I don't see that. I have a ride that's just a commute home from soccer practice with my 7 year old son. Peak 1' was 119W, and it shows up in the ranges on the left.

Are we talking about the ranges or the power profile (i.e. the e-wang)? The bottom of the 1' on the profile is 4.67 for a woman (5.64 for a man). If we assume, say 120lbs (~54.5kg) then that is 254W. You can go to the "Summary" at the top of the "Athlete Home" tab and see what your Peak 1'w is for each week.

Yep, I misread her original question, this is for the power profile.

Wolfpack, add peak 1' power to a chart, expressed in W/kg, and see if your highest one is high enough to make it into the profile. Have you tested 1' power?

(I still think that this thread should be a sticky)

So, um, what would you call the e-wang for women?

e-tang?:lol:

ok, i'll try that at home. i've not really ever tested for 1' power. thx.

e-tang. :lol:

Lmfao!

So apparently when you buy a WKO+ CD you have an old version and the registration key you get from their website won't work unless you download the program from their website. Wish someone had told me. So that's solved.

Updated the firmware to 4.07, hopefully that solves my other problem.

Also, I didn't lose the workout file!!!!

I did a 1 hour workout and got a NP of 252 for a IF of 1.21

Guess that 20 minute test on the rollers was a little low....

Nice!

I'd say your FTP is around 240ish based on the 1hr workout, but it depends on how hard you were going. was it all out?

Definitely not all out, it was a sprint workout so there was a lot of recovery going on. I did eight 40 second sprints and a couple 2-4 minute efforts with some zone 2/3 thrown around. The legs were pretty kicked after that but they weren't fresh to start with either.

I'll set it at 245 for now and continue to gather data.

One interesting thing is on the rollers my average cadence was 110 rpm, this was a much more reasonable 87 (excluding 0's).

so here's a Q: is the FT column on the e-wang/e-tang (e-thang?) chart calculated from Avg 20-min power, as opposed to Normalized Power?

seems like it is, and i wonder why.

It's FT is 60 minute mean-maximal power (best average)

ah, so it's 60min MM, ok.

i guess i mostly wonder because my FT e-thang would be a bit bigger if i go by 1 hr NP instead. but i'll use the metric they've defined, instead of the one that makes me "look" the best on paper.

I've had my powertap for just a few months now. I've done the various protocol testing, and used it on 99% of my rides since getting it. When I first did the testing, my power profile using Coggan's verbage was an "inverted v" which peaked at the 5 minute level and came back down dramatically for my 20 minute.

I've been training using the program in the Appendix of the Allen and Coggan book for 12 weeks now, and I have seen an improvement in my overall power numbers of about 8-10%. However, even though the workouts are designed to push FTP, my overall inverted V pattern hasn't changed at all. In other words, my 5 second, 1 minute, 5 minute, and 20 minute w/kg values all went up about 8-10% so they are the same relative to one another.

If I want to really focus on FTP, what workouts should I be doing? Just focusing on 2x20 at 95% of FTP?

Embrace your profile. I've seen mine flatten a bit but I still have my 5m much higher than the rest, just grazing "excellent" while my 1m is nearly (but not quite) "very good", my FT is "good" and my 5s is barely "moderate" :p

another Q: if i got an IF of .98 on a sprited 1-hour commute, is that a sign i should re-test my FT?

seems like that's way too high of an IF just for a commute. (and i wasn't super-wasted at the end, just a little tired)

I have a higher 5 minute and 20 minute than 1" and 5 second by about 5 notches but I've never really trained specifically for sprinting, so I'm giving it a go for 4 weeks and seeing how I respond. Then I'll start racing crit's and see how I'm doing.

What was the VI?

VI was 1.14 (NP = 261, AP = 228)

But from looking at the actual workout (as opposed to the "TSS & IF Last 28 Days" chart), the IF for that ride is actually .915... how does it come up with the IF for the graph on the home page?

edit: my threshold is set to 285w, so the .915 IF seems correct. so where did .98 come from?!

The TSS & IF chart shows you the average over all rides for the day... did you have more than one ride?

oddly, no.

i think what happend is that i upped my FT around that time, and somehow the chart didn't update (even after restart of WKO). so my guess is that the .98 is just the old invalid IF.

Do the e-wang 5s, 1m, and 5m, come from track sprinters? Still a shame that my 5sec and 5m numbers are the only ones in CAT 3 range :)... My 1m is upper CAT 5 lol

Yes, the 5" and 1' are anchored at the top by pro track sprinter/kilo types.

I don't believe your 1' power could be that out of line. Mind posting your 1' test graph? Feel free to leave off the scales if you care. The 1' power test should start off with a real sprint (w/in 90% of your max 5"), then just keep going.

sorry to change the subject, but i was curious about what sort of TSS numbers one should be aiming for in terms of hard days, easy days and weekly?