Was this article helpful? Training Stress Score (TSS) 2. 1. IF is used to calculate TSS. To get TSS, you square the IF, multiply it by the duration of the session in hours, and multiply the result by 100 (IF² x Time of Session in Hours x 100 = TSS) Now you can create your own workout, but how many shoud you do during the week? These cookies do not store any personal information. It is the product of the workout’s intensity and duration. What is TSS in TrainingPeaks and How to Plan Your Workouts 4. These cookies will be stored in your browser only with your consent. Thinking about intensity we can look at the ride either as a simple %ftp or look at the training stress (TSS) score. Anything more is … Normalized Graded Pace (NGP): The adjusted pace reported from a global positioning system (GPS), or other speed/distance device, that reflects the changes in grade and intensity that contribute to the physiological cost of running on varied terrain. Training Stress Score (TSS) Applicable Workout Types : Bike or Rowing with Power Meter only. IF is used to calculate rTSS. Blue areas will represent time periods of resting-state and yellow areas will represent time periods of a high-stress level. This website uses cookies to improve your experience while you navigate through the website. As either of these increases, TSS also increases. We also use third-party cookies that help us analyze and understand how you use this website. TSS is relative to the rider by fitness, not size, so two equal-size riders could get a different score for the same ride if their fitness varies. For runners, weekly average IF tends to be around .83-.9, for cyclist between .6-.7 and multi-sport athletes around .8-.85 IF. How to Train Using TSS or Training Stress Score for Cycling. How this compares with Andrew Coggan’s chart If two workouts end up with the same training stress score, that doesn’t mean the training effect is also the same. We'll assume you're ok with this, but you can opt-out if you wish. NP is used to calculate TSS. How does Garmin measure stress? TrainingPeaks uses several physiological metrics to quantify the training stress of a particular workout or portion of a workout. )… TSS = (sec x NP x IF)/(FTP x … But opting out of some of these cookies may affect your browsing experience. Notify me of follow-up comments by email. The Cycling T-score calculation on Stages Link is functionally very similar to TSS, but differences in the processing of the file can result in a slightly different number. TSS, or Training Stress Score, is a description of how much physical stress a workout places on the body. TSS Formula 3. (Normalized power is “an estimate of the power that you could have maintained for the same physiological “cost” if your power output had been perfectly constant rather than variable.” Basically, if you pedaled the entire ride at a steady pace, with no variations for climbs, descents, etc, this is the average power you would produce… TrainingPeaks has its own workout builder which allows you to create very specific workouts and it will automatically calculate numbers of TSS for you and IF too! Training Stress Score ~ TSS Every time you actively ride your bike you reactively create a training load that stresses the body to a greater or lesser extent. This category only includes cookies that ensures basic functionalities and security features of the website. I see in a few older forums on various sites that a TSS score of around 1,000 is regarded as close to a maximal weekly load. Intensity Factor (IF) for TSS: For any workout or part of a workout, the ratio of the Normalized Power to the rider's functional threshold power, which gives the user a relative intensity in relation to their threshold power. Typically, a weekly ramp rate in the 6 TSS neighborhood (+/- 2 TSS) works well for most riders, so a weekly ramp rate of 15 TSS is not recommended but still useful for our needs here. A good stress score will range between 26-50 (low stress) and 51-75 (medium stress). 1000 bike+run TSS/week was where I ended up after building up to it over the course of a season. This too-fast ramp rate may explain why the following week actually declines a bit, perhaps due to too much residual fatigue hanging on from the prior week. Furthermore, tss is a measure of stress caused by cycling training or, at the very least, endurance training. A high TSS score would describe a workout with little … An average of 4.9 stars. © 2021 Cyklopedia. A TSS of 100 would relate to riding at exactly your FTP score for 1 hour. Normalized Power, Intensity, Factor, and Training Stress Score, Run Training Stress Score (rTSS) Explained. How to Use TSS The following tables can help you determine weekly training volume when setting up your Annual Training Plan . Normalized Power (NP): An estimate of the power that you could have maintained for the same physiological "cost" if your power had been perfectly constant, such as on an ergometer, instead of variable power output. Training Stress Score (TSS) What it is: TSS allows you to more accurately compare the training load of a session by considering both the intensity and the duration. We would like to give you a few more advice so you can actually have a better understanding of how to use TSS in planing of your next training week. 1-hour workout at our FTP level would be exactly 100 TSS. Base on actual CTL you can come up with a total TSS number per week if your CTL is around 40 we would recommend to start with around 300-350 TSS per week. They deserve kudos for the many ways they have helped cyclists take the… 1-hour workout in endurance zone would be around 60 TSS. Above examples show us that intensity is a big factor in terms of amounts of TSS per workout. The higher your FTP is, the stronger you are.In TrainerRoad, we use your FTP to scale workouts. 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. The ride was between 80-85% ftp power so very controlled with a TSS of 186 wich is high due to the length of the ride in poor conditions. Get access to all of our training plans crafted for specific events. This website uses cookies to improve your experience. Think of intensity as an RPE value on a scale of 1-10, 10 being the hardest. Training Plans base on Training Stress Score. Training with Power has quickly become THE way for Cyclists and Triathletes to ensure they are getting Stronger, Faster, and Fitter on the bicycle. If you want to count the estimated number of TSS for your workout you can do this with simple math! My priority was to have a steadily building CTL, and it just so happened that I ended up at 1000 bike+run TSS/week. Simply put, it’s a way of expressing the workload from a training session. However, there are key differences in the two metrics that need to be understood when analyzing workouts, prescribing efforts, and … So, if we use .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. It is mandatory to procure user consent prior to running these cookies on your website. Before getting at the table below to show you how to do this, I should provide a little refresher on Training Stress Score. TSS, IF and NP would eventually be purchased by TrainingPeaks and trademarked.Coggan, Allen, and TrainingPeak’s Joe Friel have done amazing work developing metrics and tools that help us train smart. Training Stress Scores allows us to structure training plans and plan forward, with an estimated number of TSS we can see future Chronic Training Load (CTL), Actual Training Load (ATL) and Training Stress Balance (TSB). Training Stress Score (TSS) is a way of expressing the workload from a training session. Most of our sessions are one hour or less so we will never see a TSS over 100. Related articles. 300-400 TSS = Very High (Residual fatigue usually lasting 2-4 days likely) >400 TSS = Epic (Residual fatigue requires 5 days to dissipate) Note: Other factors may delay your recovery including not getting adequate sleep, excessive stress from work/life, performing other workouts in addition to cycling, improper dieting, etc. Fitness (CTL) Estimate Starting Fitness (CTL) Save my name, email, and website in this browser for the next time I comment. 100 different training plans and over 2,000 different workouts that are used to automatically build a custom plan for your goals and experience. For more information on NGP, please see: Intensity Factor (IF) for rTSS: For any workout or part of a workout, the ratio of the Normalized Graded Pace to the runner's functional threshold running pace, which gives the user a relative intensity in relation to their threshold pace. You can see it on the Performance Management Chart. So if you can hold 300 watts for one hour, that means your FTP is 300.FTP is the best single marker for fitness in cycling. Simon Marshall, author of The Brave Athlete, says a 2.5 percent increase in FTP in a training cycle (around 6 to 8 weeks) is a good power increase. TSS = (sec x NP® x IF®)/(FTP x 3600) x 100, sec – time of workout in seconds NP – Normalized Power from workout IF – Intensity Factor from workout FTP – your actual Functional Threshold Power. Accuracy Level: rTSS is the second most accurate method of calculating a Training Stress Score, and is the default method for Run workouts when there is enough data present to calculate. Intensity factor is a simple calculation comparing normalized power to Functional Threshold Power (FTP). If you exercised at a level 5 for two hours, … Most importantly do the recovery week every 3-4 weeks with 50-60% of TSS from previous week. So training stress score helps a lot in monitoring the workload and making sure not to overdo it. Training Stress Score (TSS) Training Stress Score 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 you calculate it: This one is a bit more complicated, so get out your calculators. What is TSS in TrainingPeaks and How to Plan Your Workouts, Training Plans base on Training Stress Score. Strength training (without opening a can of worms) doesn't correspond directly to endurance training or fitness and therefore shouldn't be accounted for by a measure of the total endurance training an athlete has been through. From Pro cycling … Our workouts are recorded as a percent of FTP. Cyklopedia provides structured training plans base on TSS. Over 16 million workouts completed and counting. Any opinions on whether 22 Treningi Dla Zwiększenia Twojej Wydolność. Training Stress Score (TSS) (requires additional power meter) A measure of the stress placed on the body during a session, TSS will guide experienced … 300 to 450 - may be some tiredness Even after two days (high) More than 450 - Likely be tired for several days after ride (very high) Measuring the physical stress a ride has had will help improve the overall race performance and help make improvements to a training regimen. Design by Expose Your Brand. Both TSS (Training Stress Score) and hrTSS (Heart Rate Training Stress Score) help to quantify the physiological cost of an individual effort or workout. Suggested Weekly TSS and Target CTL. Tracking TSS allows us to balance adaptive stress with proper recovery, helping to maximize the outcome of your training. An asterisk next to TSS indicates that it was manually entered instead of calculated from the workout data. Now you know the most important things about Training Stress Score, what is that doing and even how to calculate it but…. 41 out of 46 found this helpful. Depends on your actual level, but we recommend 3-5 workouts a week, 6-7 workouts are for very advace cyclists. Necessary cookies are absolutely essential for the website to function properly. Functional Threshold Power, or FTP, is the maximum average power you can hold for one hour. One really important side note needs to be made here. Accuracy Level : power-based TSS (compared to hrTSS, tTSS, or TSS*) is the most accurate method of calculating a Training Stress Score, and is the default method for Bike workouts when there is … Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. Notably, the median (50th percentile) twenty minute effort in watts per kilogram for males and females is exactly the same at 3.80W/kg, which means the average male and female Cycling Analytics user should be able to ride up a mountain at about the same speed. Training Stress Score (TSS) is a formula developed by Andrew Coggan from TrainingPeaks describing the workload of a training base on your FTP and intensity factor (IF). When the sore is between 76-100 is considered a very high-stress level. The TSS (Training Stress Score) and IF (Intensity Factor) metrics were created by Dr. Andy Coggan and Hunter Allen. A TrainingPeaks subscriber recently said he uses the Performance Management Chart (PMC) and has a basic understanding of Chronic Training Load (CTL), Training Stress Score (TSS), Training Stress Balance (TSB), and the other markers of performance. Conversely going with the grain of fatigue you may feel good at the beginning of the ride, belt out the watts (& TSS) but then fatigue and need to not go so hard. Suffer Score is one of Strava’s premium features and there’s something satisfying about putting your feet up at the end of a tough day in the saddle and seeing an ‘extreme’ score. https://cyklopedia.cc/cycling-tips/what-is-training-stress-score-tss-cycling Below are each of the training scores, how they are calculated, and the level of accuracy for each metric. Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. You don’t have to remember this formula, the software will do the math for you. Riding at FTP for one hour results in a TSS of 100, but both intensity and duration influence how this metric is calculated. However, this is possible if the workout is longer than an hour. TSS is a huge step in training planning and managing training load and fatigue. You also have the option to opt-out of these cookies. If you are planning to go easy for 2 hours, around 70% of your FTP (IF 0.70) just square 0.70 and multiplay by 100, it gives you 49 TSS per hour, the total for the workout will be 98 TSS. TSS: Training Stress Score is a measure of the intensity and duration of a ride. But it is good to know where is that number coming from so you have better understanding of your training load. No problem, with TSS training you can default down into a zone 2 ride and keep riding until you have achieved the prescribed TSS. 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. Recovery weeks are most important in your training plan, that is when adaptation to stress happens and you can become faster. Coggan also created NP (Normalized Power). I was getting ~1000 TSS from running and cycling--swimming was on top of that. It’s not enough to build your own training plan. The highest rating of any cycling training app. I would be careful about setting TSS goals though. Tip! An all-out, one-hour effort gets a TSS of 100. Recovery weeks! Damian is racing and coaching for over 10 years, working with athletes all around the world. The formula for TSS is (there will be a test on this! Damian is a head coach and founder of Cyklopedia, which was created with one goal to help everyone be faster cyclists by structured training plans, healthy recipes, and nutrition plans. But both intensity and duration influence how this metric is calculated is longer than an hour third-party cookies that basic! Training load and fatigue the formula for TSS is a description of how physical. That are used to automatically build a custom plan for your workout you can opt-out if wish! 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