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 WKO5 future works tester; coach Richard Rollinson, 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.



Updated 17th March 2023

Tracks athlete feeling through scores and notes as well as health metrics from wearable sensors. Updated with min-avg-max gauge charts.



Updated 17th March 2023

Includes TSS, duration and KJ charts to compare completed and planned training, with daily and weekly values. Updated with guage averages.



Updated 17th March 2023

Contains PMC with CTL, ATL, CIL, heat mapped TSB, 7day mFTP and CTL ramp rate. Updated to include min - avg - max gauge charts.


PD Bests

Updated 17th March 2023

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



Updated 17th March 2023

Displays daily peaks for 3 sprint, FRC, Vo2max, FTP and Stamina durations. Updated to compare average top 5 peaks to best with gauge charts.


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 7th March 2024

Use to compare progress of aerobic fitness to power and identify max and threshold heart rate. Updated with heart rate time in zone chart.


Muscle O2

Updated 17th March 2023

Insights into total hemoglobin (Thb) and trends of min, avg and max muscle oxygen (Smo2). Updated to show daily distribution of Hex zones.



Updated 17th March 2023

A collection of charts to measure power intensity. Updated to show IF gauge charts, Training impact score and daily time in iLevels.



Updated 17th March 2023

Displays a selection of charts with workout average values including average power, speed, temp and climbing. Updated to show distance.



Updated 23rd March 2023

Use to compare cadence and power at difference intensities. Updated to show average and max cadence gauge charts.



Updated 7th March 2024

Use to track iLevel progress and to set test and sub max intervals from completed PDC. Updated to show new target PDC durations.



Updated 17th March 2023

Tracks athlete Phenotype, historical estimated muscle fibre type and contribution of different physiology to Power duration curve. 


Power profile

Updated 17th March 2023

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.



Updated 22nd January 2021

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



Updated 17th March 2023

Charts new power bests, rolling metrics to highlight intervals with power, HR zones and muscle oxygen. Updated to show DFA Alpha 1.


Single Intervals

Updated 20th March 2023

Zooms to compare power heat map with gears. Power and HR zone distribution. Updated with gauge charts for interval averages and trends.


Multi Intervals

Updated 19th October 2021

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


Power Spikes

Updated 17th March 2023

Use to identify and edit spikes in Power with over 400% of FTP highlighted to help. Updated with left/ right and no zero/ average power gauges.


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.