Time in zone over the last 4 complete weeks · monthly power calibration
— hrs / wk
average · last 4 weeks
Time in zone
Last 4 complete weeks — % of riding time (target) · bands are % of FTP
Power calibration —
All four durations tested each calendar month · ticks are read from the calibration workout’s name (“PMax & Vo2Max” ticks 5s + 5m; a calibration ride with no durations named counts as a full battery)
Power-duration model — modelled estimate
Fitted to the athlete's 90-day mean-max curve (the same input WKO uses). mFTP is never shown below 95% of a 20-minute effort the athlete has actually ridden — including a PB set this month, which raises it the day it syncs. FRC is the least settled number — read both as modelled estimates for spotting trends, and sanity-check against your athlete knowledge.
Power-duration curve
mFTP trend (W)
FRC trend (kJ)
How to read this dashboard
AbsMot
power² ÷ weight — rewards both raw watts and power-to-weight.
3-mo Weighted Avg
(m₋₂×0.33 + m₋₁×0.66 + latest×1.0) ÷ 1.99 (the sum of the weights), over the latest 3 months — a flat athlete reads 0%.
Δ (the needle)
latest month vs that 3-mo average, in whichever metric the header toggle shows (Raw Power or AbsMot). ↑ green rising · → flat · ↓ red slipping. A new high ridden in the current month shows immediately (it can only raise a peak, never lower it); averages and trend charts use complete months only.
Time in zone
% of riding time in each intensity band (Cruise Easy Z1–Z2 · Cruise Hard Z3–Z4 · Surge/VO2 · Attack/Anaerobic · Punch/NM) over the last 4 complete weeks, beside the discipline's target mix.
Calibration
a workout with “calibration” in its name tests the durations it names (PMax→5s · anaerobic/1min→1m · VO2/5min→5m · FTP/20min→20m); one with no durations named is a full battery — every duration it recorded counts.
Data
refreshes from the Sheet on every page load — edit the Sheet, reload the dashboard.
