WKO5 Advanced Power Analysis: iLevels and Personalized Power Phenotype Analysis

WKO5 is TrainingPeaks’ power analysis software, co-developed by Dr. Andrew Coggan and Tim Cusick. Compared to the basic power analysis in TrainingPeaks or Intervals.icu, WKO5’s biggest breakthrough lies in “personalization”—it no longer divides training zones by fixed percentages, but instead builds a personalized model based on your unique power-duration curve.

Core Concept Breakdown

mFTP (Modeled Functional Threshold Power)

Traditional FTP testing requires you to do a 20-minute all-out effort and multiply by 0.95, but WKO5’s mFTP is “modeled” algorithmically from all your riding data over the past 90 days.

Advantages:

• No dedicated FTP test required (but sufficient high-intensity riding data is needed)
• Continuously updated, reflecting your true current form
• Avoids errors caused by pacing mistakes during a 20-minute test

Caveats:

• Requires at least 20+ ride records that include high-intensity efforts
• If you’ve only been doing recovery rides recently, mFTP may be inaccurate
• It’s recommended to periodically do some “near-maximal” rides to calibrate the model

Pmax (Maximum Power)

Your maximum instantaneous power output capability, typically corresponding to 1-5 second peak power. Pmax reflects your neuromuscular explosive power and is closely related to your fast-twitch muscle fiber ratio.

Reference Pmax values for Taiwanese riders:

• Recreational riders: 800-1,100W
• Amateur racers: 1,100-1,500W
• Strong amateurs: 1,500-1,800W
• Elite racers: 1,800W+

FRC (Functional Reserve Capacity)

FRC is the total “work capacity” (work above FTP) you can produce above FTP, measured in kJ. Think of it as the size of your “anaerobic fuel tank.”

Practical significance:

• High FRC: excels at short, high-intensity attacks, breakaways, and final sprints
• Low FRC: suited for steady pacing and long-distance time trials
• The FRC-to-FTP ratio determines your “riding style”

Reference FRC values:

• Low: < 15 kJ
• Moderate: 15-22 kJ
• High: > 22 kJ

TTE (Time to Exhaustion)

TTE is the maximum amount of time you can sustain at FTP power. This metric is extremely critical for long-distance endurance events.

Reference TTE values:

• Beginners: 25-35 minutes
• Intermediate riders: 35-50 minutes
• Advanced riders: 50-70 minutes
• Elite racers: 70-90 minutes

iLevels: Personalized Training Zones

The traditional 7-zone power training model assumes everyone’s power distribution curve has the same shape, just different in scale. But that’s not the case—a sprinter and an endurance rider, even with the same FTP, have vastly different power curve shapes.

WKO5’s iLevels calculates training zones that truly belong to you based on your personal power-duration curve.

iLevels vs Traditional Zones: Example Differences

Assume two riders both have an FTP of 260W:

Rider A (high Pmax, high FRC, short TTE)—Sprinter

Zone	Traditional	iLevels
L5 (VO2max)	299-338W	310-365W
L6 (AC)	339W+	366-520W
L7 (NM)	-	521W+

Rider B (low Pmax, low FRC, long TTE)—Endurance type

Zone	Traditional	iLevels
L5 (VO2max)	299-338W	280-315W
L6 (AC)	339W+	316-410W
L7 (NM)	-	411W+

You can see that even for the same VO2max zone training, the two riders’ power targets differ dramatically. Using traditional zones, Rider B might actually be training at L6 intensity during L5 workouts, leading to incorrect training stimulus.

Power Phenotype Analysis

WKO5 classifies you into a specific “power phenotype” based on four metrics: Pmax, FRC, mFTP, and TTE.

The Four Basic Phenotypes

1. Sprinter

• Characteristics: high Pmax, high FRC, relatively low mFTP
• Strengths: final sprints, short-distance breakaways
• Suitable events in Taiwan: criteriums, track racing
• Representative rider: Mark Cavendish type

2. Pursuiter

• Characteristics: medium-high Pmax, high FRC, moderate mFTP
• Strengths: 3-8 minute climbing attacks, individual pursuit
• Suitable events in Taiwan: short-to-medium climbs like Beiyi and Fengguizui
• Representative rider: Julian Alaphilippe type

3. Time Trialist

• Characteristics: moderate Pmax, low FRC, high mFTP, long TTE
• Strengths: long-distance steady output, time trials
• Suitable events in Taiwan: KOM challenges, Tour de Taiwan
• Representative rider: Filippo Ganna type

4. All-Rounder

• Characteristics: balanced metrics across the board
• Strengths: highly adaptable, competitive in a wide range of events
• Representative rider: Tadej Pogačar type

Adjusting Training Based on Phenotype

Principle 1: Strengthen Strengths vs Shore Up Weaknesses

There’s a saying in training science: “You can’t turn a sprinter into a climber.” But you can moderately improve your weaknesses while maintaining your strengths.

Suggested allocation:

• Early season: 70% shoring up weaknesses / 30% maintaining strengths
• Mid-season: 50% / 50%
• Pre-competition: 30% weaknesses / 70% strengths

Principle 2: Targeted Training Prescriptions

Training to improve Pmax:

Neuromuscular sprints:
8-12 x 10-second all-out sprints
Rest 3-5 minutes
Alternate high cadence (120+ rpm) and low cadence (60-70 rpm)
1-2 times per week

Training to improve FRC:

Anaerobic capacity intervals:
6-8 x 2 minutes @ 120-130% FTP
Rest 3 minutes
Goal: maintain consistent power across each interval
1-2 times per week

Training to improve TTE:

Threshold extension training:
2 x 20 minutes @ 95-100% FTP
Rest 5 minutes
Add 2-3 minutes of duration every 2 weeks
1 time per week

Practical WKO5 Tips

1. Build a Personal Dashboard

Recommended charts to track:

• Power Duration Curve: overlay different time periods for comparison
• Pmax / FRC / mFTP / TTE trend charts
• Training Load (TSS / CTL / ATL)
• Peak Power trends (5s / 1min / 5min / 20min)

2. Data Quality Management

• Ensure your power meter is calibrated regularly (static calibration before every ride)
• Delete anomalous data (e.g., rides with power meter malfunctions)
• Use the same power meter as much as possible within the same period

3. Report Export

WKO5 can generate PDF reports, which are ideal for sharing and discussing with coaches or teams. It is recommended to export once a month to track long-term trends.

Recommendations for Taiwanese Cyclists Using WKO5

Price Consideration: WKO5 costs approximately USD $179 per year (about NT$5,500), which is a worthwhile investment for cyclists who train seriously.

Learning Curve: WKO5 has a steep learning curve. It is recommended to first watch Tim Cusick’s official tutorial series on YouTube, and then supplement your learning with TrainingPeaks articles.

Alternative Options: If you find WKO5 too expensive or too complex, Intervals.icu (free) offers basic power curve analysis and eFTP calculations, making it a good entry-level choice.

Once you master these concepts, you will progress from “looking at power numbers” to “understanding the meaning of power.” Training will no longer be about blindly accumulating mileage, but rather precisely optimizing based on your physiological characteristics.

Related Reading

• WKO5 vs TrainingPeaks In-Depth Comparison: Choosing the Best Training Analysis Tool for You
• The Science Behind Power Training Zones: FTP and the Six Training Zones Explained
• Power Meter Training for Beginners: A Complete Guide to FTP Testing and Five-Zone Workout Design
• A Systematic Training Path from Beginner to Advanced Cyclist: Boosting Power by 50% in One Year