How to determine workout targets using WKO iLevels
Tim Cusick has written multiple training plans for WKO iLevels. These plans are not structured like Classic training zone plans because your iLevels are specific to you and the data that you generate; there are no generalized zones like Classic training zones. (To learn more about iLevels, you can read this article overview or watch a webinar on the topic, or just scroll down for several helpful webinars on the subject.)
Below is a chart listing the iLevels and comparing them to Classic training zones to demonstrate how the two systems relate.
Your workouts will state the target iLevel for your main set or intervals. For iLevel 4 (FTP) and below, the target will simply be the iLevel name or number itself, referring to your unique power range within that iLevel. To find the target power, open WKO5, make sure the "Last 90 Days" range is selected in the RHE (right-hand explorer) and click the Zones dashboard. You'll see the "iLevels for Cycling" chart, which will give you the target power range for each iLevel up to FTP (iLevel 4).
As an example, take a look at the Endurance Ride with Tempo workout below, where the iLevels targets are indicated in red. Below the workout is a screenshot of the Zones dashboard in WKO, which indicates the power range for each iLevel. Using this athlete as an example, Joe Rider would target 56-76 watts for his Warmup and MS2, and 76 to 88 watts for the Tempo interval (MS1).
For higher zones above iLevel 4 (FTP), the targets get even more individualized. High-intensity intervals in your workout will direct you to a specific duration on your power-duration curve and specify a target range based on your power at that duration. To find that power number, open WKO5, make sure the "Last 90 Days" range is selected in the RHE (right-hand explorer), and click the Power Duration Model dashboard. Mouse over the PD Curve chart on that dashboard till the mouse pointer is hovering over the specified duration; the "PD Curve" data series value is the power number to use to calculate your workout target.
As an example, take a look at the Extensive FTP/FRC Intervals workout below, where the iLevels target for the intervals is indicated in red. Underneath the workout is a screenshot of Joe Rider's Power Duration Model dashboard in WKO, which presents a modeled power number for each duration taken from the athlete's training. Joe Rider's 3-minute modeled power is 360 watts, and applying the 85-90% range specified in the workout gives him an interval target of 306 to 324 watts (85% and 90% of 360).
Using optimized interval targets in WKO5
As you get more experienced with iLevels and the power duration model in WKO, we recommend using the Optimized Interval Targets chart on most Zones dashboards within WKO. This chart will help you individualize your intervals even further for the most effective training.
As an example, the workout directly above prescribes 7 x 3-minute FRC/FTP intervals for the main set. If we look at Jane Rider's Optimized Interval Targets chart below, we see that based on her training data, her recommended duration for FRC/FTP max aerobic (shorter) intervals is 2:14 with a specific power range of 285 to 305 watts. This means that instead of the cookie-cutter 3-minute intervals, she should do 2:14-minute intervals and target 285 to 305 watts. To learn more about using optimized intervals, scroll down to watch Tim’s video on The Role & Purpose of iLevels and Optimized Intervals.
Educational resources about iLevels
Webinar: How to Individualize Your Training with WKO5
Webinar: The Role & Purpose of iLevels and Optimized Intervals
Webinar: Building Better Intervals with WKO5
Webinar: Maintaining the Power Duration Model in WKO