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What Is A Good Fitness Number For An Olympic Triathlon Training Peaks? (TOP 5 Tips)

It ranges between -10 and +5. And then on race day, you want that training stress balance to be in the +5 to +20 or even 25 range, depending on your goal race. The longer the race the higher the TSB you’ll want on race day. So a higher positive maybe a +20 or even +25 for an Ironman.

What is a good fitness level 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 CTL score on Trainingpeaks?

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.

What is a good CTL score?

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.

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What should my weekly TSS score be?

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 does TSS mean in training peaks?

TSS ( Training Stress Score ) 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).

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 fitness CTL?

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).

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What is CTL for Marathon?

All other workout scores orbit around this fitness polestar. An easy 30-minute ride might be a TSS of 25, but a marathon could be 250. Your average daily TSS over a period of 6 weeks becomes your Chronic Training Load (CTL), and CTL is considered your quantitative fitness.

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. It is really only useful for calculating TSB, see below. CTL = Average TSS of last 42 days. CTL has no unit, it is dimensionless.

How is fitness calculated in Training Peaks?

We also use each day’s TSS to calculate Fitness. Fitness is an exponentially weighted average of the last 42 days of training and reflects the training you have done over the last 3 months. However, the workouts you did 15 days ago will impact your fitness more than the workouts you did 6 weeks ago.

What is fatigue ATL?

What is Fatigue (ATL)? Acute Training Load (Fatigue) combines duration and intensity to provide a value of how much an athlete has recently trained. TrainingPeaks calculates ATL, by default, as the exponentially weighted average of daily TSS for the past 7 days.

What is an average TSS?

If you question the validity of your average TSS due to an incorrectly set threshold or some other reason, you can estimate based on average hours and average Intensity Factor. For runners, weekly average IF tends to be around. 83-. 9, for cyclist between. 6-.

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What does NP mean in cycling?

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.

Does strava show TSS?

Any intel on how to calcualte that? My Strava rides show a Training Load (TSS equiv) and Intensity % (IF equiv). It seems that if you don’t set your FTP, they will use a “calculated FTP”, which for me was about 3% higher than what I think it is based on testing.

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