KOM Informatics: Overview Of The Statistically Significant Correlations Between Workload And Performance 2022-2023 By Rider Phenotype
By David Brown
The KOMInformatics.com SysAdmin has the ability to run a Training Effectiveness Report for a given time frame, workload window, and offset for each eligible user.
The report extracts statistically significant relationships between performance and workload using PR watts on the performance
side against kilojoules of work on the workload side. For background
info on the report and these concepts see the first article in this series KOM Informatics: Raising 20 Minute Power Over 4 Weeks: What Actually Worked.
This article looks at Training Effectiveness data compiled from all of the PR time boxes, through the filter of rider phenotype.
Training Effectiveness Report Results (2022-2023)
As of 8/7/2024, The admin controlled Training Effectiveness report has run 9 times reporting on 6 month time frames (Jan-June, Jul-Dec)
for 2022 and 2023. Five of those times the report used 28 days for the workload window, 0 days for the offset and 5 for the number of PRs.
28 days was thought to be a reasonable amount of time for most interventions to start showing some results. The data from the last time the
28 day window was run (Jan-June 2024) is not included in this analysis which is limited to 2022-2023.
Sort Order
You can change the sort
order of the detail tables below by clicking on either the User Percentage or Watts Gain column headers.
Clicking on the same column header twice changes the direction of the sort.
Column Explanations
Workload Except for NI, this term refers to kilojoules of interval work associated with a statistically significant relationship
between workload and personal record. NI refers to kilojoules of non-interval work.
Phenotype One of 4 areas of rider performance. Could be either Short Sprints, Long Sprints-Attacks,
Short Climbs-Short TTs or Long TTs-Distance. Discussed in more detail below.
User Percentage A number like 0.34 should be read as 34%. The scope is the entire 2-year period, and
refers to users achieving at least one successful intervention involving a Workload (master row) or Workload/Time Bucket (detail table) within the 2 year time frame.
Watts Gain refers to the average difference between the best and 5th best PR within the scope of a single 6 month time frame.
Average R Refers to the strength of the correlation within a single 6 month time frame. 1 is a perfect correlation.
Min Duration The minimum duration of a Personal Record timebox.
Max Duration The maximum duration of a Personal Record timebox.
Reliance % Refers to the percentage of interventions of a given workload within a given workload window
KOM Informatics Rider Phenotypes
KOM Informatics Rider Phenotypes are derived from percentile ranks from all users from 12 PR timeboxes divided into 4 categories.
Each user's data, is available to the user from the Rider Assessment report. My data is shown below. My phenotype
based on averages from each of the categories is Long TTs-Distance with an average of 77.33. I'm just a little
less strong in Short Climbs-Short TTs (76.33).
Phenotype Relative Performance - Which Group Is Best At Improvements?
Phenotype
User Percentage
Average Best PR Cat
Intervention % (14 Day Interventions)
Watts Gain (14 Day Interventions
Intervention % (28 Day Interventions)
Watts Gain (28 Day Interventions
Short Sprints
0.41
52.99
0.37
52
0.42
45
Long TTs - Distance
0.2
57.91
0.11
63
0.05
77
Short Climbs - Short TTs
0.2
70.54
0.3
51
0.32
65
Long Sprints - Attacks
0.19
65.29
0.22
55
0.21
42
Phenotype Relative Performance - Discussion
User Percentage in the Phenotype Relative Performance table looks at the prevalence of the phenotype
in the database as a whole. 41% of users were classified as Short Sprint (SS), Short Climbs-Short TTs (SC-STT) and
Long TTs-Distance (LTT-D) both came in at 20% and Long Sprints-Attacks (LS-A) came in at 19%.
So how well did the groups perform in achieving numbers of successful interventions? Averaging the
2 Intervention % columns, Short Climbs-Short TTs was the clear winner with 20% of the users but 31% of
the interventions. Long Sprints-Attacks came in second with 19% of the users and 21.5% of the interventions
Shorts Sprints was in third with 41% of the users and 39.5% of the interventions. Long TTs-Distance was last,
with 20% of the users but only 8% of the interventions. The middle groups (SC-STT, LS-A) outperformed the
groups at either end (SS, LTT-D).
How well did the groups perform in terms of watts gain? LTT-D was the clear winner averaging 70 watts.
SC-STT was second with 58, SS and LS-A tied for third with 48.5.
14 Day Workload Window
Workload
Phenotype
User Percentage
Watts Diff
Average R
NI
Short Sprints
0.44
67
0.882911428571429
Time Bucket Detail
Min Duration
Max Duration
User Percentage
Avg Watts Diff
0:00
5
0.04
272
6
10
0.01
340
11
20
0.03
101
21
30
0.03
127
31
1:00
0.03
98
1:01
2:00
0.01
20
2:01
3:00
0.01
24
3:01
5:00
0.05
28
5:01
8:00
0.04
15
20:01
1:00:00
0.08
22
1:00:01
1:30:00
0.06
18
1:30:01
2:00:00
0.01
15
2:00:01
3:00:00
0.03
21
3:00:01
4:00:00
0.01
36
5:00:01
1000:00:
0.01
32
Z7
Short Sprints
0.56
54
0.882879545454545
Time Bucket Detail
Min Duration
Max Duration
User Percentage
Avg Watts Diff
6
10
0.03
250
21
30
0.04
129
31
1:00
0.04
89
1:01
2:00
0.06
78
2:01
3:00
0.03
69
3:01
5:00
0.03
23
5:01
8:00
0.04
25
8:01
20:00
0.04
27
20:01
1:00:00
0.06
14
1:00:01
1:30:00
0.04
16
1:30:01
2:00:00
0.08
19
2:00:01
3:00:00
0.05
30
3:00:01
4:00:00
0.03
53
4:00:01
5:00:00
0.01
52
Z4
Short Sprints
0.53
52
0.881828571428571
Time Bucket Detail
Min Duration
Max Duration
User Percentage
Avg Watts Diff
0:00
5
0.01
156
6
10
0.03
92
21
30
0.06
127
31
1:00
0.04
82
1:01
2:00
0.08
65
2:01
3:00
0.05
29
3:01
5:00
0.05
29
5:01
8:00
0.05
23
8:01
20:00
0.05
17
20:01
1:00:00
0.04
17
1:00:01
1:30:00
0.01
11
1:30:01
2:00:00
0.03
18
3:00:01
4:00:00
0.01
37
5:00:01
1000:00:
0.03
27
Z5
Short Sprints
0.43
52
0.889352941176471
Time Bucket Detail
Min Duration
Max Duration
User Percentage
Avg Watts Diff
0:00
5
0.03
85
6
10
0.01
106
11
20
0.03
78
21
30
0.09
82
31
1:00
0.05
95
1:01
2:00
0.01
28
2:01
3:00
0.03
21
3:01
5:00
0.03
26
5:01
8:00
0.03
9
8:01
20:00
0.03
22
1:00:01
1:30:00
0.04
12
2:00:01
3:00:00
0.03
11
3:00:01
4:00:00
0.01
40
4:00:01
5:00:00
0.01
36
5:00:01
1000:00:
0.03
40
Z6
Short Sprints
0.57
52
0.89514
Time Bucket Detail
Min Duration
Max Duration
User Percentage
Avg Watts Diff
0:00
5
0.03
118
6
10
0.03
134
11
20
0.01
101
21
30
0.08
93
31
1:00
0.04
45
1:01
2:00
0.05
78
2:01
3:00
0.03
58
3:01
5:00
0.05
25
5:01
8:00
0.03
25
8:01
20:00
0.06
16
20:01
1:00:00
0.05
16
1:00:01
1:30:00
0.03
9
1:30:01
2:00:00
0.03
33
2:00:01
3:00:00
0.01
51
3:00:01
4:00:00
0.03
29
4:00:01
5:00:00
0.03
51
5:00:01
1000:00:
0.01
15
Z3
Short Sprints
0.05
34
0.90975
Time Bucket Detail
Min Duration
Max Duration
User Percentage
Avg Watts Diff
31
1:00
0.01
61
1:01
2:00
0.01
42
3:01
5:00
0.01
22
2:00:01
3:00:00
0.01
12
NI
Short Climbs - Short TTs
0.48
64
0.89231052631579
Time Bucket Detail
Min Duration
Max Duration
User Percentage
Avg Watts Diff
0:00
5
0.03
318
6
10
0.04
205
11
20
0.01
64
21
30
0.01
74
31
1:00
0.01
88
1:01
2:00
0.03
66
2:01
3:00
0.05
20
3:01
5:00
0.03
24
5:01
8:00
0.05
15
8:01
20:00
0.01
28
1:00:01
1:30:00
0.04
16
1:30:01
2:00:00
0.03
39
2:00:01
3:00:00
0.04
20
3:00:01
4:00:00
0.05
30
4:00:01
5:00:00
0.05
71
5:00:01
1000:00:
0.01
18
Z7
Short Climbs - Short TTs
0.46
55
0.902025
Time Bucket Detail
Min Duration
Max Duration
User Percentage
Avg Watts Diff
0:00
5
0.01
55
6
10
0.01
191
11
20
0.03
74
21
30
0.04
124
31
1:00
0.01
124
1:01
2:00
0.03
89
2:01
3:00
0.03
65
3:01
5:00
0.04
51
5:01
8:00
0.06
39
8:01
20:00
0.01
53
20:01
1:00:00
0.03
16
1:00:01
1:30:00
0.03
11
1:30:01
2:00:00
0.05
30
2:00:01
3:00:00
0.04
18
3:00:01
4:00:00
0.04
15
4:00:01
5:00:00
0.01
115
Z5
Short Climbs - Short TTs
0.35
54
0.877064285714286
Time Bucket Detail
Min Duration
Max Duration
User Percentage
Avg Watts Diff
0:00
5
0.03
158
6
10
0.03
98
31
1:00
0.01
35
2:01
3:00
0.05
40
3:01
5:00
0.04
48
5:01
8:00
0.03
20
8:01
20:00
0.03
78
20:01
1:00:00
0.04
18
1:00:01
1:30:00
0.01
30
2:00:01
3:00:00
0.03
59
3:00:01
4:00:00
0.06
33
5:00:01
1000:00:
0.01
121
Z6
Short Climbs - Short TTs
0.47
43
0.912848648648648
Time Bucket Detail
Min Duration
Max Duration
User Percentage
Avg Watts Diff
0:00
5
0.01
64
6
10
0.01
124
11
20
0.01
64
21
30
0.03
97
31
1:00
0.04
72
1:01
2:00
0.03
56
2:01
3:00
0.05
58
3:01
5:00
0.04
16
5:01
8:00
0.05
27
8:01
20:00
0.03
31
20:01
1:00:00
0.04
10
1:00:01
1:30:00
0.01
10
1:30:01
2:00:00
0.04
10
2:00:01
3:00:00
0.01
39
3:00:01
4:00:00
0.06
31
4:00:01
5:00:00
0.01
115
Z4
Short Climbs - Short TTs
0.42
36
0.888921212121212
Time Bucket Detail
Min Duration
Max Duration
User Percentage
Avg Watts Diff
0:00
5
0.01
26
6
10
0.01
38
11
20
0.03
21
21
30
0.06
66
31
1:00
0.03
53
1:01
2:00
0.03
29
2:01
3:00
0.03
45
3:01
5:00
0.04
36
5:01
8:00
0.04
14
8:01
20:00
0.03
4
20:01
1:00:00
0.03
40
1:00:01
1:30:00
0.01
14
1:30:01
2:00:00
0.03
28
2:00:01
3:00:00
0.03
29
3:00:01
4:00:00
0.01
22
4:00:01
5:00:00
0.03
66
Z3
Short Climbs - Short TTs
0.06
25
0.9099
Time Bucket Detail
Min Duration
Max Duration
User Percentage
Avg Watts Diff
11
20
0.01
63
20:01
1:00:00
0.01
8
1:30:01
2:00:00
0.01
17
2:00:01
3:00:00
0.01
21
3:00:01
4:00:00
0.01
20
Z5
Long TTs - Distance
0.18
87
0.881035714285714
Time Bucket Detail
Min Duration
Max Duration
User Percentage
Avg Watts Diff
0:00
5
0.03
104
6
10
0.01
248
11
20
0.01
238
21
30
0.01
99
31
1:00
0.01
223
1:01
2:00
0.01
23
2:01
3:00
0.01
24
3:01
5:00
0.03
22
8:01
20:00
0.01
18
1:00:01
1:30:00
0.01
16
1:30:01
2:00:00
0.01
42
4:00:01
5:00:00
0.01
47
NI
Long TTs - Distance
0.18
83
0.881457142857143
Time Bucket Detail
Min Duration
Max Duration
User Percentage
Avg Watts Diff
6
10
0.01
248
11
20
0.01
238
21
30
0.01
224
31
1:00
0.01
186
2:01
3:00
0.01
20
3:01
5:00
0.03
31
5:01
8:00
0.03
29
8:01
20:00
0.03
31
2:00:01
3:00:00
0.01
21
4:00:01
5:00:00
0.03
27
Z7
Long TTs - Distance
0.11
48
0.906611111111111
Time Bucket Detail
Min Duration
Max Duration
User Percentage
Avg Watts Diff
0:00
5
0.01
86
6
10
0.01
118
21
30
0.01
91
31
1:00
0.01
57
3:01
5:00
0.03
14
1:00:01
1:30:00
0.01
4
2:00:01
3:00:00
0.01
21
4:00:01
5:00:00
0.01
33
Z4
Long TTs - Distance
0.14
44
0.885918181818182
Time Bucket Detail
Min Duration
Max Duration
User Percentage
Avg Watts Diff
6
10
0.01
209
21
30
0.01
99
1:01
2:00
0.01
23
2:01
3:00
0.04
30
3:01
5:00
0.01
12
8:01
20:00
0.01
13
1:30:01
2:00:00
0.01
6
2:00:01
3:00:00
0.01
10
4:00:01
5:00:00
0.01
26
Z6
Long TTs - Distance
0.16
42
0.900676923076923
Time Bucket Detail
Min Duration
Max Duration
User Percentage
Avg Watts Diff
0:00
5
0.01
86
11
20
0.01
147
31
1:00
0.01
38
1:01
2:00
0.01
23
2:01
3:00
0.03
34
3:01
5:00
0.01
14
1:00:01
1:30:00
0.01
7
2:00:01
3:00:00
0.01
26
4:00:01
5:00:00
0.03
23
5:00:01
1000:00:
0.03
50
Z3
Long TTs - Distance
0.04
17
0.887533333333333
Time Bucket Detail
Min Duration
Max Duration
User Percentage
Avg Watts Diff
20:01
1:00:00
0.03
21
2:00:01
3:00:00
0.01
11
Z4
Long Sprints - Attacks
0.32
91
0.909052
Time Bucket Detail
Min Duration
Max Duration
User Percentage
Avg Watts Diff
6
10
0.01
109
11
20
0.03
36
21
30
0.03
61
31
1:00
0.05
202
1:01
2:00
0.04
300
2:01
3:00
0.04
24
3:01
5:00
0.01
14
5:01
8:00
0.01
19
20:01
1:00:00
0.01
16
1:00:01
1:30:00
0.04
18
3:00:01
4:00:00
0.01
12
4:00:01
5:00:00
0.04
25
Z6
Long Sprints - Attacks
0.32
49
0.89164
Time Bucket Detail
Min Duration
Max Duration
User Percentage
Avg Watts Diff
0:00
5
0.04
37
6
10
0.01
109
11
20
0.04
69
21
30
0.03
76
31
1:00
0.05
81
1:01
2:00
0.03
56
2:01
3:00
0.01
11
5:01
8:00
0.01
25
8:01
20:00
0.01
18
20:01
1:00:00
0.01
69
1:00:01
1:30:00
0.01
5
1:30:01
2:00:00
0.03
5
2:00:01
3:00:00
0.01
24
3:00:01
4:00:00
0.01
29
4:00:01
5:00:00
0.01
33
Z5
Long Sprints - Attacks
0.32
47
0.89956
Time Bucket Detail
Min Duration
Max Duration
User Percentage
Avg Watts Diff
6
10
0.04
66
11
20
0.06
84
1:01
2:00
0.01
46
2:01
3:00
0.06
41
3:01
5:00
0.03
21
5:01
8:00
0.03
15
8:01
20:00
0.05
24
20:01
1:00:00
0.01
69
2:00:01
3:00:00
0.03
30
NI
Long Sprints - Attacks
0.29
40
0.902678260869565
Time Bucket Detail
Min Duration
Max Duration
User Percentage
Avg Watts Diff
0:00
5
0.03
21
6
10
0.04
58
11
20
0.01
76
21
30
0.01
73
31
1:00
0.05
70
1:01
2:00
0.01
66
3:01
5:00
0.01
17
8:01
20:00
0.01
6
20:01
1:00:00
0.01
37
1:00:01
1:30:00
0.05
12
1:30:01
2:00:00
0.01
27
2:00:01
3:00:00
0.03
39
4:00:01
5:00:00
0.01
10
Z7
Long Sprints - Attacks
0.23
34
0.904338888888889
Time Bucket Detail
Min Duration
Max Duration
User Percentage
Avg Watts Diff
0:00
5
0.03
20
11
20
0.01
83
31
1:00
0.01
81
1:01
2:00
0.03
57
2:01
3:00
0.04
50
3:01
5:00
0.04
31
5:01
8:00
0.01
11
8:01
20:00
0.01
18
20:01
1:00:00
0.01
8
1:00:01
1:30:00
0.01
5
2:00:01
3:00:00
0.01
15
4:00:01
5:00:00
0.01
2
Z3
Long Sprints - Attacks
0.06
27
0.8983
Time Bucket Detail
Min Duration
Max Duration
User Percentage
Avg Watts Diff
21
30
0.01
46
3:01
5:00
0.03
17
5:01
8:00
0.01
25
8:01
20:00
0.01
29
14 Day Workload Window Specificity Analysis
Phenotype
Workload
Reliance %
Average Watts Gain
Discussion
Long Sprints - Attacks
Z4
0.21
91
Long Sprints - Attacks
Z6
0.21
49
This phenotype should be best at this workload. But these athletes were largely indifferent to the choice of workload.
The watts gain for this workload (49) was only a little above the workload average (48).
Specificity is not evident here either in workload choice or outcomes. Long Sprinters achieved their best
watts gains through Z4 intervals, an area of relative weakness.
Long Sprints - Attacks
Z5
0.21
47
Long Sprints - Attacks
NI
0.19
40
Long Sprints - Attacks
Z7
0.15
34
Long Sprints - Attacks
Z3
0.04
27
Long TTs - Distance
Z5
0.22
87
Long TTs - Distance
NI
0.22
83
One might expect athletes of this phenotype to rely on large volumes of non-interval training and in fact the data
shows the highest reliance percentage for this intervention at 0.23, along with the second highest watts gain (83).
The highest watts gain for the group (87) came with Z5 intervals, an area of relative weakness. Z4 intervals should be another area of strength
for these athletes, and they did show a modest reliance (.17) on this interval. Specificity is somewhat evident
in these results.
Long TTs - Distance
Z7
0.14
48
Long TTs - Distance
Z4
0.17
44
Long TTs - Distance
Z6
0.2
42
Long TTs - Distance
Z3
0.05
17
Short Climbs - Short TTs
NI
0.21
64
Short Climbs - Short TTs
Z7
0.2
55
Short Climbs - Short TTs
Z5
0.16
54
This phenotype may be the best at these workloads but they don't rely on the corresponding Z5 intervals all that
much. The 16% reliance percentage was the second lowest for the group, with only Z3 (.03) being lower. When
they did use Z5 intervals the watts gain (54) was higher than the average for the group(46.167). Specificity is
not evident here. This group achieved their best watts gains working on their areas of relative weakness,
NI (64) and Z7 (55).
Short Climbs - Short TTs
Z6
0.21
43
Short Climbs - Short TTs
Z4
0.19
36
Short Climbs - Short TTs
Z3
0.03
25
Short Sprints
NI
0.17
67
Short Sprints
Z7
0.22
54
Between Z6 and Z7 intervals, Short Sprinters showed a heavy reliance (.44) on their area of strength.The NI
workload was the best for them (67) in terms of watts gain. Specificity is evident here in the reliance percentage.
Short Sprinters achieved their best watts gains (67) utilizing the NI workload, an area of relative weakness.
Short Sprints
Z6
0.22
52
Short Sprints
Z4
0.21
52
Short Sprints
Z5
0.17
52
Short Sprints
Z3
0.02
34
28 Day Workload Window
Workload
Phenotype
User Percentage
Watts Diff
Average R
Z4
Short Sprints
0.33
64
0.897419230769231
Time Bucket Detail
Min Duration
Max Duration
User Percentage
Avg Watts Diff
0:00
5
0.01
430
6
10
0.05
111
21
30
0.01
53
31
1:00
0.03
48
2:01
3:00
0.05
33
3:01
5:00
0.03
46
5:01
8:00
0.04
48
8:01
20:00
0.03
22
1:30:01
2:00:00
0.03
29
2:00:01
3:00:00
0.01
37
3:00:01
4:00:00
0.03
36
4:00:01
5:00:00
0.01
52
5:00:01
1000:00:
0.01
23
NI
Short Sprints
0.3
45
0.870591666666667
Time Bucket Detail
Min Duration
Max Duration
User Percentage
Avg Watts Diff
6
10
0.01
95
11
20
0.01
115
21
30
0.04
94
31
1:00
0.01
66
1:01
2:00
0.04
40
3:01
5:00
0.05
29
5:01
8:00
0.03
13
8:01
20:00
0.03
17
20:01
1:00:00
0.01
18
1:00:01
1:30:00
0.03
16
1:30:01
2:00:00
0.01
44
4:00:01
5:00:00
0.01
61
5:00:01
1000:00:
0.03
42
Z5
Short Sprints
0.39
42
0.894483870967742
Time Bucket Detail
Min Duration
Max Duration
User Percentage
Avg Watts Diff
0:00
5
0.03
26
11
20
0.01
101
21
30
0.03
58
31
1:00
0.03
53
1:01
2:00
0.04
82
3:01
5:00
0.03
18
8:01
20:00
0.03
22
20:01
1:00:00
0.05
23
1:00:01
1:30:00
0.03
28
1:30:01
2:00:00
0.04
39
2:00:01
3:00:00
0.03
44
3:00:01
4:00:00
0.03
50
4:00:01
5:00:00
0.03
44
5:00:01
1000:00:
0.03
31
Z6
Short Sprints
0.58
41
0.88894347826087
Time Bucket Detail
Min Duration
Max Duration
User Percentage
Avg Watts Diff
0:00
5
0.01
30
6
10
0.03
33
11
20
0.04
92
21
30
0.06
76
31
1:00
0.03
55
1:01
2:00
0.01
86
2:01
3:00
0.01
10
3:01
5:00
0.06
24
5:01
8:00
0.04
12
8:01
20:00
0.04
21
20:01
1:00:00
0.03
27
1:00:01
1:30:00
0.01
17
1:30:01
2:00:00
0.04
36
2:00:01
3:00:00
0.05
31
3:00:01
4:00:00
0.05
31
4:00:01
5:00:00
0.05
52
5:00:01
1000:00:
0.03
54
Z7
Short Sprints
0.44
41
0.896131428571428
Time Bucket Detail
Min Duration
Max Duration
User Percentage
Avg Watts Diff
6
10
0.04
67
11
20
0.01
63
21
30
0.04
87
31
1:00
0.01
61
1:01
2:00
0.01
129
2:01
3:00
0.01
63
3:01
5:00
0.05
22
5:01
8:00
0.04
10
8:01
20:00
0.04
27
20:01
1:00:00
0.03
15
1:30:01
2:00:00
0.05
23
2:00:01
3:00:00
0.03
26
3:00:01
4:00:00
0.05
29
4:00:01
5:00:00
0.03
56
5:00:01
1000:00:
0.01
61
Z3
Short Sprints
0.06
34
0.88496
Time Bucket Detail
Min Duration
Max Duration
User Percentage
Avg Watts Diff
21
30
0.01
55
1:01
2:00
0.01
42
5:01
8:00
0.01
9
1:00:01
1:30:00
0.01
46
4:00:01
5:00:00
0.01
18
Z3
Short Climbs - Short TTs
0.05
82
0.872075
Time Bucket Detail
Min Duration
Max Duration
User Percentage
Avg Watts Diff
0:00
5
0.03
86
2:01
3:00
0.01
81
3:01
5:00
0.01
74
NI
Short Climbs - Short TTs
0.41
78
0.893090625
Time Bucket Detail
Min Duration
Max Duration
User Percentage
Avg Watts Diff
0:00
5
0.03
229
6
10
0.05
164
11
20
0.03
72
21
30
0.03
119
31
1:00
0.04
77
1:01
2:00
0.01
104
2:01
3:00
0.01
9
5:01
8:00
0.03
13
20:01
1:00:00
0.01
14
1:00:01
1:30:00
0.03
20
1:30:01
2:00:00
0.03
35
2:00:01
3:00:00
0.05
18
3:00:01
4:00:00
0.04
35
4:00:01
5:00:00
0.03
118
5:00:01
1000:00:
0.01
112
Z7
Short Climbs - Short TTs
0.43
71
0.89835
Time Bucket Detail
Min Duration
Max Duration
User Percentage
Avg Watts Diff
0:00
5
0.03
229
6
10
0.01
395
21
30
0.05
118
31
1:00
0.01
88
1:01
2:00
0.03
61
2:01
3:00
0.03
25
3:01
5:00
0.04
49
5:01
8:00
0.06
40
20:01
1:00:00
0.03
47
1:00:01
1:30:00
0.01
15
1:30:01
2:00:00
0.03
10
2:00:01
3:00:00
0.05
14
3:00:01
4:00:00
0.05
49
4:00:01
5:00:00
0.01
115
Z6
Short Climbs - Short TTs
0.33
58
0.911696153846154
Time Bucket Detail
Min Duration
Max Duration
User Percentage
Avg Watts Diff
0:00
5
0.01
64
6
10
0.01
98
11
20
0.01
146
21
30
0.04
103
31
1:00
0.04
76
1:01
2:00
0.03
31
2:01
3:00
0.04
70
3:01
5:00
0.03
19
5:01
8:00
0.01
19
20:01
1:00:00
0.01
25
1:00:01
1:30:00
0.03
83
1:30:01
2:00:00
0.03
45
2:00:01
3:00:00
0.01
9
3:00:01
4:00:00
0.04
19
Z5
Short Climbs - Short TTs
0.14
51
0.867445454545455
Time Bucket Detail
Min Duration
Max Duration
User Percentage
Avg Watts Diff
0:00
5
0.01
90
6
10
0.01
135
31
1:00
0.01
116
2:01
3:00
0.03
21
5:01
8:00
0.01
42
20:01
1:00:00
0.01
25
1:30:01
2:00:00
0.01
5
2:00:01
3:00:00
0.01
11
3:00:01
4:00:00
0.03
49
Z4
Short Climbs - Short TTs
0.33
46
0.907896153846154
Time Bucket Detail
Min Duration
Max Duration
User Percentage
Avg Watts Diff
0:00
5
0.01
106
11
20
0.01
17
21
30
0.03
62
31
1:00
0.01
35
1:01
2:00
0.03
67
2:01
3:00
0.03
46
3:01
5:00
0.03
39
5:01
8:00
0.03
42
8:01
20:00
0.01
70
20:01
1:00:00
0.04
17
1:00:01
1:30:00
0.01
9
1:30:01
2:00:00
0.01
22
2:00:01
3:00:00
0.03
30
3:00:01
4:00:00
0.04
46
4:00:01
5:00:00
0.03
92
Z7
Long TTs - Distance
0.06
152
0.8784
Time Bucket Detail
Min Duration
Max Duration
User Percentage
Avg Watts Diff
0:00
5
0.03
357
3:01
5:00
0.01
31
1:00:01
1:30:00
0.01
4
3:00:01
4:00:00
0.01
14
Z4
Long TTs - Distance
0.05
68
0.87585
Time Bucket Detail
Min Duration
Max Duration
User Percentage
Avg Watts Diff
6
10
0.01
209
1:01
2:00
0.01
23
20:01
1:00:00
0.01
22
2:00:01
3:00:00
0.01
21
Z3
Long TTs - Distance
0.03
55
0.8692
Time Bucket Detail
Min Duration
Max Duration
User Percentage
Avg Watts Diff
21
30
0.01
99
2:00:01
3:00:00
0.01
11
Z6
Long TTs - Distance
0.04
50
0.930933333333333
Time Bucket Detail
Min Duration
Max Duration
User Percentage
Avg Watts Diff
21
30
0.01
99
2:01
3:00
0.01
31
1:30:01
2:00:00
0.01
22
Z5
Long TTs - Distance
0.05
37
0.92475
Time Bucket Detail
Min Duration
Max Duration
User Percentage
Avg Watts Diff
1:30:01
2:00:00
0.01
22
2:00:01
3:00:00
0.01
35
3:00:01
4:00:00
0.01
78
4:00:01
5:00:00
0.01
13
NI
Long TTs - Distance
0.03
26
0.8705
Time Bucket Detail
Min Duration
Max Duration
User Percentage
Avg Watts Diff
3:01
5:00
0.01
31
4:00:01
5:00:00
0.01
22
Z6
Long Sprints - Attacks
0.18
78
0.868435714285715
Time Bucket Detail
Min Duration
Max Duration
User Percentage
Avg Watts Diff
0:00
5
0.01
69
6
10
0.01
116
11
20
0.01
28
21
30
0.03
118
31
1:00
0.04
107
1:01
2:00
0.01
46
2:01
3:00
0.01
11
3:01
5:00
0.01
14
3:00:01
4:00:00
0.01
81
4:00:01
5:00:00
0.01
33
5:00:01
1000:00:
0.01
137
NI
Long Sprints - Attacks
0.14
43
0.899045454545455
Time Bucket Detail
Min Duration
Max Duration
User Percentage
Avg Watts Diff
6
10
0.01
64
21
30
0.01
77
1:01
2:00
0.01
147
8:01
20:00
0.01
6
20:01
1:00:00
0.01
69
1:00:01
1:30:00
0.01
13
1:30:01
2:00:00
0.01
5
2:00:01
3:00:00
0.01
53
3:00:01
4:00:00
0.01
20
4:00:01
5:00:00
0.01
13
5:00:01
1000:00:
0.01
10
Z5
Long Sprints - Attacks
0.34
38
0.901696296296296
Time Bucket Detail
Min Duration
Max Duration
User Percentage
Avg Watts Diff
6
10
0.01
109
11
20
0.03
85
21
30
0.01
133
31
1:00
0.03
65
1:01
2:00
0.01
46
2:01
3:00
0.05
33
5:01
8:00
0.01
19
8:01
20:00
0.03
19
20:01
1:00:00
0.01
16
1:00:01
1:30:00
0.04
13
1:30:01
2:00:00
0.05
14
2:00:01
3:00:00
0.03
47
3:00:01
4:00:00
0.01
12
4:00:01
5:00:00
0.01
33
5:00:01
1000:00:
0.01
9
Z7
Long Sprints - Attacks
0.16
37
0.877615384615385
Time Bucket Detail
Min Duration
Max Duration
User Percentage
Avg Watts Diff
6
10
0.03
58
21
30
0.01
103
31
1:00
0.01
81
3:01
5:00
0.01
28
5:01
8:00
0.04
14
8:01
20:00
0.01
6
20:01
1:00:00
0.01
15
3:00:01
4:00:00
0.03
45
4:00:01
5:00:00
0.01
2
Z4
Long Sprints - Attacks
0.23
27
0.890555555555555
Time Bucket Detail
Min Duration
Max Duration
User Percentage
Avg Watts Diff
6
10
0.01
29
11
20
0.01
34
21
30
0.01
29
31
1:00
0.01
81
1:01
2:00
0.03
27
2:01
3:00
0.03
18
3:01
5:00
0.01
12
5:01
8:00
0.03
38
20:01
1:00:00
0.03
32
1:00:01
1:30:00
0.03
14
1:30:01
2:00:00
0.01
23
4:00:01
5:00:00
0.01
13
5:00:01
1000:00:
0.01
10
Z3
Long Sprints - Attacks
0.01
14
0.8785
Time Bucket Detail
Min Duration
Max Duration
User Percentage
Avg Watts Diff
3:01
5:00
0.01
14
28 Day Workload Window Specificity Analysis
Phenotype
Workload
Reliance %
Average Watts Gain
Discussion
Long Sprints - Attacks
Z6
0.17
78
This group showed only a moderate reliance on Z6 intervals, their area of strength. However these intervals led to
by far the greatest watts gain (78) over second place NI (43). The watts gain here is markedly higher than those
revealed by the corresponding 14 Day Workload Window section above. This suggests that Z6 based interventions for this group may take a
while longer to show complete results.
Long Sprints - Attacks
NI
0.13
43
Long Sprints - Attacks
Z5
0.32
38
Long Sprints - Attacks
Z7
0.15
37
Long Sprints - Attacks
Z4
0.21
27
Long Sprints - Attacks
Z3
0.01
14
Long TTs - Distance
Z7
0.25
152
Long TTs - Distance
Z4
0.2
68
Long TTs - Distance
Z3
0.1
55
Long TTs - Distance
Z6
0.15
50
Long TTs - Distance
Z5
0.2
37
Long TTs - Distance
NI
0.1
26
The low reliance on NI (0.1) and low watts gain (26) is in marked contrast to what is found at the 14 Day Workload Window above (0.22, 83).
Instead, these athletes trained their weakness (Z7) relying on these intervals at a category high .25 while showing an impressive 152 average
watts gain.
Short Climbs - Short TTs
Z3
0.03
82
Short Climbs - Short TTs
NI
0.24
78
Short Climbs - Short TTs
Z7
0.26
71
Short Climbs - Short TTs
Z6
0.2
58
Short Climbs - Short TTs
Z5
0.08
51
This phenotype may be the best at these workloads but they don't rely on the corresponding Z5 intervals all that much.
The .08 reliance percentage was the second lowest for the group, with only Z3 (.03) being lower. When they did use Z5 intervals the watts gain (51) was lower than the average for the group(64.33).
Specificity is not evident here. This group achieved their best watts gains working on their areas of relative weakness, Z3 (82) and NI (78).
Short Climbs - Short TTs
Z4
0.2
46
Short Sprints
Z4
0.16
64
Short Sprints
NI
0.14
45
Short Sprints
Z5
0.19
42
Short Sprints
Z6
0.28
41
At a 28 day Workload Window, Short Sprinters continued their reliance on
areas of strength (Z6 .28), (Z7, .21). This approach yielded an average
watts gain (41) lower than the average (44.5). When they relied on
relative areas of weakness (Z4 64), (NI 45) they had greater average gains
(54.5 vs 44.5). Specificity is evident here in terms of reliance percentage.
Short Sprints
Z7
0.21
41
Short Sprints
Z3
0.03
34
Discussion
The first part of the adage "train your weakness, race your strength" is largely corroborated by this data.
Groups relying on an area of relative weakness to produce watts gain found success 6 of 8 times.
(LS-A (14)(Z4), LTT-D (28)(Z7), SC-STT (14)(NI), SC-STT (28)(Z3), SS (14) (NI), SS (28) (Z4)).
Reliance specificity - relying on an area of strength to produce optimal watts gains - only worked twice (2 of 8),
for the LTT-D group at a 14 day workload window, and LS-A at the 28 day workload window.
These outcomes suggest a direction for athletes to modify their training when they reach a plateau.
The KOMInformatics.com SysAdmin has the ability to run a Training Effectiveness Report for a given time frame, workload window, and offset for each eligible user.
The report extracts statistically significant relationships between performance and workload using PR watts on the performance
side against kilojoules of work on the workload side. For background
info on the report and these concepts see the first article in this series KOM Informatics: Raising 20 Minute Power Over 4 Weeks: What Actually Worked.
