Training Peaks WKO

About a week ago I downloaded the WKO power meter software. I wanted to try it because it seemed to be much more detailed than the Saris Poweragent software I was using before. Although the downloading process was pretty complicated, the system is very detailed. You can look at things like Normalized Power, Training Stress score (TSS), Intensity Factor (IF), and your mean maximal power curve. It took a little while for me to actually understand these things, but on the Training Peaks website it describes various features of WKO in great detail. Another good reference is the book Training and Racing with a Powermeter.

I tried to copy and paste some of the graphs from WKO, but it won't let me. Below are the numbers from my ride yesterday, and a 2 minute (and 4 second) long interval I did during it.

Here is the data from the entire ride. Look at the huge difference between the avg. watts (101) and the Normalized power(179 watts). Basically normalized power is the power you could have maintained for the same amount of time, for the same physiological cost if you had maintained a steady wattage. If the difference between the avg. watts and NP is big, it indicates that you rode at a really varied pace.


Entire workout (101 watts):
Duration: 1:07:18 (1:27:13)
Work: 403 kJ
TSS: 83.8 (intensity factor 0.87)
Norm Power: 179
VI: 1.77
Pw:HR: n/a
Pa:HR: n/a
Distance: 17.309 mi
Min Max Avg
Power: 0 641 101 watts
Cadence: 29 141 73 rpm
Speed: 2.3 117.4 15.8 mph
Pace 0:31 26:06 3:48 min/mi
Hub Torque: 0 217 42 lb-in
Crank Torque: 0 703 112 lb-inPeak 2min (281 watts):

Here is the interval.

Duration: 2:01
Work: 34 kJ
TSS: 6.2 (intensity factor 1.36)
Norm Power: n/a
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 0.812 mi
Min Max Avg
Power: 113 368 281 watts
Cadence: 68 141 89 rpm
Speed: 20.3 28.1 24.2 mph
Pace 2:08 2:58 2:29 min/mi
Hub Torque: 37 111 77 lb-in
Crank Torque: 67 396 270 lb-in

I haven't got a chance to post any pictures from the race on Sunday yet but I'll try to post them pretty soon.