What's a good fitness score on TrainingPeaks?

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.

What is a good TSS per week?

Depends on your actual level, but we recommend 3-5 workouts a week, 6-7 workouts are for very advanced cyclists. 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.

How much fatigue is too much TrainingPeaks?

Going down up to anything between -20 and -30 should be fine during training weeks. Make sure you bring the form up in the recovery week. If you feel exhausted despite not exceeding those values just squeeze in a rest a day or two.

What do the TrainingPeaks numbers mean?

A positive TSB number means that you are 'Fresh', or over adapted to your current training load. A neutral or nearly neutral TSB number means that you are adapted to your current training load. A negative TSB number means you are not adapted to a training load.

What is a good CTL?

For a "normal" rider, like us, a CTL of 100 is a "good score"; increasing it by more than five a week is impressive and very hard to sustain. A Grand Tour rider will be looking to start their event with a CTL of around 150 TSS/d. This will probably build to around 200 points at the end of their twenty-one day ordeal.

What is a good TSS score?

Below 150 (low): Recovery for the ride will likely be finished by the next day. 150 to 300 (medium): You may have some leftover tiredness the next day, but it will likely be gone by the second day. 300 to 450 (high): You may experience some tiredness even after two days.

What is TSSD in TrainingPeaks?

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. It is conceptually modeled after the heart rate-based training impulse (TRIMP).

What is TrainingPeaks fitness?

What is Fitness (CTL) Chronic Training Load (Fitness) combines duration and intensity to provide a value of how much an athlete has trained historically. TrainingPeaks calculates CTL, by default, as the exponentially weighted average of daily TSS for the past 42 days (7 weeks).

What is a good CTL for Ironman?

On average an IRONMAN run will vary between 190 and 250 TSS, depending on the athlete, while IF ranges are between 0.7-0.85. With this information, you can determine the appropriate IF, and thus pace or power, you or your athlete can hold off the bike and train to achieve that goal.

What is a good TrainingPeaks fatigue score?

Training Peaks has several rough rule of thumbs to let you know ideal form to hit for race day. Friel says a range of +15 to +25 on race day is a great place to be. If your form is negative, you're too tired to race man! Take it easy for a few days!

What is a good ramp rate?

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.

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. There it is.

What is TSS TrainingPeaks?

TSS is an estimate of the training load created by a workout based on intensity and duration. A 1-hour cycling activity at maximum steady-state intensity is 100 TSS (111 for running). TSS can be used to determine how much recovery may be needed after a given workout.

How do I get 100 CTL?

So if you do 700 TTS per week for seven weeks your CTL will be 100. In this case you will be training at the equivalent of riding one hour as hard as you can every for an hour every day. The goal of a training plan is to get CTL as high as possible. So week on week should see a gradual rise in CTL, called a ramp.

How is CTL calculated?

Chronic Training Load (CTL) is calculated as an exponentially weighted moving average of daily TSS with a default time constant of 42 days.

What is a good form number TrainingPeaks?

For most athletes I've found keeping Form in the negative 10 to negative 30 range when the training is hard and focused is a very productive and healthy range.

What is a good Trimp score?

In another modification, TRIMP is calculated as a product of the training time in minutes and a Rating of Perceived Exertion where rest = 0, 1 = very, very easy; 2 = easy; 3 = moderate; 4 = somewhat hard; = 5 hard; 7 = very hard and 10 = maximal.

What is fitness fatigue score?

Fatigue (ATL) – Fatigue is a representation of acute training load. This is the impact that each individual workout has on the overall training load. A multiple hour workout, or a workout with very high intensity will have a greater ATL score than a recovery workout or a very short run.

How do you ride a 20 minute FTP test?

The protocol itself is actually quite simple: after a substantial warmup, start a lap on your head unit, and smash it for 20 minutes, as hard as you can. The average power recorded for the 20-minute test is multiplied by . 95 to estimate what your “hour of power” (or Threshold Power) would be.

What is a cycling t score?

At the core of training load in Today's Plan is the T-score metric. This metric is calculated based on the duration of a workout multiplied by its intensity and will be assigned to all your swim, bike and run workouts so long as there is Power, Pace or HR data present.

What is a normal heart rate reserve?

It's usually somewhere between 60 and 100 beats per minute for the average adult. Calculate your heart rate reserve (HRR) by subtracting your resting heart rate from your maximum heart rate. Multiply your HRR by 0.7 (70%).

What does hrTSS mean?

More appropriate for those not training with power, the Heart Rate Training Stress Score (hrTSS) is based on time in heart rate training zones derived from an athlete's lactate threshold heart rate. The calculation is made using an estimate of the amount of accumulated TSS in an hour given the level of exertion.

How is ATP used in TrainingPeaks?

To create a new ATP, click on ATP at the top of your calendar and then 'Get Started' or the + icon at the top left. 2. Enter the ATP Name, Date Range, Current Fitness and Recovery Cycle (note - ATPs must be at least 9 months long).

What does SP mean Zwift?

What are Stress Points? “SP” is a number that uses the duration and intensity of a workout to estimate the mental stress of that workout session. It is similar to TSS® which is what Training Peaks uses to measure workout intensity. Lower numbers indicate less stress, and higher numbers indicate more stress.

What does PS mean in Zwift?

The number of calories you've burned is visible too — in pizza slices (PS). Every PS is worth 285 calories, and you can scan your report to see where you rode and who gave you 'Ride Ons'.