jcpups608

Can someone please refresh my memory on how to duplicate a workout in wko+2.2 and place it in a another date. I've done it before but can't seem to remember how.

tallmantim

Under athlete, calendar right click the workout you want to copy and select "copy this workout", change the date and save.

(this is with v3.0 though - not sure if there are vast differences between the two!)

jgg3

I have newish (June 20) PSIMET Pro+ wheel with a Garmin 500 head. I have about 150 hours on the hub right now. Today, after about 2.5 hours of riding where everything was normal (even set a new 5 min peak), the power numbers went way down, to single digits. There was some response to trying to raise the power, but everything seemed low. What I felt was about 100w was 25, 200w was 100, etc. Normal light pedaling was zero, which I never saw before. It was always sensitive to the lightest pedaling. Is this consistent with a battery going away? The online PowerTap manual says "400 hours", but is that other people's experience?

And the recording shows the cadence (no sensor, just from the PT) dropping to zero a lot, like I was coasting.

waterrockets 

You've got a transmission problem. If the hub battery is dying, look for the blinking connection icon in the top left of the display. If the head unit is going, you just start losing display.

I think trying new hub batteries would be a good first step. I don't know much about transmission problems with wireless hubs, so google around a bit and check the troubleshooting portion of the manual.

aham23

start with the Hub and replacing its batteries. that was my issue and it came out of left field. i dont think any of the non stock head units will show you the battery level of a PT Hub. so you dont know until it goes out. later.

teetopkram

Same thing happened with mine....a battery changed helped for about 75-100 hours, before it started happening again. Ultimately it required a trip back to Saris for repair.

RacerMike

Okay, so yesterday I had a pretty hard (for me) effort on the bike. I've been trying to figure out where to set my FTP in WKO+. Currently I have it set at 240 but based on this ride I think it is too low. I know testing the optimal way to know, but it is just not in the cards currently since I'm just not motivated to test on the trainer and the terrain here is too hilly to have a decent steady effort. Here is the WKO+ data for the entire ride and best 60 minutes. Any advice will be taken with a grain of salt and appreciated.

Entire workout (198 watts):
Duration: 2:56:36 (3:06:11)
Work: 1997 kJ
TSS: 302.5 (intensity factor 1.043)
Norm Power: 250
VI: 1.27
Pw:HR: 0.21%
Pa:HR: 3.98%
Distance: 45.599 mi
Elevation Gain: 3449 ft
Elevation Loss: 3448 ft
Grade: 0.0 % (2 ft)
Min Max Avg
Power: 0 868 198 watts
Heart Rate: 106 224 163 bpm
Cadence: 19 129 79 rpm
Speed: 0 40.3 15.5 mph
Pace 1:29 0:00 3:52 min/mi
Altitude: 369 821 610 ft
Crank Torque: 0 913 222 lb-in

Peak 60min (210 watts):
Duration: 1:00:13
Work: 755 kJ
TSS: 127.5 (intensity factor 1.129)
Norm Power: 271
VI: 1.29
Pw:HR: 1.8%
Pa:HR: 5.01%
Distance: 14.931 mi
Elevation Gain: 1526 ft
Elevation Loss: 1307 ft
Grade: 0.3 % (217 ft)
Min Max Avg
Power: 0 868 210 watts
Heart Rate: 129 195 167 bpm
Cadence: 23 129 77 rpm
Speed: 0 40.3 14.9 mph
Pace 1:29 0:00 4:02 min/mi
Altitude: 369 763 620 ft
Crank Torque: 0 903 240 lb-in

SpongeDad

Is FTP in WKO based on average power or normalized power?

Saw somewhere else that you can update your FTP in the Power Training Zones area on the Athlete Homepage (I have no idea if that is accurate).

Come on down here - I have a flat spot where you can do 20 min intervals or we can go to Ft Hunt and do 1.25 mile laps (mild hills but totally unrestricted).

umd

It's based on whatever you want, it's a manual entry. This is the standard guidance on FTP determination.

Yes

tallmantim

Hi Racer

LOL - based upon that your FTP is definitely set too low! Your IF was 104% for a 3 hour ride and 113% for the hardest hour.

Normalised power on a hard ride would maybe be 94-97% of your FTP - so that would put your FTP in the 285 range. If you call it 280, see if you can head out to do VO2Max intervals - you should be able to hold somewhere in the range of 297-316W average (106-113% FTP) for 5 minutes with it being difficult, but capable of replicating 4-6 times.

Another way to look at it is for a point of drop-off on your power chart (changing bin size to smaller than 20).

ridethecliche

Just do a 20 min test dawg.

wens

As long as we don't have a repeat of mikey's 20 min test saga.

Just giving you a hard time mikey

mike868y

+1

ridethecliche

What was your best 20 min interval from that ride?

Anything with a VI close to 1 will serve as a good indicator. VI of 1.27 is a lot of variability. Makes me thinks that you were riding in rolling terrain. Drilling it on the uphill and recovering on the downhill kind of ride. Not a very good test for aerobic strength because you're replenishing your anaerobic systems there as well. That said, your FTP is still set pretty low.

RacerMike

Yeah, everything around here is hilly unfortunately which means any testing I do is inside. 20' avg was 222 and NP was 292 with a VI of 1.32. I guess for now I'll just adjust my FTP value until my 60 minute NP is near 1.0 and go from there until I can test. Thanks for the feedback.

mike868y

I lived in a pretty hilly area as well and still found a pretty acceptable stretch of road to test on. You can always drag your brakes on the downhills to keep the power up. That will probably be more accurate than an indoors test (a lot of people feel they lose watts on the trainer)

ridethecliche

I think it makes sense for you to do a MAP test on the trainer and then see how that correlates to your NP for the 20 minute portion. I think 292 is unsustainable for you because of all the recovery you're doing while coasting downhill. I'd guess a number, but a MAP test would be much more 'accurate'.

Find a flat road. Bet you have something just a little bit rolling around you where you can do a 20 min test like that. Or just drill it downhill to keep the power up.

SpongeDad

Are you doing any workouts that really require an accurate FTP, as opposed to holding the highest power you can consisitently maintain across each interval? When I'm doing 5x3' VO2max intervals or ZeCanon intervals, I'm just trying to peg it at something that I can consistently hold (barely) for all of the intervals.

mike868y

ze cannon intervals are the definition of intervals that require very precise pacing.

waterrockets 

I think Friel's "pacing intervals" (STUCI) require good pacing more than ZCIs.

SpongeDad

Pacing yes, but the exact level has some play (103-108%FTP) and everyone seems to agree that they are very hard if done correctly. In other words, you're at the limit of what you can do for the entire workout. In the end I think if you set your effort level at whatever you can consistently do for 5 or 6 intervals it works out.

aham23

the 20 minute test isnt suppose to be "steady" so i dont see why it cant be done on a hilly route. well, find a big hill and ride as hard as you can up it for 20 minutes. later.

mike868y

But it is hard to estimate your max sustainable level for 6 intervals while you're still on the fist one. This is where a pm can come in handy because you can estimate what you should be able to hold and keep it steady throughout the workout.

ridethecliche

Yes it is?

It's supposed to be an aerobic test. If you're recovering for 30 seconds down a downhill every 5 minutes, then you're confounding the results a bit.

slynkie

the pacing should be (relatively) steady, the terrain doesn't have to be. learn how to power down short descents. i live in a relatively rolling area and the terrain isn't a problem for 20min tests (though traffic lights are).