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.

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## 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.