secret” and have not been revealed by wko. It is impossible to apply it without knowing these algorithms, they do not go to any percentage of ftp or vo2max, if you make an effort of 30 seconds you can change the ilevels.
Optimised intervals are not necessary if you know how the power curve works, with a little analysis of the athlete and the demands of the races you can program workouts without the need for optimised intervals.
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The number of reps are global, not individual I guess. Just the time in zone for that zone is individual
I can’t do that, but thanks ahaha
The ilevels as well as the optimised intervals are algorithms extracted from the power curve, these algorithms are “secret” and have not been revealed by wko. It is impossible to apply it without knowing these algorithms, they do not go to any percentage of ftp or vo2max, if you make an effort of 30 seconds you can change the ilevels.
The secret is called “extracting a slope from Power Duration Curve”. It’s a relatively simple math. The zones are well explained in “Training and Racing with a Power Meter” and on TP website. 9 iLevels even supported by Garmin head units. Basically, it is a solution to classic zones where durations are predefined for the zones. For example, 3-8 min for VO2max, but most of pro/advanced athletes can push longer than 3 min at 120% of FTP and longer than 8 min at 105% of FTP.
If you don’t know how the frc is calculated, it is complicated to make some zones, if you look at W’ and frc you will see that it doesn’t coincide, this is just an example.