W' Balance Alactic & Glycolytic

Quick Guide to W'bal Model Setup --------- This guide will help you quickly configure the W'bal application parameters for effective use in your training. _____________________ 1. Mode Selection: Preset Mode: The fastest way to get started. Choose a profile that matches your style: Time Trial: For sustained, steady power. Universal: A balanced profile for most athletes. Pursuit: For variable paces and repeated accelerations. Sprinter: For short, explosive bursts. Advanced Settings Mode: For manually entering parameters based on individual test results. _____________________ 2. Parameter Setup: For an accurate setup, perform the testing protocol (see section 3) and enter the calculated values. Main Parameters: CP (Watts): Critical Power (your aerobic threshold). GP (Watts): Glycolytic Power (usually higher than CP). W' Alactic (Joules): Your "sprint" buffer for efforts up to 30s. W' Glycolytic (Joules): Your buffer for anaerobic efforts of 2-3 min. Recovery & Depletion Dynamics: Alactic τFC Fast Phase (10-60s, def:22s): "Sprint" recovery speed. Glycolytic Recovery τ (def: 240s): Anaerobic endurance recovery speed. Max Alactic Rate (def: 1000 J/s): The limit on how fast the alactic buffer can be used (use your max 10-15s power as a guide). ATP-PCr Burst Duration (def: 0s): A "head start" for the alactic system at the beginning of a burst. ____________________ Additional Settings (Advanced Only): Crossover Slope (def: 6%): The width of the transition zone between energy systems. Transition Steepness (def: 8): The sharpness of the transition (1=smooth, 10=sharp). Alactic Activation Range (def: 50%): The range above CP where the alactic system gradually engages. Alactic Activation Steepness (def: 3): The steepness of that engagement. ____________________ 3. Testing Protocol & Calculation: To get accurate values for CP, GP, W' Alactic, and W' Glycolytic, perform 3 maximal tests with sufficient recovery in between 1: 12-20 minutes (to determine CP). 2-3 minutes (for W' Glycolytic). 20-30 seconds (for W' Alactic). Record the average power and exact time for each test. Input this data into a calculator (e.g., CP_W'Glycolytic_W'Alactic_GP_Calculator.xlsx) to automatically calculate your parameters. WEB Calculator https://testcalculator.booleankoa.uk/ ___________________ 4. Practical Use: Track your buffers in real-time to make tactical decisions: W'Alactic (Sprint/Attack): Your "matchbox." Use it for short bursts, attacks, and sprints. It recovers quickly. A full buffer means you're ready to attack. W'Glycolytic (Attack Endurance): Your ability to hold a breakaway or power over short climbs. Use it sparingly, as it recovers slowly. Tactic: Use W'Alactic for the initial kick and W'Glycolytic to sustain the high pace. __________________ How to interpret metrics: W'A (Alactic) 80-100% - fresh, ready for sprints W'A 50-80% - partially recovered, possible short attacks W'A 50% and less - depleted, rest needed W'G (Glycolytic) 80-100% - fresh, ready for tempo intervals W'G 50-80% - moderate fatigue, careful with intervals W'G 50% and less - severe fatigue, intensity reduction recommended ------ Typical patterns: Sprint intervals: W'A fluctuates 60-95% W'G slowly declines 95-80% ------ Tempo intervals: W'A remains high 100-85% W'G progressively declines 95-30% ------- Mountain race: Both buffers gradually deplete Critical moment: W'G 30% or less, W'A 60% or less __________________ Full Guide to Configuring and Using the W'bal Model https://docs.google.com/document/d/14R-qAzLnCBrIzM4O_OssQuRhC24OtwXyVDYWe4xHboQ/edit?usp=sharing ___ Налаштування та використання W'Alactic/Glycolytic https://docs.google.com/document/d/1NmPghTZ-Gwx56M6JeM2qKr1O-kkHQUym2OJbAovrzfo/edit?usp=sharing ----- Donate: https://ko-fi.com/koagarmin/goal?g=1

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