However using it requires a certain knowledge on how to make a training plan. TSS is the “impulse” in the I-R model. These cookies do not store any personal information. 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. This website uses cookies to improve your experience while you navigate through the website. 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. I'm getting about the same numbers as WKO now. I recommend you do so; as you know strength training is not a non-issue. I ran my maxent model with 10 replicates so i have 10 sample prediction files and 10 background predictions . We want it on – not before, not after – the day of our highest priority race. Battle of the frames: Felt IA 10 vs IA 1? 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). That's one of the stickier points of the TSS concept but one most of us accept even though in the end CTL and ATL rely on averages of TSS that implicitly rely on addition. 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. TrainingPeaks uses 7 days. If CTL is rising then fitness is likely rising also. So CTL is a … Interpret the calculated values for Fitness (CTL), Fatigue (ATL), and Form (TSB) from the seeded CTL constant cautiously until sufficient data are available (about 4-6 weeks). 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. [, Re: How do you calculate CTL and ATL? Training Stress Score (TSS) Calculator. What is TSS in TrainingPeaks and How to Plan Your Workouts, Training Plans base on Training Stress Score. 0. cgfw201 Posts: 669. Recovery weeks! do you just add up the last 42 days' TSS and then divide by 42 for CTL and do the same for the last 7 days to get ATL? How to Train Using TSS or Training Stress Score for Cycling. Official Giant Trinity Advanced Owners Thread, New Giant Trinity Advanced Hydration and Bento, 2016 Giant Trinity Advanced Pro Cable Issues, Official 12th Annual 2018/19 Slowtwitch 100/100 Run Challenge Thread, 2018/19 100 Runs in 100 Days Airing of the Grievances Thread, 100 Runs 100 Days 2017-2018 Challenge Thread: Dec 15-Mar 23. What is TSS in TrainingPeaks and How to Plan Your Workouts 4. 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. For weeks 1–3 you do 600 TSS per week, and week 4 you do 300 TSS as a recovery week. © 2021 Cyklopedia. The CTL is the measure to be looked at first. 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. This is a form of nonlinear weighting. I know WKO does the calculation for you but I would like to know the formula. A performance management chart is a longitudinal graph showing CTL, ATL and TSB over a selected period of time. Now you can create your own workout, but how many shoud you do during the week? The obvious caveat here is that it's all just modeling. TSS = (sec x NP® x IF®)/(FTP x 3600) x 100, where “sec” is duration of the workout in seconds, ... coming from a cycling background where the TSS/CTL/ATL/TSB model is most often used amongst racing cyclists. The more stress you can handle the greater your fitness is likely to be. Illiac Artery Endofibrosis - I've got it. Chronic Training Load (CTL) is calculated as an exponentially weighted moving average of daily TSS with a default time constant of 42 days. There is no TSS in the list, and when when i tried BikeStress it did not show in the Summary. Time Constant 42 days. Chronic Training Load (CTL) is a decent proxy for fitness, but it is still a proxy. [. So a harder 4-ton session would be a TSS of 64. TSS is basically the training load of a run. As either of these increases, TSS also increases. Strength workouts will not calculate a training stress score (TSS) unless you enter the time and a basic aerobic HR and have a reasonable default HR entered in your zones. A superior measure of overall training load. For weeks 1–3 you do 600 TSS per week, and week 4 you do 300 TSS as a recovery week. From your TSS, we calculate the CTL, ATL and TSB. Thanks for the replies. So we plan the loading days for the 3 loading weeks (of the 4 week block) as 100 +~30 = ~130TSS/d. A pop-up window will appear. Training Plans base on Training Stress Score. So we plan the loading days for the 3 loading weeks (of the 4 week block) as 100 +~30 = ~130TSS/d. Joined: ... Hi, I'm just a couple weeks into training with power and am using cycling peaksWKO-so I get a daily TSS-to come up with CTL do you just add those? It’s a rolling, daily average of how much training load (measured in daily workout Training Stress Scores—TSS) an athlete is managing. 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! Once you know what sort of TSS your go-to sessions typically yield, you can plan entire training weeks with the optimum TSS, tailored to your targets. CTL is your long term training load. 17116 Bob's Gap Rd, Valyermo, CA 93563-0056661.944.5239slowman-AT-slowtwitch-DOT-com. As an example, say you tend to work in blocks of 4 weeks like a lot of people. Preventing Iliac Artery Endofibrosis - Cycling Overuse Injuries. Timing fitness is a top concern for athletes, and can quickly become a struggle without a solid understanding of a few important terms: TSS (Training Stress Score), CTL (Chronic Training Load), ATL (Acute Training Load), and TSB (Training Stress Balance). 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). Above examples show us that intensity is a big factor in terms of amounts of TSS per workout. Note that, in effect, CTL represents the training an athlete has done in the past 3 months given the nature of exponentially weighted averages. From your TSS, we calculate the CTL, ATL and TSB. As the tonnage increases or decreases from the norm with each session you would assign a new TSS number either higher or lower than 50. Recovery weeks! How to calculate CTL. I am wondering how to calculate TSS with these 10 files. Using TSS/CTL Targets To Plan Specificity IRONMAN Training. Is swimming safe? It’s not enough to build your own training plan. Next, select Weekly TSS or Event Fitness as your methodology. ATL is short term load. Any Canadians with/had a hip labral tear here? @1999-2020 Slowtwitch, Inc., and Slowtwitch.comReproduction of material from any Slowtwitch.com pagewithout written permission is strictly prohibited. It's October - go swim (monthly fish thread), For the Fish: Ankle Flexibility and Kick Free vs Back. Discussion in 'Power Training' started by marmatt, Dec 11, 2006. marmatt New Member. A little explanation about the terminology: CTL = Chronic Training Load = Fitness ATL = Acute Training Load = Fatigue TSB = Training Stress Balance = Form. Re: How do you calculate CTL and ATL? Official FIT ASSISTANCE for Canyon Speedmax CFR, CF SLX, and CF (disc & rim brake), Official Canyon Speedmax CF Owners Thread, Official FIT ASSISTANCE for Cervelo TT and Triathlon Bikes. Recovery weeks are most important in your training plan, that is when adaptation to stress happens and you can become faster. Because of this, if you’re new to Training Peaks it will take about 6 weeks of data before you get an accurate CTL figure. Garmin Support Center is where you will find answers to frequently asked questions and resources to help with all of your Garmin products. I'm fine calculating TSS and IF for the bike and I understand that run TSS is supposed to be a straight carry over but I don't understand how the IF calculation works with pace instead of power. CTL is based on a running (weighted) 42 day average, so the change from 1,210 to 1,273 didn’t matter, but the fact that you had CTL at 41 did. Once you have calculated your CTL gain and weekly TSS targets, it’s time to start planning the specifics of your training. Is CTL just a rolling average of the last 42 days of TSS? 1. I've had a google for it but can't find something with an example of how to calculate these. 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. [, Re: How do you calculate CTL and ATL? A little explanation about the terminology: CTL = Chronic Training Load = Fitness ATL = Acute Training Load = Fatigue TSB = Training Stress Balance = Form. It is the product of the workout’s intensity and duration. i.e. TSS is basically the training load of a run. Training Stress Score (TSS) 2. Now, with a basic understanding of TSS making its way into the recesses of your power-based training lobe, let's delve a little deeper into how you can make effective use of TSS beyond comparing one ride (or rider) to another. 1-hour workout in endurance zone would be around 60 TSS. So doing 1,273 TSS will always ramp it by an insane amount, even if you had a CTL of 100. Credit: Triathlon 2.0 by Jim Vance. Has your training volume changed versus this time a year ago, right before the COVID-19 epidemic? The formula for TSS is (there will be a test on this! You can modify the time constants if you like. Under Select Parameters enter the value from the chart (70 in this example). Keep in mind that like any proxy (using growth ring data as a proxy for ancient climate, for example), CTL distills a lot of information down to one number. As either of these increases, TSS also increases. But opting out of some of these cookies may affect your browsing experience. If you're not already familiar with Training Stress Score (TSS)® and its components, check out Training Acronyms Defined before reading any further. Depends on your actual level, but we recommend 3-5 workouts a week, 6-7 workouts are for very advace cyclists. This calculator will also provide your current and target peak critical training load (CTL) to be used for creating your annual training plan (ATP) in TrainingPeaks. CTL = (CTL yesterday)(e (-1/k))+ (TSS today)(1-e (-1/k)) TSB = CTL – ATL . Notify me of follow-up comments by email. This website uses cookies to improve your experience. So doing 1,273 TSS will always ramp it by an insane amount, even if you had a CTL of 100. The CTL is the measure to be looked at first. hmmm i'm pretty sure the ATL calculation must be more than that. Doing anything more than 300 TSS would have resulted in a positive ramp, as 300 TSS/week is a CTL of 43. TSS is a huge step in training planning and managing training load and fatigue. Thanks. We also use third-party cookies that help us analyze and understand how you use this website. based on planned workouts; The main purpose is to make use of the PMC data in long-term planning, periodisation, peaking etc. Sorry, I went to public school. Doing anything more than 300 TSS would have resulted in a positive ramp, as 300 TSS/week is a CTL of 43. 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. It is the product of the workout’s intensity and duration. Figure 2 CTL Ramp Rate guidelines based on risk of injury. ATL is short term load. If you want to count the estimated number of TSS for your workout you can do this with simple math! The formula for TSS is: TSS = (sec x NP ® x IF ®)/(FTP x 3600) x … ... and then manually input your TSS - it will calculate daily ATL, CTL TSB for you as a default on the Performance Manager chart and you can reset the parameter to show this weekly if you prefer. Athlete’s current CTL (fitness) is 100 TSS/d and we want it to be 110 TSS/d by the end of the 4 week block. For example, you may find that your average weightlifting session is 3.5 tons. Now you know the most important things about Training Stress Score, what is that doing and even how to calculate it but…. I know in my own training, I go to the gym twice a week and they are on my TP calendar, but they have no TSS attached. Thanks for the replies. Locate the Performance Management Chart and click the hamburger icon on the top right of the chart when you hover your cursor. Understanding TSS, IF, CTL, ATL and TSB Ali Cigari – Understanding Metrics – June 13, 2018 June 27, 2019 At Wattson Blue, we believe in the concept of KISS (keep it simple, stupid) – a recovery and training plan should not be that complicated. The obvious caveat here is that it's all just modeling. TrainingPeaks uses 42 days, if I recall. CTLtoday = CTLyesterday + (TSStoday - CTLyesterday)(1/CTL time constant) The more stress you can handle the greater your fitness is likely to be. The … We know that a TSB of -20 is a safe ‘bottom’ for this athlete. You also have the option to opt-out of these cookies. 1-hour workout at our FTP level would be exactly 100 TSS. That would yield a TSS of 50 and would mean 14.2 TSS per ton (50 / 3.5 = 14.2). CTL and TSS Defined. Using the IRONMAN CTL Calculator or 7 0.3 CTL calculator . Damian is racing and coaching for over 10 years, working with athletes all around the world. Once you have 4-6 weeks of data with completed TSS values for every workout you will need to reset the starting values back to zero for the most accurate data going forward. IRONMAN & TrainingPeaks Certified Coach. TSS Formula 3. Formula. We'll assume you're ok with this, but you can opt-out if you wish. TrainingPeaks uses 42 days, if I recall. Save my name, email, and website in this browser for the next time I comment. Now, with a basic understanding of TSS making its way into the recesses of your power-based training lobe, let's delve a little deeper into how you can make effective use of TSS beyond comparing one ride (or rider) to another. But it is good to know where is that number coming from so you have better understanding of your training load. Anybody have an excel where it will calculate CTL ATL TSB and Ramp rate automatically if you input weekly TSS? In lay terms, CTL indicates training loads for past few months (hence why it's termed "chronic") and ATL indicates training loads over the past few weeks (hence why it's termed "acute"). [echappist] and what about ATL and TSB? I want to show my manually added TSS in summary and have CTL/ATL/TSB based on it: When i enter a TSS score manually in detalis -> metric -> TSS, how can i see this manually added metric in Summary? Enter the same value to … Calculating Target CTL The next step is to calculate your CTL target for your desired race outcome. Which is where incorporating CTL … Compex Elite vs Performance - which one to get? Most importantly do the recovery week every 3-4 weeks with 50-60% of TSS from previous week. Tip! K= Time constant (7 for ATL and 42 for CTL) 3. That gives an average of 525 TSS per week. ATL and CTL are exponentially weighted moving averages of the daily TSS values with default time constants of 1/7 days^-1 and 1/42 days^-1 respectively. TSB is the difference between the two, basically showing you how "fresh" you are, if you're over or under training, etc. Reading the Allen/Coogan book they're calculated using a 42 and 7 (respectively) day exponentially weighted moving average of your TSS. Training Stress Score ® (TSS ®) is a way of expressing the workload from a training session. Athlete’s current CTL (fitness) is 100 TSS/d and we want it to be 110 TSS/d by the end of the 4 week block. In TrainingPeaks, CTL is calculated via a proprietary backward-looking algorithm that takes into account the TSS of each workout done over the past six weeks, weighting workouts done most recently significantly more heavily than those done 40 days ago. You can see it on the Performance Management Chart. CTL is based on a running (weighted) 42 day average, so the change from 1,210 to 1,273 didn’t matter, but the fact that you had CTL at 41 did. Interpretation of the Performance management chart. TSB is the difference between the two, basically showing you how "fresh" you are, if you're over or under training, etc. I want to calculate TSS for several species. So what does exp stand for? Calf muscle pull or tear? Understanding TSS, IF, CTL, ATL and TSB Ali Cigari – Understanding Metrics – June 13, 2018 June 27, 2019 At Wattson Blue, we believe in the concept of KISS (keep it simple, stupid) – a recovery and training plan should not be that complicated. Cyklopedia provides structured training plans base on 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. The accuracy … I've done 7 consecutive days of 100+ TSS and i don't recall ATL ever being 100+. Step 1: Create an Annual Training Plan based on average weekly TSS or Event Target Fitness (CTL) Log into your TrainingPeaks account and click the Annual Training Plan (ATP) tab at the top of the page, then click ‘get started’ or the ‘+’ icon to create a new ATP. Training with Power has quickly become THE way for Cyclists and Triathletes to ensure they are getting Stronger, Faster, and Fitter on the bicycle. Quote Reply. Design by Expose Your Brand. You can change settings to display CTL and ATL by the metrics you want, but those are the defaults. Previously I ran the model without replicating it and calculated the TSS as given by Alaa Eldeen (maxent google group communication). please forgive my ignorance. Sports Hernia/Inguinal Disruption Surgery. Get access to all of our training plans crafted for specific events. )… TSS = (sec x NP x IF)/(FTP x 3600) x 100 …where If CTL is rising then fitness is likely rising also. [parasky] Training Stress Score (TSS) = exercise duration x normalized power x Intensity Factor^2. How long to recover from a calf heart attack. I think including those in CTL is more of a feel good measure than anything else. That gives an average of 525 TSS per week. Today's CTL = Yesterday's CTL + (Today's TSS - Yesterday's CTL)/Time Constant where Time Constant is in days. So I'm trying to estimate some TSS and IF values for run workouts to put together a training plan. You don’t have to remember this formula, the software will do the math for you. So, I'm trying to create my own one to chart CTL and ATL over the season. TrainingPeaks calculates CTL, by default, as the exponentially weighted average of daily TSS for the past 42 days (7 weeks). We’re all chasing peak fitness. 22 Treningi Dla Zwiększenia Twojej Wydolność. Calculate/predict TSS for interval workouts; Calculate/predict CTL, ATL, TSB, CTL ramp rate, cumulative TSS (3d, 7d, 28d) etc. In my very humble opinion, since weight training won't directly transfer to the bike, it shouldn't be used in your weekly TSS calculations. Not recovering IT Band Friction Syndrome!! As an example, say you tend to work in blocks of 4 weeks like a lot of people. Training Stress Score (TSS) is a way of expressing the workload from a training session. Same for Ramp Rate. Is your training volume up, down, or the same? 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. If you're not already familiar with Training Stress Score (TSS)® and its components, check out Training Acronyms Defined before reading any further. I think I have the correct formula. It is mandatory to procure user consent prior to running these cookies on your website. Because of this, if you’re new to Training Peaks it will take about 6 weeks of data before you get an accurate CTL figure. Necessary cookies are absolutely essential for the website to function properly. Swimming-Related Injuries: A literature review and injury risk screening, New Tacx Neo Smart vs Wahoo Kickr trainers, http://ianbarrington.com/...l-ctl-tsb-explained/. Calculate Training Stress for your planned workout with this simply calculator. [msuguy512] The TSS value is the building block of analysis. TSS or T raining S tress S core is a metric that is calculated from your power data in TrainingPeaks using the equation: duration x's Intensity Factor^2 TrainingPeaks - Plan your training, track your workouts Fitness in Training Peaks is Chronic Training Load (CTL) which is the average TSS per day that you have sustained over the last six weeks. TSS(interval 1) + TSS (interval 2) + TSS (rest) does not in general equal total TSS for the workout. So CTL is a … This category only includes cookies that ensures basic functionalities and security features of the website. We know that a TSB of -20 is a safe ‘bottom’ for this athlete. TrainingPeaks uses 7 days. I'm relatively new to training with power and I'm trying to figure out how to calculate CTL and ATL. But the CTL model is only as accurate as the TSS inputs. It’s a rolling, daily average of how much training load (measured in daily workout Training Stress Scores—TSS) an athlete is managing. These cookies will be stored in your browser only with your consent. training load (today) = training load (yesterday)x (exp (-1/k))+ TSS (today) x (1-exp (-1/k)) k is the decay constant. In short, yes. Ok Fishes, here is the interview we were all waiting for!! CTL is your long term training load. Compare TSS to heart rate data and its known limitations; then compare TSS to Busso’s method of quantifying training load. Need a Doctor in the LA/SD area who specializes in Endurance Athletes... Platelet-Rich Plasma injections (PRP Injections), High Hamstring Tendinopathy Rehab Protocol. 42 days for CTL, 7 days for ATL. There is no doubt that some ergers/rowers of course train just as hard. Slowtwitch approved IT Band rehab? training load (today) = training load (yesterday)x(exp(-1/k))+ TSS (today) x (1-exp(-1/k)). this is called an exponential moving average. Atl ever being 100+ find that your average weightlifting session is 3.5 tons in this browser for the website function! Insane amount, even if you had a google for it but CA n't find something with an of... “ impulse ” in the Summary than anything else 6-7 workouts are for very advace cyclists vs Back of is! This athlete yield a TSS of 50 and would mean 14.2 TSS per week and!, 2006. marmatt New Member for run workouts to put together a training session from calf. So we plan the loading days for the 3 loading weeks ( of the 4 block... Example of how to calculate it but… but the CTL is more of a run New. In blocks of 4 weeks like a lot of people your average weightlifting session is 3.5 tons understand... Greater your fitness is likely to be looked at first you use this website we calculate the is... A proxy to create my own one to chart CTL and ATL getting about the same value to Calculating! Shoud you do 600 TSS per week marmatt New Member Free vs.... Is basically the training load number of TSS but we recommend 3-5 workouts week! And 42 for CTL ) 3 product of the workout ’ s intensity and duration 'm about... The top right of the website measure than anything else at first to help with of. Fish: Ankle Flexibility and Kick Free vs Back, 2006. marmatt Member. As the TSS as a recovery week frames: Felt IA 10 vs 1. One to get TSS or Event fitness as your methodology every 3-4 with. Big factor in terms of amounts of TSS a safe ‘ bottom ’ for this athlete – day! Your cursor workout at our FTP level would be around 60 TSS create own... Some TSS and i do n't recall ATL ever being 100+ you but i would like to know the important... You have calculated your CTL Target for your desired race outcome Target for your workout you can the. A longitudinal graph showing CTL, ATL and TSB over a selected period of.!, working with athletes all around the how to calculate ctl from tss how many shoud you do so ; as know! A TSB of -20 is a CTL of 100 some ergers/rowers of course Train just as hard …... Trainingpeaks calculates CTL, by default, as the TSS inputs be around 60 TSS of 64 files! May affect your browsing experience Performance - which one to get load of run! Using the IRONMAN CTL calculator or 7 0.3 CTL calculator and its known limitations then. A TSB of -20 is a decent proxy for fitness, but those are the defaults decent proxy fitness! Right before the COVID-19 epidemic limitations ; then compare TSS to heart rate data and its known limitations then! Have calculated your CTL Target for your workout you can handle the greater your fitness is likely also... Parameters enter the same numbers as WKO now is ( there will a! Just a rolling average of daily TSS for the past 42 days ( weeks. Constants if you like Ankle Flexibility and Kick Free vs Back the CTL is more of a run …! Website in this browser for the fish: Ankle Flexibility and Kick Free Back! Would like to know the formula happens and you can modify the constants... Pretty sure the ATL calculation must be more than 300 TSS would resulted. Session is 3.5 tons thread ), for the fish: Ankle Flexibility and Kick Free vs Back training..., not after – the day of our training Plans crafted for specific events crafted for specific events per.! Category only includes cookies that ensures basic how to calculate ctl from tss and security features of the 4 week block ) as +~30. Of 1/7 days^-1 and 1/42 how to calculate ctl from tss respectively to Stress happens and you can modify the time if. Next, select weekly TSS targets, it ’ s time to start planning the specifics of your training.... Ever being 100+ includes cookies that ensures basic functionalities and security features of the website function... Parasky ] training Stress Score, what is that it 's all just modeling,. To recover from a training plan periodisation, peaking etc time constants of 1/7 days^-1 and 1/42 days^-1 respectively training...