How is hrTSS calculated?

How is hrTSS calculated?

What is hrTSS? 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 accurate is hrTSS?

Accuracy Level: hrTSS is quite accurate with steady-state effort workouts, but is less accurate for workouts with highly fluctuating efforts. hrTSS will only be used if there is not enough data to calculate TSS, rTSS, or sTSS, and the below requirements to calculate are met.

Is hrTSS the same as TSS?

It tells you how hard your training session was and the physical stress of your training over time. TSS is dependent on training with power, and ideal for cyclists, while hrTSS is an alternative for those training without power, and can be helpful for runners and other endurance athletes, such as cross-country skiers.

How is run TSS calculated?

The TSS calculation is (workout in seconds x NP x IF)/(FTP x 3600) x 100. Or, in this case, (5497 seconds x 181 watts x 0.754)/(240watts x 3600) x 100 = a score of 86.7. What does this 86.7 mean? A TSS of 100 means the stress that riding 1 hour at your FTP would introduce to your body.

How do you calculate HR reserve?

Calculate your heart rate reserve (HRR) by subtracting your resting heart rate from your maximum heart rate. Multiply your HRR by 0.7 (70%). Add your resting heart rate to this number.

What is a high weekly 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 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.

What is a good TSS?

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 a good weekly TSS score?

How do you manually calculate TSS?

TSS is calculated by the following equation:

1. TSS = (sec x NP x IF) / (FTP x 3600) x 100.
2. sec: the total number of seconds in the session.
3. NP: Normalized Power (more on this in a bit)
4. IF: Intensity Factor (more on this in a bit)
5. FTP: Functional Threshold Power (power you can hold for the 60-minute duration)

What is ideal TSS?

How do you calculate 60% HRR?

It should be between 60 and 100 beats per minute.

1. Calculate your HRR by subtracting your resting heart rate from your maximum rate.
2. Next multiply your HRR by the minimum and maximum percentage.
3. Multiply your HRR by 0.6; then add your resting heart rate to this number.

How do you calculate 70% HRR?

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 should my TSS be?

Estimate TSS from subjective effort level and duration. A one hour workout at each level would equal 30 TSS for an easy workout, 60 TSS for a moderate workout and 90 TSS for a hard workout.

What is TSS and IF?

Well, you may have noticed two acronyms with corresponding numbers nestled right underneath the workout graph in the SYSTM app’s video list: TSS and IF. These stand for Training Stress Score and Intensity Factor, and are meant to help you determine how demanding a given workout is.

What is a good fitness score?

Ratings for Men Based on Age

What is TSS power metric?

TSS, or Training Stress Score, is a power-based metric used to quantify the amount of stress on the body from cycling activities. It’s calculated using Normalized Power, Intensity Factor, and time.

What is HRR%?

Determine your heart rate reserve (HRR): Your heart rate reserve is your maximum heart rate minus your resting heart rate. So, if you are 40 years old, your maximum rate is 180. Next, subtract your resting rate (we’ll say 80 in this example) and your HRR is 100 beats per minute.

How do you take the 60 and 80 of the HRR?

Subtract resting HR from maximal HR to obtain HRR. Calculate 60% to 80% of the HRR. Add each value to the resting HR to obtain the THR range….Fitrness:

1. 60-80% of HRR.
2. 3-5 days/week of exercise.
3. 20-60 min./session.

What is a good chronic training load?

The rate at which your CTL should climb is very variable athlete to athlete, but generally 5-8 TSS/day per week is a good ballpark to start with. See the diagram below for illustration. The higher your cumulative (absolute) CTL, the less you will be able to load.