Coaching with WKO4Education #2 | Power Duration Model and Training Levels

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Session 2:Objectives

Individualization

Review and understand the need and role of individualization of training

Targeting

Build an understanding of the key energy system (metabolic) time and intensity targeting needs

Case Study

Examine a simple case study for each of the three areas of analytics

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The Challenge of Training Systems

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Training History: Variability Principle

INTENSITY

(How Hard)

VOLUME

(How Much and How Often)

REST

(How Much)

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Challenge: Threshold / FTP based

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General “Functional” rules generally worked

With data came the emergence of generalized rules

Not me

And not me

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To solve the generalized approach

issue, we do not need a better

generalized system…

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Slide contribution: Dr. Andrew Coggan

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…we need one that is truly

individualized

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A better system of modeling

Using the exercising athlete to better understand

their physiology…

…and using their specific physiology to better

understand how to specifically train them.

Athlete Physiology Performance

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Individualization

…a system of

training whereas the

elements of such

training are based off

me and targeted at

me

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Individualization Elements

Strength

• Neuromuscular Power

• Force

• Strength

Metabolic

• Anaerobic Capacity

• Aerobic Capacity

• Lactic

Fatigue

• Endurance

• Stamina

• Resistance

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Power Duration Curve: Part 2

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Power Duration Curve

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COGGAN:POWER DURATION CURVE

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…why did we build a Power

Duration Curve Model?

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Because having a robust mathematical

description of an individual’s power-

duration relationship…

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Slide contribution: Dr. Andrew Coggan

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Slide contribution: Dr. Andrew Coggan

…helps assure the accuracy and

stability of the outputs of further

calculations based upon this description.

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This becomes…

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…becomes this

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Together

Too “Noisy”

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Sigmoidal Curve

The shape sense of sigmoid is most

often used in scientific contexts to

describe an s-shaped curve on a graph

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Developing Performance

Fitness

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Developing Performance

Fitness

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Sigmoidal vs. Curve

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Developing Performance

Fitness

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Sigmoidal vs. Curve

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Metabolic Pathways

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Metabolic Pathways

Resynthesize ATP

Anaerobic

without O2

ATP-CP SystemATP/Creatine Phosphate

Glycolysis SystemCarbohydrates

Aerobic

with O2

Oxidative System

Fats, CHO, Proteins

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Energy Systems

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Anaerobic

Anaerobic

Aerobic

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Why Sigmoidal?

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Energy System • Three systems: two

anaerobic and one aerobic

• Each produces power uniquely in each of us

• The transitionalrelationship between systems is not linear or a straight line; it is a curve

• It is also NOT one at a time, all systems contribute

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FTP Explained (a little)

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FTP is aerobic and most

correlated with MLSS

FTP is the aerobic

contribution to power duration

curve

FRC is the anaerobic

contribution to power duration

curve

Power Duration Curve Model is

the combination of

these

FTP is the aerobic power (endurance)

NOT the combination

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The Model: End Goal

The end goal was to

more closely estimate

the performing athlete’s

current physiology.

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Evolution of Training

Random Training

Generalized Training

Individualized Training

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An accurate human performance model allows us to evolve training to focus on the individual.

Individual Training and

Response “Footprint”

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Individual Training Footprint

Individualize training based on the athlete’s

unique training footprint. – Ability to quantify and view the underlying

physiology of the athlete

– Identify specific relative strengths and

weaknesses

– Dose-response relationship not only

measured as power or heart rate, but as the

actual adaption of the underlying physiology

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Individual Insights

A robust and evolving model that allows us to

better understand the performing athlete’s

physiology improves the efficacy of training.– Accelerated insight into response and adaptations

– Improved understanding of environmental effects

– Ability to utilize historical performance data to validate

strategy or coaching theory

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It is NOT a method of training; it is a robust method of TESTING the efficacy of the selected training

method.

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THOUGHTS

• QUANTIFICATION OF THE FOOTPRINT

– Physiology

– Training Needs

– Individual Training Targets

– Quantified tracking of dose / response

– Problem Solve

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Individualizing your training: iLevels

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Challenge #1:

Threshold / FTP based

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General “Functional” rules

Demand of the Events are “Generalized”

Ability of the Riders are “Generalized”

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FTP Based

Power training levels

Level Name/purpose% of threshold

power% of threshold HR RPE Time

1 Active recovery <55% <68% <2 70-80 years

2 Endurance 56-75% 69-83% 2-32.5 hours to

14 days

3 Tempo 76-90% 84-94% 3-430min to 8

hours

4 Lactate threshold 91-105% 95-105% 4-5 10 - 60 min.

5 VO2max 106-120% >106% 6-7 3 - 8 min.

6 Anaerobic capacity 121-150% N/a >7 30 sec. - 2 min.

7Neuromuscular

powerN/a N/a (maximal) 5 - 15 sec.

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Mean maximal power as % of FTP

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0%

100%

200%

300%

400%

500%

600%

1 10 100 1000 10000 100000 1000000

Pow

er (

%)

of

FTP

Duration of effort (s)

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PURPOSED BENEFITS

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The Average Rider

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0

10

20

30

40

50

60

Endurance Athlete Universe

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Classic Zones Generalized

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Chart: Training Levels View

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Classic Zones Generalized

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Classic Zones Generalized

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Chart: Training Levels View

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Classic Compared

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Compare Classic Levels

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Note: Above FTP intervals level is only ~10 watts different

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…can we use the Power Duration

Curve Model to solve this issue?

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A better system of modeling

Using the exercising athlete to better understand

their physiology…

…and using their specific physiology to better

understand how to specifically train them.

Athlete Physiology Performance

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Training Level Evolved:

iLevels

Not a revolution, an evolution of

individualization

• FTP has been the anchor of

training levels

• Training levels that describe

efforts based of a %

• Range based on the bell curve

• Range that limits / controls

some metrics

– IF, TSS, PMC

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PD Model: iLevels

Intensity

• Defining the relationship

of workout intensity,

intervals and the PD

Curve

Time

• Defining the relationship

of “time” in training level

to the PD Curve

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Compare iLevels

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Note: Significant difference above FTP

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Comparison of Training Levels

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…remember, this is not a training

program but a “classification

scheme”

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Individualizing your training: Optimized

Intervals

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Energy Systems

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Anaerobic

Anaerobic

Aerobic

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Energy – Time Relationship

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Energy – Time Relationship

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P.J.L. Thompson 2010

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…iLevels made them

“individualized” but still worked

better as description

We still need to solve the

“description/prescription problem”

for intervals

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PD Curve

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Human Performance Model• Based off all points of data• Certain points have more

influence• These “points” are points of

intersection of time and intensity

• These points can be “teased out” by desired physiological strain, this drives iLevels

• We can be more specific

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PD Curve Exertion

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Human Performance Model• iLevels are the description,

but are too broad to fully optimize interval “prescription”

• Specific points of “adaptation exertion” are required.

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With understanding comes

optimization

Connecting the dots

• We know key points of

exertion on the model

• We have a highly

accurate model of the

power duration

relationship of the

athlete

• All we really need is

two lines

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FTP Based

Power training levels

Level Name/purpose% of threshold

power% of threshold HR RPE Time

1 Active recovery <55% <68% <2 70-80 years

2 Endurance 56-75% 69-83% 2-32.5 hours to

14 days

3 Tempo 76-90% 84-94% 3-430min to 8

hours

4 Lactate threshold 91-105% 95-105% 4-5 10 - 60 min.

5 VO2max 106-120% >106% 6-7 3 - 8 min.

6 Anaerobic capacity 121-150% N/a >7 30 sec. - 2 min.

7Neuromuscular

powerN/a N/a (maximal) 5 - 15 sec.

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Comparison of Training Levels

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Optimized Interval targets in WKO4

Based off your unique physiology / power duration relationship

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Predominate Energy Source

Targeting

Metabolic

Specificity

Anaerobic

Anaerobic Power (Alactacid Oxygen

Debt)

Anaerobic Endurance

(Lactid Oxygen Debt)

Aerobic

Aerobic Power (Oxidative Maximum)

Aerobic Endurance (Oxidative Steady-

State)Anaerobic

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Depends on duration and intensity of exercise but can vary significantly in individuals

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Metabolic Pathways

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Metabolic Pathways

Resynthesize ATP

Anaerobic

without O2

ATP-CP SystemATP/Creatine Phosphate

Glycolysis SystemCarbohydrates

Aerobic

with O2

Oxidative System

Fats, CHO, Proteins

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FTP Contribution

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Anaerobic FRC

Aerobic FTP

Total Watts

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Anaerobic Intervals

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• Time and Intensity point of maximal model

exertion

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iLevels & Optimized Intervals

evolve with fitness

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Q&A

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