Name: W' Balance Alactic & Glycolytic
Rating: 5 (4 reviews)
Author: Oleksandr_Katsimon

Quick Guide to W'bal Model Setup
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This guide will help you quickly configure the W'bal application parameters for effective use in your training.
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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.
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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.
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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.
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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/
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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.
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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
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Typical patterns:
Sprint intervals:
W'A fluctuates 60-95%
W'G slowly declines 95-80%
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Tempo intervals:
W'A remains high 100-85%
W'G progressively declines 95-30%
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Mountain race:
Both buffers gradually deplete
Critical moment: W'G 30% or less, W'A 60% or less
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Full Guide to Configuring and Using the W'bal Model
https://docs.google.com/document/d/14R-qAzLnCBrIzM4O_OssQuRhC24OtwXyVDYWe4xHboQ/edit?usp=sharing
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Налаштування та використання W'Alactic/Glycolytic
https://docs.google.com/document/d/1NmPghTZ-Gwx56M6JeM2qKr1O-kkHQUym2OJbAovrzfo/edit?usp=sharing
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