use Google Chrome
right click in the table
select VIEW TABLE SOURCE
the HTML page should open with all of the HTML code in there
copy that
paste it into a new NOTEPAD file
save the file as something like “MYtABLE.HTML”
make sure you’ve saved it as ALL (*) FILES
that will just open in a browser as your very own table (you have to zoom out to 80% to make it fit)
I am Blue / Red on the run and the Bike and yellow on the swim.
I agree with @stenard the 400/1500/3000 times look really aggressive, my 400 time is near the top of yellow… I know that swimming is not my strength, but I still finish the swim in the top 30% in most events
Load week hrs and recovery week hours are also a load of bollocks… at the top end of blue, my load weeks should be 26 hours and recovery weeks 17 hours, with a CTL around 140-150… This would suggest loads of very low intensity workouts, which is great in theory, however, finding 26 hours to train in a week is virtually impossible, I am sure that KQ is possible with 30% less hours, but some more intensity (especially on the bike)
30% overall? In the blog the BOP/MOP/FOP and overall times mean just that - not within your AG!
PS - I also agree the swim times are nuts!
Looking here:
I got this;
You were 37s slower than the average (not median) time in Nice (You were in the top 59%)
Hamburg you were 5s slower than the overall average (you came in the Top 49%)
Elsinore you had a good (comparative) swim and finished in the top 30% overall (just)
St Polten you were in the Top 33%…
…more often that not, you are firmly MOP for the swim.
Yes, the swim times are very aggressive.
Not sure many competitive male age groupers swim under 5:30 for 400m, just look at the winners in the local sprints to get a good idea of what it really is.
For me, overall, I’d be a recreational MOP athlete.
In the two triathlons I completed this year, I finished 12/290 (7th AG) and 15/883 (5th AG)
Admittedly, my cycling is terrible, but I can move forwards in a straight line in aero - which many many triathletes seem incapable of doing - no use having a 4w/kg if you can’t ride in a straight line or maintain aero.
Swim - I think it is not currently fantastic. 113 overall was 50/883 finishers. Clitheroe was 27/290 finishers.
it depends on his definitions of FOP/MOP/BOP
Is FOP the 95th percentile? With BOP being the first decile, then MOP being the rest?
Annual Hours- 457hrs (high yellow)
Load Week - 13:28 (high yellow)
Recovery - 3:47 (high yellow)
CTL - 76 (first green)
V02 Max - 57.81 (hihg green)
Wingate Test (30s peak power): 611W (Blue: Comp.AG (FOP-M))
Z2 Swim - 1:38/100m (Low green)
Z3 Swim - 1:34/100m (Low green)
Z2 Bike - 158W (initial yellow)
Z3 Bike - 172W (initial yellow)
Z2 Run - 5:08/km (initial blue)
Z3 Run - 4:42/km (initial blue)
CP5 - 370W (high green)
CP20 - 298W (low green)
400FS - 6:04 (mid yellow)
Half Mara (Flat) - 1:20 (mid red Top AG (KonaQ-M))
HIM Bike - 227W (low green)
HIM Run - 1:29 (low red)
Flat IM Run - 3:43 (OLD - straddling blue/green)
Flat IM total - 10:16 (blue)
I agree, however, I am towards the bottom of BOP for the swim in the tool. I think that MOP is fair enough
Nice was a World Championship, I did have a pretty good swim (for me) but expect average times to be faster, and Hamburg was a nightmare swim which didn’t really reflect where I should be.
I know I need to be much better on swim, just depressing seeing my times as BOP
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So…like me when I look at my cycling 
This is where the objectiveness of a coach comes in - along with accountability.
They can tell you off for going out on the bike for 2hrs, instead of spending 50 minutes in the pool.
CTL isn’t the be all and end all.
So I am BOP for the number of hours (must do more) and my Swim
I’ll tell my wife that I don’t train enough hours
Nice 
I think the Training Peaks hours and CTL are also way way way above what you actually need…1000 hours per year, erm???
Thanks for the table tip.
I’m firmly green belt, alternating between top and bottom depending on my fitness levels.
Overall I find the shorter distance benchmarks much tougher across the board and in my experience have a better overall time than suggested.
I found it super interesting though.
For those commenting on CTL, volume etc. I think Alan Couzens has a reputation for quite high volume training but I couldn’t be sure. I know he believes VO2 max is highly trainable which is unusual.
1200 hours annually for KQ, that is double what I am doing… anyone working 40 hours per week, then adding 24 hours training, after taking into account of a rest day, sleeping, commuting and eating basically leave no time free at all, no holidays etc. Can this possibly be accurate?
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Benchmarks you say?
Well I caught you on the bike, so you know you basically failed 
It was a nice chat though 
You don’t need a rest day, if you can swim - as that’s an easy hour active recovery.
A few IM swim sets would be in the 75-90 minutes region (with rest) giving a swim time of about an hour.
I can quite easily get 90 minutes in the pool in the morning, and still be at a local office for 9am.
So that’s 5hrs of swimming per week.
With an hours lunch, that’s a 45 minute jog from the office, or a quick 35 minutes on a WattBike at a gym that is super local to the office (if you have that luxury!) - so that’s 4*50min sessions, let’s say 3 hours there.
Evenings, you have at least one hour to train - whether that be a jog/run or a turbo session.
That is another 5 to 10 hours [light and winter dependant] (we are now up to 13 - 18 hours)
If you cycle commute to work daily, then this is super easy.
You then have the weekend:
Sat: 5hr ride
Sun: 2hr run, optional evening 1hr swim
That takes you up to 20 - 26 hours
That leaves you with from midday on a Saturday, and all day Sunday free.
If you are Kona qualifying, for the most part, your holidays within that season will be training camps (bumping up the annual hours nicely) which your partner and kids will begrudgingly tag along to.
The holiday for the year is Kona and the race to qualify for it.
There’s your “free” time.
FWIW: An old club mate from Derby regularly clocks up 20 hours per week on Strava - gets up early and rides to work the long way, then runs at lunch with colleagues (runch), then cycles home the long way (a different one) too.
Weekends he will ride up to 600k across both days.
Single or divorced? 
[quote=“Jorgan, post:71, topic:907”]
Benchmarks you say?
Well I caught you on the bike, so you know you basically failed
It was a nice chat though
[/quote*
Does that mean I beat you on the swim?! 
Was nice to see a friendly face, especially on that bike course.
I discovered this morning I only half loaded my bottles. It may have contributed to my problems that day…
I thought it was just the wind, and 30 degree temperatures 
All adds up blah blah.
But incessant wind and hot temperatures are firmly at the top of my bete noire list.
You can just copy that table into Excel BTW. IIRC the point of it was to show what he considers a balanced lon course triathlete and the hours, that he sees from his clients’ data, that it takes to achieve that. Not that you have to hit each point but if you can see that you’re lacking in shorter swim speeds for example, working on these would help you move from at the front of the MOP (just outside the top 30% ) to FOP, rather than contiously plugging away at your endurance swim sets.
Has anyone investigated if the XC Ironman Kona slots are easier to hit and if so how much longer you might have?
They are charging you extra money, so it is obviously easier to quality. Entry is somewhat subjective (by selection). Seems like it may be easier to qualify this way as long as you don’t mind paying the cash and playing the system.
You’re not wrong! I just looked, and entry to an individual I’M is c$9000! Guessing Kona in the XC division is even more again!
But you do get a couple of free breakfasts (and accommodation, which I guess is worth a fair bit)