This can be especially helpful if you have athletes doing efforts at high altitude, like going for a strava segment, doing a TT, or even Everesting at 1500+meters. While every athlete is different at altitude, the Elevation Correction Power chart gives us a good estimation of corrected power and power variation as you go up or down in altitude. Consequently our zones change, and our long range metrics do as well (fatigue and training stress, for example), but to track this can be tough. In the chart above, the athlete executed the sprints correctly (power, shown in yellow), but you can tell by the DFRC (purple line) only falling to 6.518 in the first set, that they held back initially and could go a little harder the next time round. Dynamic Functional Reserve Capacity (DFRC) is shown in KJ’s and can best be explained by draining and then charging a battery. DFRC is something I use to help analyze the amount of anaerobic energy an athlete uses (depletes) during an effort. How do you know how deep you went on your intervals? As an athlete it’s sometimes difficult to know in your 4 x :15 second sprint intervals if you went hard enough on the first one but still held onto enough for the last.
Once set up, they help you to quickly obtain deeper insights from your workouts, and, by doing so, push your training to the next level.Ĭhart #1 : DFRC (Dynamic Functional Reserve Capacity) I use these charts with each of my athletes. If you’re curious about WKO5 and what charts might be helpful, take a look at my top three charts below.
With the roll back of WKO4 and the lack of results sheets to guide athletes this year, the use of metric goals has become even more important.
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