Coach's WKO5 Charts

WKO5 is the analytical software used by CPT Cycling to track your progress through advanced metrics and to plan individualised targets. If you use WKO5 to monitor your own progress and want to see the charts created by key WKO5 beta tester; coach Richard, dashboards can be downloaded below for free. If you do not have WKO5, you can download it here. All charts contain a description on how and what to use them for. Cycling data analysis progresses and evolves, so these files are updated on an ongoing basis. You can also get updates on charts in the CPT Cycling Newsletter.

 

Recovery

Updated 22nd January 2021

Tracks athlete feeling through scores and notes as well as health metrics from wearable sensors and manually entered metrics.

 

Load

Updated 3rd September 2021

Includes TSS, duration and KJ charts to compare completed and planned training, with daily and weekly values. Updated for non bike TSS.

 

PMC

Updated 30th November 2021

Contains a PMC chart with CTL, ATL, heat mapped TSB, CTL ramp rate, mFTP modelled from 7 days PDC and CIL, aerobic and anaerobic TIS with trend.

 

PD Bests

Updated 3rd December 2021

Displays PDC, MMP and NP, highlighting 90 day and season peak power bests. Power @ KJ can be used to identify fatigue resistance.

 

Peaks

Updated 22nd January 2021

Displays daily peaks for 3 sprint, FRC, Vo2max, FTP and Stamina durations and compares the difference of the average top 5 peaks to the best.

 

Hero Bar

Updated 22nd January 2021

A display of historical Pmax, FRC, Vo2max with mFTP % of Vo2max, sFTP, 90 and 30 days mFTP, TTE and Stamina from RHE date range.

 

Heart rate

Updated 22nd January 2021

Use to compare progress of aerobic fitness in relation to power and also track progress of max and threshold heart rate.

 

Humon

Updated 22nd January 2021

Insights into total hemoglobin (Thb) and trends of min, avg and max muscle oxygen (Smo2). Shows distribution of Humon zones, SmO2 and Thb. 

 

Intensity

Updated 8th December 2021

A collection of charts to measure power intensity, anaerobic match burning and increasing Vo2max. Updated to show  daily percentage of Vo2max.

 

Summary

Updated 13th April 2022

Shows average power and speed with coasting, elapsed time with moving duration, workouts start time, temperature and elevation gain.

 

Targets

Updated 24h November 2021

Used to set test and sub max intervals from completed PDC. Updated in November 2021 to show new Vo2 max and sprint test targets.

 

Cadence

Updated 22nd January 2021

Use to compare cadence and power at difference intensities and also average cadence for each day.

 

Phenotype

Updated 22nd January 2021

Tracking Phenotype through time and contribution of different energy systems to PDC. Works best with multiple selected RHE ranges.

 

Power profile

Updated 22nd January 2021

Use this Dashboard to monitor strengths and limiters and to compare W/Kg power to other riders.

 

Cycling Dynamics

Updated 29th October 2021

A collection of charts from Garmin Vector Cycling and MTB Dynamics; tracking power phase, PCO, grit and flow scores at athlete level.

 

Torque Effectiveness

Updated 22nd January 2021

A selection of dual sided power meter charts to analyse and action economy and effectiveness of pedalling.

 

Weight

Updated 22nd January 2021

A range of metrics that make up and relate to weight including percentage body fat, water, muscle mass and BMI.

 

Workout

Updated 2nd March 2022

Charts new power bests, rolling metrics to highlight laps with power, heart rate zones and muscle oxygen. Updated to show PDC comparison

 

Single Intervals

Updated 19th October 2021

Zooms to compare power heat map, gears, time in cadence, power, heart rate distribution, gradient, quadrant analysis and cardiac drift.

 

Multi Intervals

Updated 19th October 2021

Contains crank speed crossed with torque quadrant analysis scatter plot and cadence distribution.

 

Power Spikes

Updated 22nd January 2021

Use to identify and edit spikes in Power. Separate left and right power are shown and Power over 400% of FTP is highlighted. 

 

What is CPT Cycling?

Custom training plans with a 360º approach to your unique physiology and goals with actionable feedback to help you become a faster cyclist, explained simply with a personal touch from an expert cycling coach.