Getting Started with WKO5

TrainingPeaks University | Instructor: Tim Cusick

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Bio

Tim Cusick
TrainingPeaks WKO Product Leader
Master Coach with Velocious Endurance Coaching

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Course Overview
Chapters
Overview
Chapter 1: Basic Navigation and Screen Elements
Chapter 2: Athlete Set Up
Chapter 3: Dashboards, Chart and Reports
Chapter 4: New Metrics and Features
Demo Walkthrough
Guided Walkthrough demo of WKO5
Learning Program Links
Learning Link 1: Create Analytics in WKO5
Learning Link 2: Coaching and Training with WKO5

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Overview Completed

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Getting Started with WKO5
Chapter 1

TrainingPeaks University | Instructor: Tim Cusick

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Chapter 1: Basic Navigation and Screen Elements

Lessons
1. Screen Elements
2. Help
3. Workouts and Segments

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Chapter 1: Basic Navigation and Screen Elements

Lessons
1. Screen Elements
2. Help
3. Workouts and Segments

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 WKO5 Layout

Hero Bar

Right Hand
Explorer

Data
Screen

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 WKO5 Layout

Left Hand
Explorer

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 HERO BAR
WKO5 Controls Active View
SPORT TYPE Controls &
Help

Navigation DATA SCREEN

Bar SPORT TYPE

Explorer
Controls
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 Hero Bar

VIEW
Athlete SELECTION Power Duration Metrics
Training Info driven by sport type selection

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 Navigation Bar

Selection Selection Selection Area 3 (User Editable) - Select dashboards within a view
Area 1 (Fixed) Area 2
- Toggle open (Fixed) -
/ close Calendar
workouts and
smart
segments

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Right-Hand Explorer (RHE)

Range Filter & Search

Sport Type Selection

Range Controls
● Add/Delete Date
Ranges
● Set KPI Display
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Chapter 1: Basic Navigation and Screen Elements

Lessons
1. Screen Elements
2. Help
3. Workouts and Segments

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Help Help

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www.wko5.com

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Chapter 1: Basic Navigation and Screen Elements

Lessons
1. Screen Elements
2. Help
3. Workouts and Segments

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 WKO5 Layout - Workout & Segments

Toggle
workouts and
segments
open and
closed

Filter and
search

Workouts or
segments
Workout or
segment controls
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Chapter Completed

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Getting Started with WKO5
Chapter 2

TrainingPeaks University | Instructor: Tim Cusick

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Chapter 2: Athlete Setup

Lessons
1. Athlete Details
2. Downloading Data from TrainingPeaks
3. Importing Data From a Device
4. Create a New Athlete

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Chapter 2: Athlete Setup

Lessons
1. Athlete Details
2. Downloading Data from TrainingPeaks
3. Importing Data From a Device
4. Create a New Athlete

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Athlete Details

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Chapter 2: Athlete Setup

Lessons
1. Athlete Details
2. Downloading Data from TrainingPeaks
3. Importing Data From a Device
4. Create a New Athlete

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Downloading Data from TrainingPeaks
Step 1:
Click on name to launch
Athlete Details

Step 2:
Click edit on the
TrainingPeaks athlete
line
Step 3 & 4:
Enter TrainingPeaks login
and password (coaches,
use coach account to
access full list of athletes)

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Chapter 2: Athlete Setup

Lessons
1. Athlete Details
2. Downloading Data from TrainingPeaks
3. Importing Data From a Device
4. Create a New Athlete

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Device Import
Step 1:
Plug in device and
wait for prompt to
select athlete and
load device

Step 2:
Can set to always
choose this
athlete and don’t
ask again (no UI in
future)

Step 3:
Click import

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Chapter 2: Athlete Setup

Lessons
1. Athlete Details
2. Downloading Data from TrainingPeaks
3. Importing Data From a Device
4. Create a New Athlete

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Create New Athlete

Step 1:
Select the down
arrow to right of
athlete name

Step 2:
Click the + sign to
add new athlete

Step 3:
Edit athlete and
connect your
TrainingPeaks
account and sync

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Chapter Completed

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Getting Started with WKO5
Chapter 3

TrainingPeaks University | Instructor: Tim Cusick

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Chapter 3: Views, Dashboards, Charts and Reports

Lessons
1. Overview of Workflow
2. Charts and Reports
3. Dashboards
4. Views

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Chapter 3: Views, Dashboards, Charts and Reports

Lessons
1. Overview of Workflow
2. Charts and Reports
3. Dashboards
4. Views

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WKO5 - Viewing your Data

Charts & Reports

● A chart or report is a summarized view of information. Users can select, edit, and
build charts and reports.

Dashboards
● A dashboard is a selection of multiple charts and reports grouped together for a
purpose, often to offer a well-rounded view of select data or data results. Users can
select, edit, and build dashboards.

View
● A view is a selection of multiple dashboards grouped together to give the user a
holistic view of the athlete or situation. Users can select, edit, and build views.
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Chapter 3: Views, Dashboards, Charts, and Reports

Lessons
1. Overview of Workflow
2. Charts and Reports
3. Dashboards
4. Views

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Charts and Reports
A chart or report is a summarized view of information. Users can
select, edit, and build charts and reports.

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Configuring Charts and Reports

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Chapter 3: Views, Dashboards, Charts, and Reports

Lessons
1. Overview of Workflow
2. Charts and Reports
3. Dashboards
4. Views

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Dashboards
A dashboard is a selection of multiple charts and reports grouped
together for a purpose, often to offer a well-rounded view of select
data or data results. Users can select, edit, and build dashboards.

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Configuring Dashboards

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Chapter 3: Views, Dashboards, Charts, and Reports

Lessons
1. Overview of Workflow
2. Charts and Reports
3. Dashboards
4. Views

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Views
A view is a selection of multiple dashboards grouped together to
give the user a holistic view of the athlete or situation. Users can
select, edit, and build views.

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Choosing a View

WKO5 View Library

Step 1:
Click the dropdown
arrow on right of
navigation bar to open
interface

Step 2:
Select Choose an existing
view

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Lesson Completed

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Getting Started with WKO5
Chapter 4

TrainingPeaks University | Instructor: Tim Cusick

45
Chapter 4: New Metrics and Features

Lessons
1. Multiple Sport Thresholds
2. TrainingPeaks Metrics
3. Dynamic Functional Reserve Capacity (dFRC)
4. Training Intensity Score (TIS)
5. Smart Segments

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Chapter 4: New Metrics and Features

Lessons
1. Multiple Sport Thresholds
2. TrainingPeaks Metrics
3. Dynamic Functional Reserve Capacity (dFRC)
4. Training Intensity Score (TIS)
5. Smart Segments
6. Indoor Sport Subtype

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Multiple Thresholds

WKO5 allows you to enter and manage multiple sport -type

thresholds in one convenient location. Once the thresholds are set,
multi-sport charts and reports can recognize each sport’s unique
threshold settings to provide accurate calculation of metrics.

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How to Add or Edit a Threshold

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Chapter 4: New Metrics and Features

Lessons
1. Multiple Sport Thresholds
2. TrainingPeaks Metrics
3. Dynamic Functional Reserve Capacity (dFRC)
4. Training Intensity Score (TIS)
5. Smart Segments

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TrainingPeaks Metrics

TrainingPeaks has long valued the importance of tracking not only

athletes’ training data but also surrounding metrics like sleep, stress,
weight, and much more. WKO uses the metrics tracked in
TrainingPeaks to unlock more tools and data than ever before to
develop a full understanding of their effects on an athlete’s readiness
to train.

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Chapter 4: New Metrics and Features

Lessons
1. Multiple Sport Thresholds
2. TrainingPeaks Metrics
3. Dynamic Functional Reserve Capacity (dFRC)
4. Training Intensity Score (TIS)
5. Smart Segments

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Dynamic Functional Reserve Capacity (dFRC)

dFRC is the real-time measurement of FRC utilization in

performance. Simply put, it is how much we drained, and restored,
the battery during a workout or race. This measurement is in
kilojoules or joules as it represents the energy utilized.

Learn More >

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Chapter 4: New Metrics and Features

Lessons
1. Multiple Sport Thresholds
2. TrainingPeaks Metrics
3. Dynamic Functional Reserve Capacity (dFRC)
4. Training Intensity Score (TIS)
5. Smart Segments

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Training Intensity Score (TIS)

Training Impact Score (TIS) uses your power data and your unique
power-duration model to estimate the anaerobic and aerobic system
impact of the applied training load of a workout, which provides
deeper insight into how the workout will strain each system. Your
TIS is based on the specific impact of the workout on your unique
physiology. All energy systems contribute to endurance exercise
efforts, but to fine tune your training to your unique physiology, it’s
important to build a deeper and more specific understanding of the
impact/strain on each system during exercise.

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TIS Scoring

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Training Impact Score

Learn Move > 57

Chapter 4: New Metrics and Features

Lessons
1. Multiple Sport Thresholds
2. TrainingPeaks Metrics
3. Dynamic Functional Reserve Capacity (dFRC)
4. Training Intensity Score (TIS)
5. Smart Segments

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Smart Segments

A Smart Segment is a specific GPS track with a defined starting

point, route, and ending point. A segment can be thought of as a
specific stretch of road or trail, typically featuring a specific element
such as a climb, descent, or fast section for which segment time,
speed, and VAM can be tracked and compared.

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Smart Segments

Hold down
Command
or Control
to select
multiple
selections
to compare

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Chapter Completed

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