I will explain how to compute TSS and how to manage TSS.
Using TSS and Performance Management Chart
It is impossible to say like this, but if you do not use special software to manage this, it is difficult to trace the data.
The calculation is complicated and troublesome.
The recommended way is to record training data automatically, transfer that data to the application and have it automatically calculated inside the application.
Information on Garmin 735xtj useful for training collection is summarized here.。
I will talk about it on the premise that there are gadgets that can measure data and software that can be analyzed.
The advantage of managing daily TSS is that you can easily track the progress of fitness over time using TrainingPeaks Performance Management Chart.
TrainingPeaks is ;
Fitness (chronic training Load® or CTL®)
Fatigue (Acute Training Load® or ATL®)
Foam (Training Stress Balance® or TSB®)
It calculates accurately. (See image)
Generally, training makes you tired, and by recovering it (super recovery like Workout) performance is improved.
Therefore, even if you do hard training everyday, recovery does not catch up, and on the contrary, even if only soft training is done not to accumulate fatigue, performance will not improve.
PMC manages physical fitness and fatigue throughout the season and is one of the best tools for reaching peaks at the right time.
How to calculate TSS
It automatically calculates if you have the above application, but it is very useful to know the definition of calculation formulas.
TSS is calculated as a product of a reference value of 100, the duration, and the square of IF (IntensityFactor® (IF®)).
IntensityFactor®（IF®）: intensity coefficient or intensity
IF calculation is the value obtained by dividing Normalized Power ® (NP®) in training time by the threshold (limiting power or speed of 1 hour).
Normalized Power ® (NP®) or normalized pace
This normalized power, pace is a value smoothed considering the load fluctuation during training.
For example, in the case of a normalized power,
The average output is 100 W when riding 100 W for 1 hour. At this time NP is 100 W.
If you ride for 30 minutes at 150 W and 30 minutes at 50 W, the average output will be 100 W, but NP will be higher than this.
The value calculated assuming that the load required for this ride with the same power value for 1 hour is NP.
In the case of normalized pace, it is obvious that the load at 5: 00 min/km on the ascent slope and 5: 00 min/km on the downhill is different.
The pace will be NP pace by converting what it will be paced if this is a flat ground.
For Bike, it corresponds to FTP. It is an output that can be held continuously for 1 hour.
In the case of Run and Swim, it is the pace at which it can be held for one hour.
(There are measurement methods in any case, but we omit it here.)
Calculate TSS using example
For example, if a person with FTP 250W ride with NP 200W, the IF would be 0.8.
The TSS when riding for 1 hour at this intensity is TSS = 100 x 1/1 x 0.8 ^ 2 = 64.
Typical IF values for various training sessions or races are:
0.75 Recovery less than ride
0.75 – 0.85 Endurance training ride
0.85-0.95 Tempo, aerobic and anoxic interval training
0.95 – 1.05 LT interval, time trial
1.05-1.15 Short time trial
See you soon!