Base on actual CTL you can come up with a total TSS number per week if your CTL is around 40 we would recommend starting with around 300-350 TSS per week. Don’t forget about periodization, you should be increasing your training load every week by about 3-7 TSS per day, which means 21-49 TSS per week.
How do you calculate weekly TSS?
65 as our average IF and 10 hours as our average weekly hours, it would look like . 65 x . 65 = . 4225 x 10 hours = 4.225 x 100 = 422.5 TSS per week.
What is a good intensity factor?
Intensity Factor is telling you about, how intense was your workout. Comparing your weighted average power and actual form gave you a perfect number to analyze. You can find out that IF will be between <0.50 to 1.15 or even more on short efforts.
What is a good fitness level on training Peaks?
Joe Friel has mentioned numerous times that an ideal TSB range for a peak performance falls between +15 and +25. While zero indicates the athlete has reached a training equilibrium, complete recovery is often needed for peak performance, especially for long-distance racing.
How much is TSS an hour?
You earn 100 TSS for an all out, 100%, 60-minute workout. Of course most workouts are not completed at 100%, so most workouts will accumulate less than 100 TSS per hour. You can earn more than 100 TSS within a single workout (as long as it is longer than an hour), but never more than 100 TSS per hour.
Does strava calculate TSS?
If so, the TSS on Strava is estimated using your Heart Rate while your TSS in TrainerRoad is estimated based on your self-assessed RPE of the workout.
What is TSS in Zwift?
TSS measures training stress. Specifically, it takes exercise metrics including intensity and duration and then quantifies the difficulty of the workout. Score an impressive 100 points when you ride all out for an hour.
How do I use my TSS score?
What is Garmin intensity factor?
Intensity Factor (IF) is an indication of how hard or difficult a ride was in relation to your overall fitness. IF values are calculated by taking your Normalized Power (NP) and dividing it by your Functional Threshold Power (FTP).
What is Garmin normalized power?
Normalized Power (NP) is a power averaging method, measured in watts, used to compensate for changes in ride conditions for a more accurate depiction of power expenditure. Conventional power measurement is based on a steady resistance.
What is the intensity of push ups?
With a regular push-up, you lift about 50% to 75% of your body weight. (The actual percentage varies depending on the person’s body shape and weight.) Modifications like knee and inclined push-ups use about 36% to 45% of your body weight.
What is TSS training Stress Score?
Training Stress Score (TSS) is a composite number that takes into account the duration and intensity of a workout to arrive at a single estimate of the overall training load and physiological stress created by that training session.
How much should you increase training load per week?
Consistency is key – avoid huge increases or decreases. Small increments of around 10 percent a week will help you improve. Don’t flog your body day after day, avoid big training days back-to-back. Listen to your body, if you’re tired your perception of exertion changes, so you need to take this into account.
How much fatigue is too much TrainingPeaks?
Your TSB does not drop below -20 more than once every 10 days: a TSB of -20 indicates a severe level of fatigue that endurance athletes cannot experience frequently without negatively affecting their performance in workouts.
How do you calculate TSS from heart rate?
- Example 1: A 30-minute workout at an average RPE of 6 would be a TSS estimate of 35 (70 x 0.5).
- Example 2: A steady 90-minute workout at an average heart rate of high 2 zone would be a TSS estimate of 90 (60 x 1.5).
How do you calculate TSS for strength training?
As the tonnage increases or decreases from the norm with each session you would assign a new TSS number either higher or lower than 50. For example, you may find that your average weightlifting session is 3.5 tons. That would yield a TSS of 50 and would mean 14.2 TSS per ton (50 / 3.5 = 14.2).
How do I get Zwift TSS?
Is Strava training load TSS?
Strava’s training load is based on “Bike Score” as opposed to TSS. Bike Score is a function of xPower which is similar to Normalized Power but is based on a 25 second weighed exponential moving average.
Is training load the same as TSS?
What is the correlation between TSS (from my Garmin) and load? Short answer: The terms are interchangeable, TSS is just trademarked by trainingpeaks.
How many Zwift stress points a week?
Zwift Racing: 4 to 6 weeks / 4 hours per week / 246 stress points per week (average)
What is TSS for recovery ride?
In reality a two hour “proper” recovery ride (ridden at half your FTP), should give a TSS of 50 (2 hours x 50% FTP (x0,5 (IF)) but most riders come in around 80 to 100.
Is strava relative effort the same as TSS?
“With the introduction of Relative Effort, it is also time to bid farewell to Suffer Score.” Digressing a bit, it’s worth noting Strava’s Training Load (their equivalent to TSS), is much lower for high intensity rides than the traditional TSS calculation.
What is a training stress?
Exercise and training are usually only considered in a positive manner, but acute exercise and chronic training are both stressors. A stressor is defined as “… any activity, event, or impingement that causes stress.” (Plowman & Smith, 2011, p. 20).
What is TrainerRoad TSS?
Training Stress Score – TSS®
TSS is the amount of training stress generated from a workout. The higher this number, the more potential fitness you may have earned from a given ride. To gain the most fitness, you want to earn the most TSS possible. All of the workouts on TrainerRoad have a TSS score on them.