WKO

WKO is an analysis tool that runs under MS Windows or on a Mac and provides a wide range of charts and graphs of your power data. You can also build your own using a powerful charting language.

WKO integrates seamlessly with TrainingPeaks, syncing planned and completed workout data and a range of health metrics.

WKO is available as a one-time purchase.

Functionality

Here’s the row from the Choosing Apps page.

Below the row are sections for each of the workout steps, with more information about how this choice implements specific functionality.

Planning

1.P – Plans. Are there power-based training plans for various event distances/experience levels? Or can you connect to a coach who can provide planned workouts?

• WKO does not have a planning component.

1.C – Customisation. Can you adjust training plans, create your own plans, and build your own workouts?

• WKO does not have a planning component.

Download

2.D – Download. Can planned workouts be downloaded for execution?

• WKO does not have a download component.

Execution

3.P – Power. Can you choose various ways to display power while running, at a minimum: real-time power; lap power? Can you display power in Watts/kg or as a percentage or threshold power?

• WKO does not have an execution component.

3.G – Guided workouts. Can the app guide you through a structured workout – a workout with multiple steps, each with their own target and duration?

• WKO does not have an execution component.

Upload

4.U – Upload. Can completed workouts be uploaded for reviewing?

• WKO can upload completed workouts from TrainingPeaks, or can upload individual workout files (drag and drop onto WKO).

Reviewing

5.W – Workout review. Can you review workout summary data and detailed (per second) workout data? Can you review workout compliance (actual vs. target)?

• WKO contains a set of standard charts, as well as custom charts built using a specialist charting language. It provides workout summary and second-by-second charts.
• While WKO can display planned workout summary information, it cannot display planned workout steps (targets or durations).

5.M – Metrics. Does the app provide power metrics, at a minimum: threshold power; training load balance; a power-duration curve? Does it also provide ramp rate or running effectiveness?

• WKO can calculate threshold power (called ‘Functional Threshold Power’) based on the last 90 days of completed workouts or using a custom date range.
• It can display per workout Training Load Scores (called ‘Stress Scores’) and can chart a Performance Management Chart containing your Training Load Balance (called ‘Stress Balance’).
• It can chart and display your PDC, based on maximum efforts over the last 90 days of completed runs, or using a custom date range.
• WKO can display a weekly Ramp Rate.
• It can calculate and display Running Effectiveness for a workout or for a selected section of a workout.
• WKO supports custom metrics, both workout-specific and combining and summarising data from multiple workouts.

5.E – Events. Does the app offer a way to calculate power targets for upcoming events and races?

• WKO does not have a race/event planning component.

Coaching

6.C – Coaching. Is it possible to coach athletes using the app, at a minimum: multiple athletes, reviewing results/metrics? Can you also provide planned workouts, or communicate with your athletes?

• WKO can manage and display data for multiple runners, although it cannot display information for two or more runners in the same chart.
• All of its charts available for any athlete whose data is in WKO.
• WKO has no capability for communicating with runners being coached.
• It does not provide planned workouts.

Filling the gaps

WKO is a specialist reviewing app. Use WKO to fill gaps in other apps, rather than trying to fill gaps in WKO.

If you have feedback or a question, please let me know in the from1runner2another Facebook group.

⇐ Choosing Apps